Case Study: Net 600 Calorie Diet – One Month to Lose Weight

Net 600 Diet Case Study
15 Aug

Last Updated on August 15, 2023 by Michael Brockbank

Over the years, I’ve mentioned my Net 600 Calorie Diet a number of times. And although I know it works best for me, I’ve decided to get some numbers to back up my claim. It’s time to put this diet to the test.

Following this diet plan is what helped me lose the last 40 pounds. It’s more of a focus on becoming more active and keeping intake to logical portion sizes.

Why Do a Case Study for the Net 600 Diet?

While it’s not an official diet plan according to mainstream media, the Net 600 Calorie Diet is something I came up with while trying to fine-tune my fitness goals. And so far, it has done amazing things for me over the years.

Unfortunately, I don’t really have a lot of solid data to back up just how effective this diet plan is overall. I’m hoping this case study will help shed some light on how it works.

Determining How Much I Can Lose in 1 Month

I am currently running a 12-week fitness challenge to see how much weight I can lose. Plus, I’m looking to see what kind of physical transformation I can achieve through being active and going to the gym.

However, I also know that I will have to adjust my eating habits the closer I get to my goal weight. That’s because the Net 600 Calorie Diet means to burn at least twice what you eat. And after a while, there won’t be nearly as much to burn.

So, that means I’m going to focus on hitting calorie goals every day for the next month. And because I know how much weight I can lose while sticking with this diet, that’ll put me pretty close to hitting my goals. At that point, I’ll come up with a “maintenance” strategy for food.

Demonstrating the Power of Cardio

Contrary to the belief of a select minority of idiot influencers, cardiovascular activity is still one of the best ways to lose weight. That is as long as you keep your eating in check. You can’t burn 350 calories on a bike ride, eat an entire bag of Oreos, and expect to lose weight.

Besides, cardio has far more benefits than just getting rid of extra pounds. I mean, it’s called “cardio” for a reason…as in improving your cardiovascular system. That includes your heart and blood vessels.

One of the primary points of my Net 600 diet is the fact that you have to increase physical activity if you want to eat more food.

Keeping Me Motivated

I’m always looking for ways to keep me motivated for my health and fitness goals. Conducting case studies like this help reinforce motivation, especially if I want to share the results.

For one thing, I want as much data as I can get just so I can cram it down a particularly loathsome influencer’s throat.

Anyway…motivation.

I Love a Good Challenge

Lastly, I love pushing myself to see just how far I can go. And recently, I haven’t been doing as well with this aspect as I would have liked. So, putting this case study together and pushing myself to see it through so that others can enjoy the content drives me to put in maximum effort.

Even though I try to stick relatively close to my caloric intake goals of the Net 600 diet anyway, I often fall short. I would love to see what happens if I stick with it for four straight weeks. Not to mention it’ll give me some actionable data to use for content and coming up with new strategies overall.

What is the Net 600 Calorie Diet?

Essentially, the Net 600 Calorie Diet relies on MyFitnessPal and Fitbit data. By setting the calorie goal to “600” in MyFitnessPal and then connecting Fitbit to the app, you’ll offset how much you can eat by being more physically active. This is because the Fitbit will share data regarding your calorie burn for the day.

The end result is burning roughly twice what you consume.

For instance, I’m able to eat about 2000 calories throughout the day while burning more than 4,000 and getting in more than 15,000 steps.

As I said, though, this diet only works up to a certain point. Once you’re closer to your weight loss goals, you’ll have to come up with a more sustainable eating habit. This is especially true if you’re going to the gym and lifting weights.

This diet is primarily for burning fat and improving physical fitness.

The Rules of This Case Study

Out of all the case studies I’ve done in the past, this is perhaps the easiest and hardest at the same time. It’s easy in the fact that there are only two primary steps to take each day. It’s difficult in the fact that you can quickly overeat, especially if you’re a stress eater such as myself.

The rules of this cast study are rather simple:

Keeping Caloric Intake “Green”

After setting the calorie goal in MyFitnessPal to 600 and connecting the Fitbit, MyFitnessPal will adjust my net calories for the day based on my physical activity.

The app used to show green numbers if you were under your goal and red when you go over. Since Under Armor bought the app, however, it lost a few of the better features. Still, I call positive calories green despite the lack of color and ambiance.

As long as I keep myself physically active, I can eat more food, pure and simple.

Of course, I can’t just eat 1500 calories worth of sugar every day. This is especially true as I continue to work on muscle mass and definition. That means more proteins and foods that have a higher nutritional value than what you’d find at Taco Bell.

Increase Physical Activity

When some people hear “cardio,” they think of sweatin’ to the oldies or some mindless exercise that can get boring real quick. In reality, anything that elevates the heart rate is considered cardio activity.

The vast majority of the weight I’ve lost and the improvements to my physique are attributed to the sheer number of hours I’ve spent playing games in front of the Xbox Kinect.

In the grand scheme of things, the type of physical activity really doesn’t matter as long as you elevate the heart rate and can sweat a bit of it out. For this, I’ll use the number of steps recorded by the Fitbit to demonstrate actual movement as well as the number of calories I burn.

The Results

As I am currently working on this case study, I don’t have a lot of data to share or insights to provide. However, I’ll update this article at the end and go over my findings.

For now, though, you can follow along with my progress. Below is the actual spreadsheet I’m using for this particular study.

The blocks highlighted in yellow are days with confirmed data. Everything else is an estimation of progress.

I’m looking forward to seeing what I can do in one month of actually sticking with my diet plan.

Always Challenge Yourself to Be Better

Everyone has different needs and wants when it comes to physical fitness. That’s why I prefer to see what works best for me instead of jumping on some trending bandwagon. I’m also the type of guy who’ll use actual science to create strategies for myself.

What works best for one person may not work at all for another. It’s OK to emulate the success of others. Just remember that your experiences may be vastly different than someone else’s.

In any case, always challenge yourself to become the best version of yourself that is possible. You never know what you can achieve until you actually put in maximum effort.

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