Ever since giving birth to my son 14 years ago, I’ve always been on some kind of diet. All of them had two things in common: unsatisfying small portions and disappointing results. Either I couldn't lose weight because the program was too restrictive, or I would lose weight at first and then quickly regain the pounds because the plan was unsustainable.
After years of weight loss frustration, I figured nothing would work for me. Then I discovered Fill Your Plate, Lose The Weight: 70+ Delicious Meals That Keep You Full —a 21-day weight loss program by Sarah Mirkin, RDN. Fill Your Plate is a weight-loss plan designed specifically for women over 40 and involves eating large meals comprised of nutrient-dense, high-protein ingredients. Here's how I dropped almost 10 pounds on the plan.
I stopped counting calories
Unlike restrictive diets that call for eliminating major food groups and counting calories, Mirkin's program is all about loading up on foods that make you feel good — not by how many calories you've consumed. The idea is that by fueling your body with nutrient-dense, wholesome foods, you’ll keep your basal metabolic rate — aka the number of calories your body needs to function at rest—running efficiently.
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Her suggested 21-day meal plan involves consuming 1,400 to 1,600 calories daily—a normal amount that'll keep you satisfied and your metabolism humming all day. When you're following Fill Your Plate, you eat a wide variety of delicious, healthy foods, including lean protein, whole grains, fruits and vegetables, and beans, so you don't ever feel deprived. One caveat: You limit sugar and alcohol to help cut back on empty calories. While it might seem like you're depriving yourself, by eating high-fiber and high-protein meals on Fill Your Plate, you'll keep your sweet cravings in check and avoid spikes in blood sugar.
I aimed to hit 10,000 steps a day
Bumping up my calorie intake felt counter-intuitive for many reasons, mostly because I don’t exercise regularly. However, I aimed to get in 10,000 steps daily and do a yoga workout here and there. Fortunately, Mirkin’s program is designed for people tight on time, so all I had to do was add in short bursts of physical activity throughout the week. I continued to follow my regular workout routine and added in 15-minute strength training sessions from Prevention’s Fit After 40.
Eating bigger meals was harder than I thought
I was used to eating 1,200 calories daily or fewer with other diets, so it was an adjustment for me to add calories back into my diet. A typical weekday included sipping a quick breakfast smoothie, leftovers for lunch (such as a small piece of pan-fried chicken), and a light dinner. As a result, adding an extra 400 calories per day felt a little unnatural at first.
During the first week of following the meal plan, I found myself struggling halfway through my shrimp, avocado, and egg salad because I was so stuffed. The Mexican eggs I had for breakfast also left me full for hours. Instead of feeling deprived, like I had always felt on diets, I felt more than satisfied.
The weight started coming off within 2 days
I couldn’t believe how quickly I started to lose weight on the diet. When I stepped on the scale at the end of day two, I saw the numbers go down. While it might have been water weight, I was surprised to see the pounds peel off since I was eating much more frequently. On Mirkin’s plan, I was eating bigger food portions, while keeping my physical activity pretty much the same. But somehow, I was dropping pounds easier than ever before — and it's because I wasn't filling up on empty calories from sugary and fatty foods.
My sugar cravings completely vanished
Aside from the fast weight loss, I was also surprised to see my sugar cravings disappear. By day three, I no longer felt that mid-afternoon impulse to grab something sweet. In Mirkin's book, she explains that eating a high-protein diet can help curb sweet cravings and stabilize blood sugar levels.
While I experienced a sugar withdrawal headache the first two days, it was totally worth it. After kicking the sugar out of my system, my energy levels greatly improved and I felt more energetic than I had ever been in years. I also felt a new sense of mental clarity.
I became a meal prep pro
Meal prepping was the hardest part of the diet. The suggested shopping list made my grocery store run simple, but chopping, cooking, and organizing my daily diet was challenging.
Because I didn’t have time to knock out an entire week's worth of meals on Sundays, I spent about 10 to 15 minutes meal prepping each day. For example, I would chop up veggies for my breakfast burrito at night, then scramble the eggs in the morning.
The plan has room for customization, too. I don’t like grape tomatoes, so I decided—based on the plan’s easy-to-follow swap lists — to use red peppers whenever a recipe called for them.
Once the 21 days were up, I didn’t want to stop
I saw steady progress the entire time I did Fill Your Plate, Lose The Weight. I not only lost weight but started to feel great overall. By day 30, I had lost nine pounds. I didn’t feel deprived, weak, or exhausted like I had on other diets.
Since completing the 21-day plan, I have continued following Mirkin’s nutrition guidelines. I’ve had a few cheat moments here and there but never a weekend binge like I used to experience during my calorie counting days. When I do have sweets—which is rare—I have only one bite and I'm satisfied.
Fill Your Plate, Lose The Weight totally took everything I thought to be true about losing weight and turned it on its head. I’ve finally found a way to slim down without skimping on what my body needs. I feel like I could eat this way for the rest of my life.
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