Good vibes to everyone, I need some advice

[Morning_Star]

Hi I am Luis, and troughout time I've had drastic weight loss or gain, when I was 14 years old my approximate weight was 89 Kg, then I used homeopathic substances with a doctor and was able to lose all excessive overweight till I reached 65 Kg, everything was fine till now, my weight is 104.6 Kg so I decided to start a diet about 21 days ago, I picked the 13 day NASA diet, I have lost 5.5 Kg in 21 days without doing any excersise, but it's supposed be for 13 days max, so I was wondering if there's any problem with me doing it till I reach my indicated weight, or if there's other options I can choose from to achieve this! and btw what is my indicated if not perfect weight?

Iam 30 years old
I am male
My weight before I started the diet ( 104.6 Kg )
My current weight ( 99.1 Kg )
Height ( 174 cm )
BMI ( 32.73 )
Bodyfat % ( I don't know )
The diet I'm working with right now ( 13 day NASA diet )
current exercise ( none = 0% )

Diet description: ( not as it is on the internet but as I have it on my cellphone app )

" (where no amount is specified on a food, you can have as much as you want) "

Monday

• 
  
  
  • Breakfast: Tea <I use green tea or lemon tea>( always without sugar and milk )
  • Lunch: 2 boiled eggs and cooked spinach
  • Dinner: Lean grilled steak and lettuce or chard or celery

Tuesday

• 
  
  
  • Breakfast: Tea <I use green tea or lemon tea>( always without sugar and milk )
  • Lunch: ( 150 g) Grilled leanChicken steak or fish and ( a dish ) of green salad ( only lettuce and raw tomatoes ) and quality fruit
  • Dinner: ( 150 g) of cooked ham ( no oil ) and green salad ( only lettuce and cucmber )

Wednesday

• 
  
  
  • Breakfast: Tea <I use green tea or lemon tea>( always without sugar and milk )
  • Lunch: 2 boiled eggs and tomato salad and green beans
  • Dinner: ( 150 g) of cooked ham ( no oil ) and green salad ( only cucumber and lettuce )

Thursday

• 
  
  
  • Breakfast: Tea <I use green tea or lemon tea>( always without sugar and milk )
  • Lunch: 1 boiled egg and Cooked and raw carrots, with cheese ( I use raw carrots without cheese )
  • Dinner: Fruit salad (any fruits of your choice) and natural (plain) yogurt

Friday

• 
  
  
  • Breakfast: Tea <I use green tea or lemon tea>( always without sugar and milk )
  • Lunch: Lunch: ( 150 g) Grilled leanChicken steak or fish and ( a dish ) of green salad ( only raw tomatoes )
  • Dinner: Grilled steak & green salad ( only lettuce and cucmber )

Saturday

• 
  
  
  • Breakfast: Tea <I use green tea or lemon tea>( always without sugar and milk )
  • Lunch: Grilled skinned chicken ( I only eat 150 g )
  • Dinner: 2 boiled eggs with raw carrots

Sunday

• 
  
  
  • Breakfast: Tea <I use green tea or lemon tea>( always without sugar and milk )
  • Lunch: ( 150 g ) Grilled steak or Griller chicken steak & Fruit salad (any fruits of your choice)
  • Dinner: Anything (even if its not on this list)!!!

 

[Trusylver]

The big problem here is you are way under eating for a man your size, having a calorie deficit which is too large leads to muscle loss, the more muscle you loose the harder it becomes to loose fat. This is also where exercise comes into the equation specifically strength training which assists with maintaining muscle so the weight loss will be fat

Based on BMI you should be aiming for 75 kg or under however BMI does not take muscle into account (this is where bodyfat% is important) so your goal weight will vary with how much lean mass you have.

 

[MiddleAgeSHRED]

Hi and welcome!
I agree on both counts. You look to be generally having a portion of protein and complex carbs for lunch and dinner most days which looks good. If you were to incorporate a more substantial breakfast and also some good unsaturated fats as snacks (like nuts etc) that would boost your intake up. Also the strength training is super important when losing weight like trusylver said. You can and likely will lose quite a bit of muscle if you lose weight without incorporating strength training. I think it's the most important form of exercise when losing weight. I've chipped in a few times on this topic so happy to chip in a bit more if needed. Good luck buddy!