How did you do it? I need to lose 40 to 50 pounds, and I'm not making any prograss at all.
For the first month and a half or so, I was using an Intermittent Fasting diet like MillCreek. This was in conjunction with moderate weightlifting. My progress was pretty slow (as is to be expected with IF), and I decided I needed to see some major progress for morale purposes and pulled out the stops.
I've been eating 1000-1400 Cal/day, with a one 2or3kCal "cheat day" every 1 or 2 weeks. No soda, no sugar, no flours, no liquid calories, no starch, no soy, no nuttin.
Even on cheat days.
I'm not eating "low carb", but you could call it "medium carb", just enough to keep me out of keto most of the day. If you picture a random mix of hardboiled eggs, ham, turkey, (4%
) cottage cheese, low sodium canned tuna, McDonalds Grilled Chicken and Bacon Wraps, and steamed broccoli/cauliflower/asparagus/brussel-sprouts, that's about 90% of what I'm eating. Also, plenty of water ("half your bodyweight in ounces a day").
Then light weightlifting 2-3 times a week and a 5k run once a week on top of that.
The last 2 weeks have been slow because I've had lots of screwups while babysitting my cousins (damn kid food everywhere), but for a while there I was losing about a pound a day with a 2-3 day pause after each cheat day.
EDIT: I keep track of it all with MyFitnessPal on my iPhone. Nearly all my screwups happen when I don't log the food FIRST, before I eat it.