How I've lost 40lb in 4 months eating carbs & sugar every week (and why it might help you too)

On May 1 I weighed 207lb and today I weigh 163lb. I wanted to share the weight loss technique that has worked really well for me, especially since I love pretty much every combination of carbs/sugar/fat to excess and struggle with cravings. Maybe it'll help some of you too.

The math behind it:

• My TDEE is ~2500 calories/day.
• I take a 1000-calorie deficit, which would normally put me at 1500/day.
• Instead, I structure it like this:
  • 6 days/week: 1200 calories/day
  • 1 day/week: a small 200–300 calorie breakfast, then a full-blown cheat meal of whatever I want, however much I want, at dinner (usually 3000–4000 calories).

That way, over the week I still average ~1600 calories/day - right in line with my deficit target.

The results:

I’ve lost 40lb in 4 months using this method, and I feel good. On cheat day I'll crush an entire 16" pizza followed by a massive skillet chocolate chip cookie and it doesn't derail my progress.

Why it works for me:

• Honestly, whether I'm eating 1200 or 1500 calories, I'm still hungry. This way, I get one truly satisfying meal every week that I can look forward to.
• The psychological boost of having that meal planned makes it way easier to stay on track the other 6.5 days.
• The physiological benefits of a refeed (leptin/ghrelin balance, T3/T4 support, glycogen replenishment, etc.) are real.
• Fun fact: this is basically the same structure extremely fit competitive eaters like BeardMeetsFood and KatinaEatsKilos use to stay lean while still eating massive meals on camera every week.

Takeaway:

If carby/sugary/fatty stuff is your weakness and/or you struggle with cravings, you might find this approach sustainable. It keeps me consistent, gives me something to look forward to, and still gets results.

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