I Lost 75 Pounds in 6 Months, Eating the Same Thing Every Day
YouTuber Robert (Everything Robert) lost 75 pounds in 6 months by eating the same meals every day, combining his diet with an intermittent fasting routine. By making a few tweaks to his diet along the way, Robert developed a system that not only helped him lose weight but ensured he would keep that weight off. No major food groups were completely off the table—instead, the health influencer made sure his routine was sustainable for long-term success. Here's what he ate every day for six months to lose 75 pounds.
Chicken Tacos
Robert started off with a one meal a day (OMAD) intermittent fasting routine, eating the same meal every day: Chicken tacos made with whole wheat tortilla, chicken breast, bell peppers, onions, and salsa. "Whole-grain foods help control of cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions," says the Mayo Clinic.
Mushrooms and Spinach
Robert's nutritionist recommended adding new vegetables to his chicken tacos, so he started experimenting with mushrooms, asparagus, tomatoes, and spinach. "Mushrooms make an excellent substitute for red meat while minimizing calories, fat and cholesterol," says UCLA Health. Research shows that shiitake mushrooms, in particular, help to keep cholesterol levels low."
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Different Proteins
Robert mixed it up with his protein, occasionally replacing the chicken with different sausages. He would use 100 percent grass-fed beef sausages, Andouille sausages, and chicken sausages. He cooked the protein and vegetables and put them on a taco shell for his one meal a day.
Low-Carb Bowls
Robert says he went down a "low carb rabbit hole" and stopped eating the taco shells. "I ended up removing the tortilla from the meal, and I would just eat all of my veggies and sausage in a bowl," he says. "At first, I really missed the tortilla because I've always eaten so much bread—I used to eat tons and tons of bread." He soon grew accustomed to enjoying the bowls without the tortilla.
16/8 Intermittent Fasting
Robert switched from one meal a day to a 16/8 intermittent fasting schedule, breaking his fast at 2 p.m. every day. "To get the benefits of intermittent fasting, you need to fast for at least 12 hours," says Family Doctor. "That's how long it takes your body to switch from using glucose for energy to using fat for energy. Additionally, it will take your body a while to get used to this new eating schedule. So don't expect results right away. You may need to wait between 2 and 4 weeks to see or feel any results."
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Yogurt and Protein Powder
Robert broke his fast every day with a Chobani sugar-free yogurt and a scoop of Vital Proteins collagen peptides. He eats one or two of these protein-spiked yogurts a day. "Greek yogurt is high in protein, which helps promote fullness," according to UT Medical Center. "A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient."
Guacamole and Chips
Robert would eat his dinner of veggies and sausage at 6 p.m., sometimes adding a single serving of guacamole. He would eat the guacamole with the Siete brand grain-free chips, which are made with avocado oil and not seed oils (which Robert started to remove from his diet). He now only uses olive oil or avocado oil.
Sandwich and Chips
Robert would have his final meal of the day at 10 p.m., usually a sandwich with chips. "I either eat a peanut butter and jelly sandwich or a turkey sandwich," he says. "For bread, I like Dave's Killer Bread or Ezekiel." Robert prefers Dave's Killer Bread Powerseed, which only has 1 gram of sugar per slice. The peanut butter is organic and only has two ingredients: peanuts and salt. The jam has no added sugar.
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Healthy Swaps
Robert uses mustard instead of mayonnaise in his sandwiches. "Mustard can be utilized as a condiment which is low in calories and can help with weight management/control by enhancing flavor as an alternative to many high-calorie sauces, marinades and dressings," Lon Ben-Asher, MS, RD, LD/N tells USA Today.
Chips and Crackers
Robert likes to snack on chips and crackers, specifically, the Mary's Gone Crackers or Crunchmaster. These crackers are high in fiber. He only enjoys the Boulder brand of potato chips made with olive oil.
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Dark Chocolate
Robert enjoys one piece of no-sugar-added dark chocolate for dessert. He also has Yasso ice cream bars, which range from 100-140 calories per bar. "Research continues to point to dark chocolate as having many health benefits, including a lower risk of heart disease and diabetes, preventing blood clots, improving memory, lowering cholesterol and even preventing some types of cancer," says the Mayo Clinic Health System. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
