Ok this is the PSMF Diet Lab, so lets get geeky. I love data. And I love to chart my progress. But I really really love to chart the pounds coming off.
My Weight Loss Chart (sorry no catchy name!)
Personalized PSMF weight loss chart is now available to download for free here. Just download the file to your computer or edit within google sheets. All you have to do is enter your start date and weight, and the spreadsheet will give you your projected weight loss, and your own personal trended weightloss. Download here and please share if you think it is valuable in your weight loss journey. Read more about how I used it below…
I created a weight loss spreadsheet and chart. What the below chart is showing is a trendline for if you were to lose 2lb a week, 2.5 lbs a week and then your own trendline that automatically populates based upon your weight inputs each day.
Why I love this, is that it is a real motivational boast to the power of PSMF compared to even a very strict 2.5lbs loss a week diet. By adding my own auto-populating trendline I could track my refeeds and would not get too freaked out by the increases in weight, because as long as I was tracking below the orange 2.5lb, I knew I was doing well.
In the end the blue trend line actually turn out to be spot on, by 9/17/18 I was 170lbs. Well it was 1.5lbs out, but still pretty close. Closer anyway than the traditional 2 or 2.5lbs trendlines.
Cron-o-Meter
Up until I did PSMF I had used MyFitness Pal which is a great tool. But after doing a lot of reading I discovered Cron-o-meter which is a free website and app. The big difference with Cron-o-meter for PSMF is that is allows you to track closely all your macros and vitamin and mineral levels. This is really important because as I discovered in my first week I was way under-prepared on the supplements front. I mention on the Supplements page the difference between taking Supplement and Not Taking Supplements on PSMF. But let me visualize it for you. Here are two exact same day of my diet during the first week, one with and without supplements.
Without Supplements
With Supplements
You can hopefully see that Green is Good, Not Green not so Good. Without supplements I was really low on pretty much everything, apart from anything derived from protein. I found as soon as I started taking supplements that my energy levels came up, brain fog went away and overall I just felt a lot better on the diet.
I highly recommend you check out Cron-o-meter so that you can dial in your personal needs.
If you have any questions leave them in the comments, happy to help where I can.