Chronicles of Kyle

Humble Husband * Fond Father * Enthusiastic Educator * Lover of Life

No S Diet Results

No_S_Diet

Hi Everyone! Today we will talk about the letter S. That sounds like something I would say to one of my online ESL students, but it is sort of true in a way. I am at that time of year where I start to think about ways that I can improve my diet and nutrition. Yes, I am that guy. I become an inferno of good intentions at the first of the year. While this idea may get on some people’s nerves, I remind myself that taking initiative anytime is better than no initiative EVER. I have never been a fan of fad diets or something that is highly restrictive. Enter the No S Diet and my results following it.

***CHECK OUT MY 2020 UPDATE BY CLICKING HERE***

Simplicity

You see, I am terrible at measuring out my food. I hate counting calories. I definitely have no idea where to start with counting macros. Kids’ activities, full-time jobs, and second jobs have us all tied up, so some nights a peanut butter sandwich is a victory. If I do something, I don’t want to think of it as a diet. If I attach “diet” to it, I won’t do it. I am more motivated by a change of lifestyle or a set of principles to guide me–easily applicable. That is the reason the No S Diet was so appealing to me–not so much a diet but a 3-step set of guidelines to live by.

Simplicity Breeds Sustainability

With simple guidelines, there is more structure and sustainability. I might add that along with sustainability is the reality of implementing a safety net to offset failure (more on that later). So many times, if we have a bad day, we feel that we are failures and fall back into bad habits because we fell short just one time. The No S lifestyle has always worked for me to help me lose my extra unwanted weight. The results don’t happen over night, but I am of the mantra that slow and steady win the race.

What Are You Talking About?

I stumbled upon the No S Diet as I was looking for a minimalist approach to eating that wouldn’t make my brain hurt in the process. Reinhard Engel and Ben Kallen are the minds behind this thinking, or diet, if you wish to call it that. They have a No S Diet blog with a wealth of knowledge on the topic. Maybe the inner English teacher in me is the reason this intrigued me so much–the repetition of the S sound–well, that and the sheer simplicity of it. There is a short list of guidelines. Ready. Set. Go– no snacks, no sweets, no seconds–except on days that start with S. Isn’t that beautiful?

My Personal No S Results

After reading all the information from the website. I wanted to wrap my mind around all the details. As a result, I bought the book which can be purchased CLICKING HERE. The book discusses a few of the major questions that people often have, along with other strategies to fast track success. I learned about this regimen in 2013, and I find myself going back to this mindset again and again. I started to incorporate this diet with a few tweaks that I will mention later. What I noticed was that I did not feel deprived of food at all. I was still eating wholesome food and felt satisfied. At the time, I wanted to lose about 10-15 pounds. Much to my surprise, I followed these three simple steps, and I lost my 10 pounds in about 2 1/2 weeks. I was hooked. Of course, when one reaches his/her ideal body weight, the weight loss will slow down, but still there is gradual healthy weight loss.

Mnemonics Are Powerful

Remember the days when your math teacher taught you “Please excuse my dear Aunt Sally” to remember the order of operations. Or do you recollect the time when you could not remember which side was east and west on the map, so your teacher taught you “Never eat slimy worms.” Both of those mnemonics have helped students remember important sets of information. The same is true for the No S Diet. The simple repetition of the S sound, that revolves around nutritional best practices, has always been what I revert back to. Bye bye, low carb. Adios, Atkins. Au Revoir, Keto. Shalom, IIFYM. Bon Voyage, calorie counting. Of course, there is some fine tuning to each of the three principles of the diet, but when put it into practice the correct way, they can yield powerful results.

Number 1.) No Sweets

There are the obvious things that come to mind when you think of this one. Candy of any sort needs to be cut out. Soda must also be eliminated. I even added another guideline to my own personal approach of this framework. Many may say fruits have sugar or are sweet but fruits in their original state were fair game for me. When choosing fruits, I typically went for berries or melon. Eliminate any foods that quickly convert to sugar such as potatoes and bread. Replace those with slow carbs from this list to get you started.

Number 2.) No Snacks

For me this was the toughest one. If I found myself hungry, it was oftentimes due to thirst more than hunger. When following this methodology, I found that it was so important to hydrate. This also satiates you to get you to the next major meal. If all else fails and you find yourself wanting to bury your hand in a bag of chips, a zero carb protein shake in between a meal helps with hunger.

Number 3.) No Seconds

Loading down a plate with a balance of all of the food groups will help with the temptation to go back for seconds. This is something I also tweaked in my approach. I found it was the times that I packed a plate down with all protein/no carbs or all bad carbs is when I wanted seconds or was hungry a few hours later.

Days That Start with S

In my opinion, here is the beauty of it all. Saturday and Sundays are your days. I notice that most of my social gatherings occur during the weekend. These days are the safety net that I mentioned earlier. They save the person from failure. A person can remain sane with safety net days in place. Special days are also fair game–birthdays, holidays, etc. My tweak to this was to indulge but don’t overindulge. I found after a while I did not want to eat to a point in which I was sick or too full.

Harvard Healthy Eating Plate

Above is a nice graphic of what I like to consider when planning my meals following the No S Diet to provide accelerated results. This is totally optional and you don’t have to use it. I am just discussing what I used. While this looks like the food pyramid you saw back in school, it is actually quite different in the recommended food allowances. I also saw the best results with my cholesterol and blood pressure when I focused on eating lean white meat (turkey or chicken) Monday, Wednesday, Friday, and Sunday and I focused on eating fish on Tuesday and Thursday. My red meat day was typically on Saturday, but sometimes I switched that day for Sunday, depending on my schedule.

Sample Weekly Meal Plan

Note: Prima Della Oven Roasted Turkey and Boneless Skinless Chicken Breasts are your friends.

Monday: Breakfast: Snap Peas (Just because I love them and they are quick), Turkey Bacon, Whole Grain Toast, Berries or Melon.

Lunch: Turkey Sandwich on Whole Grain Bread, Low Sodium Green Beans or Mixed Vegetables, and a Handful of Berries.

Dinner: Chicken, Brown Rice, Steam Fresh Bag of Vegetables, and a Banana

Tuesday: Breakfast: Snap Peas, Turkey Bacon, Whole Grain Oatmeal, Berries or Melon

Lunch: Tuna, Whole Wheat Triscuits, Low Sodium Green Beans or Mixed Vegetables, and Apple Slices

Dinner: Turkey, Whole Grain Roll, Black Beans and Banana

Wednesday: Breakfast: Snap Peas (Just because I love them and they are quick), Turkey Bacon, Whole Grain Toast, Berries or Melon.

Lunch: Turkey Sandwich on Whole Grain Bread, Low Sodium Green Beans or Mixed Vegetables, and a Handful of Berries.

Dinner: Chicken, Whole Grain Roll or Brown Rice, Bag of Steam Fresh Vegetables, and a Banana

Thursday: Breakfast: Snap Peas, Turkey Bacon, Whole Grain Oatmeal, Berries or Melon

Lunch: Tuna, Whole Wheat Triscuits, Low Sodium Green Beans or Mixed Vegetables, and Apple Slices

Dinner: Turkey, Whole Grain Roll, Black Beans and Banana

Friday: Breakfast: Snap Peas, Turkey Bacon, Whole Grain Toast, Berries or Melon.

Lunch: Turkey Sandwich on Whole Grain Bread, Low Sodium Green Beans or Mixed Vegetables, and a Handful of Berries.

Dinner: Chicken, Whole Grain Roll, Sweet Potato, and a Banana

Saturday: Indulge but don’t overindulge.

Sunday: Indulge but don’t overindulge.

Note: Don’t forget the simple protein shake in between meals if you are tempted to snack.

Additional Option to Use with the No S Diet

No_S_Diet_Results_Slow_Carb


If the weekly meal plan that I provided above seems too overwhelming or just gets old, the graphic mentioned here is simplistic to follow with using the No S Diet protocol. The 4-Hour Chef by Tim Ferris offers approaches that make meal prep seem very doable and that also gives you a pretty decent balance. The only thing I would suggest is still incorporate a tiny bit of fruit to satisfy your sweet tooth. You can check out that book here. As you can tell with the diet plan and the slow carb graphic, there is some variety, but much of it stays the same. I am a creature of habit, and it seems to make things easier and more sustainable for me to follow, especially with an extremely busy work schedule.

Sunday Meal Prep

Some prep does go into this plan, and I have found that the best containers are those that are disposable. Losing one isn’t as stressful as that lone tupperware one you have to restock daily. With disposable ones, you are able to prep for an entire week, and if you are mindful, you can get more than one use from these containers. There is a peace of mind in knowing when you open the fridge Monday morning that all of your lunches are ready. The container we like can be viewed here.

Next Steps

In conclusion, I mainly wrote this to hold myself accountable. Am I a dietician? Nope. Do I eat clean 365 days per year? Absolutely not. But I do know what has worked for me numerous times in the past. Time to focus again and take action. The basis for my thinking comes from the No S Diet framework, while also incorporating other simple ideas I have come across along the way. I also tried to pick and choose foods that offered short prep time. Does a person have to follow all of the food guidelines that I suggest? No, these guidelines are more for my own action plan, but anyone is welcome to use them to generate some of their own ideas. However, a person can simply use the three simple rules of the No S part and still experience great success at a slower rate, of course. Taking that approach may actually be more doable to start. However, I do think balanced meals are key. I hope this helps someone. I am sure it will help me to just see my plan in writing. Happy New Year and New You! 🙂

8 Comments

  1. Thanks for leaving this up and posting updates. I too am a fan of No S, and find a couple blogs helpful.

  2. Kyle

    December 8, 2019 at 5:06 pm

    As for weight loss it is a diet in which you will lose weight if you are overweight and once you get to your ideal weight it becomes more maintenance and the weight loss will level off. At my heaviest I was 230 lbs. when implementing this I fluctuate between 195-200, which I am happy with.

  3. How did this go for you this year?

    • Kyle

      December 8, 2019 at 4:51 pm

      Hello JM! It has gone well. I love the “diet” for its flexibility. A person can easily tighten up and become strict with it or follow the general guidelines and eat within reason. Either way it is all about portion control. Have you tried it any?

      • I have. I lost roughly 15-20 pounds on No S a few years ago. Just having trouble getting back into the habit. Great article, thanks.

  4. Great plan! Thanks for writing it all out.

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