For the past three weeks, I’ve been sticking to an ultra-low-calorie diet that’s delivered fantastic results—dropping from a weight that was creeping dangerously close to 100 kg down to 93.3 kg, a loss of about 5 kg in just 21 days.
I’ve tweaked the plan by squeezing in a serving of roasted peanuts (about 120-180 grams) once a day for extra flavor and satisfaction. I haven’t counted calories precisely, but I believe the peanuts from a jar fall in the 400-500 kcal range.
Honestly, they probably should be avoided at all costs for a stricter cut, but beyond just losing weight, I need to get protein—nuts are a perfect source, and all my ingredients are protein-rich. Plus, every once in a while, I’ve added a protein shake, which bumps up the calories a bit but also boosts my protein intake. Protein is crucial for muscle maintenance, especially with my gym routine.
For those who don’t know me, I’ve been a vegetarian for over three years, practicing intermittent fasting for more than two years, and hitting the gym 5 days a week with intense workouts for the past eight years. Despite all this discipline, my weight was still inching upward. Clearly, even with intermittent fasting, I was managing to pack in too many calories. It was time for drastic action.
The Plan: An Aggressive Calorie Deficit
To get my weight under 95 kg, I combined an ultra-low-calorie diet with my usual intermittent fasting routine (no eating after 14:00). The goal? Slash my calorie intake and shed fat fast.
Disclaimer: This isn’t for everyone. It’s an extreme, short-term strategy tailored to my body after years of fasting and fitness.
My Daily Meal Plan
Breakfast (pre-14:00 eating window):
- 250-500 ml of Georgian matsoni (fermented yogurt) or Greek yogurt mixed with one banana
Dinner (before 14:00):
- 1 boiled egg
- Up to 200 g green peas
Daily Addition:
- A serving of roasted peanuts (120-180 g, ~400-500 kcal)
Occasional Addition:
- Protein shake (calories vary, ~100-200 kcal depending on mix)
Calorie Breakdown (Estimated)
Option 1 (250 ml Matsoni, no shake):
- Matsoni (250 ml): ~110 kcal
- Banana: ~105 kcal
- Egg (large, boiled): ~70 kcal
- Green peas (200 g): ~140 kcal
- Roasted peanuts (120-180 g): ~400-500 kcal
Total: ~825-925 kcal/day
Option 2 (500 ml Matsoni, no shake):
- Matsoni (500 ml): ~220 kcal
- Banana: ~105 kcal
- Egg (large, boiled): ~70 kcal
- Green peas (200 g): ~140 kcal
- Roasted peanuts (120-180 g): ~400-500 kcal
Total: ~935-1035 kcal/day
With Protein Shake (occasional):
- Add ~100-200 kcal
Total: ~925-1235 kcal/day
I don’t track calories down to the decimal, but my maintenance is around 2,500 kcal/day. With an intake of roughly 825-1235 kcal/day, I’m in a deficit of ~1,265-1,675 kcal/day. Over 7 days, that’s ~8,855-11,725 kcal (approx. 1.15-1.52 kg fat loss). In three weeks, combined with water weight loss and my active lifestyle, it’s hit that 5 kg mark.
Protein Breakdown (Muscle Maintenance Focus)
Protein is king for preserving muscle during a cut. Here’s the protein content:
- Matsoni (250-500 ml): ~8-16 g
- Banana: ~1 g
- Egg (large, boiled): ~6 g
- Green peas (200 g): ~10 g
- Roasted peanuts (120-180 g): ~30-45 g
Daily Total (no shake): ~55-78 g - Protein shake (occasional): ~20-30 g
With shake: ~75-108 g
For my body weight (~93 kg now), 0.8-1.2 g protein per kg is ideal for muscle maintenance (74-112 g). I’m hitting or close to that range, especially with the shakes, which keeps my gym gains intact.
Recommendations & Considerations
- Hydration is key – I drink tons of water to stay full and hydrated.
- Electrolyte balance – Salt, potassium, and magnesium supplements keep me from crashing.
- Sustainability – This isn’t long-term. It’s a short, aggressive push.
- Energy levels – The peanuts and occasional shakes help, but I’ve dialed back gym intensity.
- Listen to your body – If I feel off, I adjust.
This approach, paired with intermittent fasting, has fast-tracked me below 95 kg. The peanuts (120-180 g, ~400-500 kcal) might be a calorie bomb I should skip, but they’re a protein powerhouse. Same with the shakes—they add calories but protect my muscles. It’s not as low-calorie as I first envisioned, but it’s worked: 5 kg down in three weeks.
Would I recommend this to everyone? Nope. But if you’re plateaued, fasting-savvy, and need a reset—while prioritizing protein—this might spark some ideas. I’m thrilled with the drop and still feeling strong.