Hi all: I'm 50 and although I did not lose at a rate of MORE than 2 lbs a week, I did lose the 30 lbs in 3 months. When you only have a relatively small amount to lose, it is much more difficult.
I did the Ideal Protein diet which is a NORMAL amount of protein with very low carbs. Maintenance has been easy because they have a plan to phase you in properly to healthy normal eating (not old habits) with normal amount of carbs. I won't explain too much because you can get more info from the clinics/doc offices where they coach you. There's also a whole forum on 3FC for IP 'losers.' This works very well with Diabetes type 2. I don't have that problem but know others who have.
Here's a snapshot of my meals - just one day this week from MyFitnessPal food diary.
I have been maintaining easily for over a month with no difficulty - VITAL though, is to keep your carb poor (relatively speaking) meal separate from your fat poor (relatively speaking) meal. Large amounts of carbs along with large amounts of fats at the same meal trigger insulin surges and easy storage of the fat in the meal.
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Cottage cheese - Lowfat, 2% milkfat, 0.75 cup (not packed) 153 6 3 23 0 1
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 0.5 Tbsp (15ml) 15 1 2 0 0 0
Spaghetti Squash - Fresh Steamed, 0.75 cup cooked 32 8 0 1 2 3
Add Food Quick Tools 320 33 10 30 7 7
LUNCH
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.66 cup 12 3 0 0 1 1
Lettuce - Red leaf, raw, 1.25 cup shredded 6 1 0 0 0 0
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 3 oz (56g) 90 2 4 14 0 0
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 90 grams 270 0 18 24 0 0
Cucumber - With peel, raw, 0.25 cucumber (8-1/4") 11 3 0 0 0 1
Brianna's - Bleu Cheese Salad Dressing, 1.5 Tablespoons 90 4 8 0 0 3
Add Food Quick Tools 479 13 30 38 1 5
DINNER
Rice - India Gate Basmati Rice Premium White, 0.66 cup cooked 99 23 0 2 0 0
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 1.33 serving ( 3 oz ) 201 0 8 30 0 0
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1
Fresh is Best - Salsa - Medium, 120 ml 40 8 0 2 0 4
Danone - Oikos Greek Yogurt 2% Plain, 43.75 g 33 2 1 4 0 1
Halal - Plain Yogurt (0%), 0.165 cup 20 3 0 2 0 2
Asian Home Gourmet - Spice Paste for Indian Meat Curry Rogan Josh, 26 g 80 6 6 0 2 2
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4
Add Food Quick Tools 577 61 15 47 6 19
SNACKS
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2
Quaker - Rice Cake - Buttered Popcorn, 3 cake (9g) 105 24 0 3 0 0
Add Food Quick Tools 195 28 0 18 1 2
Totals 1,571 135 55 133 15 33
Your Daily Goal 1,590 199 53 80 25 60
Remaining 19 64 -2 -53 10 27
You can see the macros for my meals - a negative number at the bottom means I have technically gone over my suggested (by MFP) amounts of macros. A positive number means I still could have used more of those macros.
BUT YES, IT CAN BE DONE GIRLS!! I lost 8% body fat while I did this - down from 29.5 to 21.5% - and still holding there. I have health issues that affect the amount, duration and intensity of exercise so it isn't just all that.
I post my maintenance meals on the forum thread "Maintenance What Are You Eating Today IPeeps?" if you want to see more. Not everyday is higher fat, some are higher carb.
Liana