Your questions, hypotheses, and curiosities?
Replies
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girlviernes wrote: »Question, when we ladies get extra hungry around our cycle, is our TDEE actually higher for a few days?
Yes. Lyle McDonald did a good research review article all about how menstrual cycles affect energy intake. From it:The major increase in energy expenditure occurs also during the luteal phase (when hunger is increased) with increases of 2.5-11.5% having been reported.
This is what part I find especially interesting:Instead, starting a diet following menstruation or in the late follicular phase when food cravings and hunger are less may make compliance easier. They also suggest that increasing total energy intake 5-8 days before menstruation (when hunger/energy expenditure are at their highest) may prevent a suboptimal caloric intake (which can make folks lethargic) and help with long term adherence to a diet. While I doubt most females would be willing to break their diet 5-8 days out of every month, at least raising calories slightly to avoid loss of control due to out of control hunger might be a worthwhile consideration.
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No, not unless the soles of your feet are quite chubbygirlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss?
But you will lose height as you age and the spongy thingies (technical terms) in your vertebrae compress.
Apparently this does happen.girlviernes wrote: »I also wonder if my feet will reshape and I'll fit shoes better.
Maybe the soles of your feet get thinner too.
I've now confused myself
<retreats>
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My feet changed shape. They were always long and really narrow until I got fat, and then they got chubby, and since then have gone back (mostly) to the old shape.
Sadly, my tendency toward flatness that got worse when I was fat has not gone away, but then my feet are basically just like my dad's and his are now flat without having been fat. (I need to see an podiatrist, probably.) This has kicked me up a full size in shoes and hasn't changed--I just need narrow again.
My height hasn't changed, however.0 -
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I got shorter after having my daughter. Maybe she was a tiny calcium-sucking vampire and bled my bones dry? I don't know but every time I go to the OB's office they measure me 1/2" shorter than before. I am going this week for the first time in a year so I'm waiting to see if losing weight made me taller. I have a feeling it did not.0
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DeguelloTex wrote: »
I guess if the soles of your feet or, less likely, the top of your head gained weight/fat you'd have gained some height.girlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss? I also wonder if my feet will reshape and I'll fit shoes better.
As far as I can tell, I'm still the same height but people say I look taller. Maybe it's just being thinner or maybe I don't slouch as much.
Well the top of my head does not seem particularly puffy
I wonder if having more visceral fat could stretch out your spine a bit. Or, maybe I just had a late growth spurt 
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girlviernes wrote: »Question, when we ladies get extra hungry around our cycle, is our TDEE actually higher for a few days?
Yes. Lyle McDonald did a good research review article all about how menstrual cycles affect energy intake. From it:The major increase in energy expenditure occurs also during the luteal phase (when hunger is increased) with increases of 2.5-11.5% having been reported.
This is what part I find especially interesting:Instead, starting a diet following menstruation or in the late follicular phase when food cravings and hunger are less may make compliance easier. They also suggest that increasing total energy intake 5-8 days before menstruation (when hunger/energy expenditure are at their highest) may prevent a suboptimal caloric intake (which can make folks lethargic) and help with long term adherence to a diet. While I doubt most females would be willing to break their diet 5-8 days out of every month, at least raising calories slightly to avoid loss of control due to out of control hunger might be a worthwhile consideration.
Oh so interesting... I do tend to increase about 300-500 kcals on those days, and when I don't I am prone to overdo it.
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No, not unless the soles of your feet are quite chubbygirlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss?
But you will lose height as you age and the spongy thingies (technical terms) in your vertebrae compress.
Apparently this does happen.girlviernes wrote: »I also wonder if my feet will reshape and I'll fit shoes better.
Maybe the soles of your feet get thinner too.
I've now confused myself
<retreats>
I have shrunk an inch and a half. I used to be 5'3".
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I worry about being overweight even though everything else says I'm healthy.0
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mamapeach910 wrote: »
No, not unless the soles of your feet are quite chubbygirlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss?
But you will lose height as you age and the spongy thingies (technical terms) in your vertebrae compress.
Apparently this does happen.girlviernes wrote: »I also wonder if my feet will reshape and I'll fit shoes better.
Maybe the soles of your feet get thinner too.
I've now confused myself
<retreats>
I have shrunk an inch and a half. I used to be 5'3".
Was that a getting older thing or a losing weight thing?0 -
girlviernes wrote: »mamapeach910 wrote: »
No, not unless the soles of your feet are quite chubbygirlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss?
But you will lose height as you age and the spongy thingies (technical terms) in your vertebrae compress.
Apparently this does happen.girlviernes wrote: »I also wonder if my feet will reshape and I'll fit shoes better.
Maybe the soles of your feet get thinner too.
I've now confused myself
<retreats>
I have shrunk an inch and a half. I used to be 5'3".
Was that a getting older thing or a losing weight thing?
Oh, it was a getting older and having disc degeneration thing.
My feet shrinking is a losing weight thing.
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girlviernes wrote: »mamapeach910 wrote: »
No, not unless the soles of your feet are quite chubbygirlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss?
But you will lose height as you age and the spongy thingies (technical terms) in your vertebrae compress.
Apparently this does happen.girlviernes wrote: »I also wonder if my feet will reshape and I'll fit shoes better.
Maybe the soles of your feet get thinner too.
I've now confused myself
<retreats>
I have shrunk an inch and a half. I used to be 5'3".
Was that a getting older thing or a losing weight thing?
Hmm, I'm 51 yo and I'm the same height as when I graduated high school. It's probably coming though.
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Need2Exerc1se wrote: »girlviernes wrote: »mamapeach910 wrote: »
No, not unless the soles of your feet are quite chubbygirlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss?
But you will lose height as you age and the spongy thingies (technical terms) in your vertebrae compress.
Apparently this does happen.girlviernes wrote: »I also wonder if my feet will reshape and I'll fit shoes better.
Maybe the soles of your feet get thinner too.
I've now confused myself
<retreats>
I have shrunk an inch and a half. I used to be 5'3".
Was that a getting older thing or a losing weight thing?
Hmm, I'm 51 yo and I'm the same height as when I graduated high school. It's probably coming though.
I guess 3 things are inevitable in life, death, taxes, and (if you live long enough) shrinkage.
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Alright, question of the day (and I may post this separately)... I've been reading lately about intermittent fasting as a treatment for insulin resistance, which has peaked my interest in it. However, when I try to skip a meal I go kinda crazy. I mean, I love my meals and have always loved my meals. I eat a big breakfast, lunch, and dinner every day. So I'm wondering, would I actually adjust, or am I just the type of person that IF is not a good fit for? I also think there are benefits to eating a very stable meal schedule (e.g., in terms of cortisol release, circadian rhythms, etc.). In addition, part of the reasoning behind IF is that you have extended time without insulin release, thus I wonder if having a fat-based or low-carb meal could also achieve a similar effect (e.g., bacon for breakfast). And to use IF for a therapeutic benefit, how long would you need to stick with it?
Also, what is the research behind the 16:8 protocols, is there actually a difference between 16:8 and 14:10 or 12:12?0 -
I haven't done IF intentionally, but I improved my insulin sensitivity with LC and exercise. If you go LC, IF becomes almost second nature -- you'll have less hunger (mostly due to the higher satiety of the foods you're eating), and you can easily skip a meal or two.0
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I haven't done IF intentionally, but I improved my insulin sensitivity with LC and exercise. If you go LC, IF becomes almost second nature -- you'll have less hunger (mostly due to the higher satiety of the foods you're eating), and you can easily skip a meal or two.
I eat moderate carb now. I have thought about LC, but my issue is that I don't want to adopt a plan that I don't intend to stick with, and basically I prefer to have flexibility in my diet, and I really like foods with carbs. However, I have thought about LC on a temporary basis specifically as a therapeutic technique, but I haven't seen clear guidelines on how long is needed.
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Same here. I need to do this long term, so I didn't go crazy low. About 100g, which allows me to eat all sorts of good stuff and just exclude grains and processed sugary junk. I find it very easy, and my cravings for pizza and similar goodies has pretty much vanished.0
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Isn't 14:10 the recommendation for women? I only have heard of 16:8 and 14:10. But I am not super knowledgeable about IF. It's not a good fit for me so I haven't really tried it more than attempting to eat a later breakfast every now and then. I get too hungry and uncomfortable and can't think clearly toward the end of the fasting portion. Due to that, I can't say that I've given it a really good attempt to work for me and I can't see myself doing so in the future.0
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girlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss? I also wonder if my feet will reshape and I'll fit shoes better.
I think it depends how much flesh you have on your fingers/hands/feet. I have always had little flesh there--boney. My ring size doesn't change when I lose or gain weight (even a lot). Pregnancy though did cause my feet to grow 1/2 size each pregnancy. I heard that the hormones cause the ligaments to stretch and at least for me, they never went back. (Don't know if that is true for everyone.)
My height has been the same since I was 12. Maybe shrinking a little as I age (not that I will ever admit that).0 -
Isn't 14:10 the recommendation for women? I only have heard of 16:8 and 14:10. But I am not super knowledgeable about IF. It's not a good fit for me so I haven't really tried it more than attempting to eat a later breakfast every now and then. I get too hungry and uncomfortable and can't think clearly toward the end of the fasting portion. Due to that, I can't say that I've given it a really good attempt to work for me and I can't see myself doing so in the future.
14:10 I could actually do I think, although the problem would be when having dinner out with others which tends to be later.
I probably should do some lit review in this area, but I'm being lazy about it.
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girlviernes wrote: »Alright, question of the day (and I may post this separately)... I've been reading lately about intermittent fasting as a treatment for insulin resistance, which has peaked my interest in it. However, when I try to skip a meal I go kinda crazy. I mean, I love my meals and have always loved my meals. I eat a big breakfast, lunch, and dinner every day. So I'm wondering, would I actually adjust, or am I just the type of person that IF is not a good fit for? I also think there are benefits to eating a very stable meal schedule (e.g., in terms of cortisol release, circadian rhythms, etc.). In addition, part of the reasoning behind IF is that you have extended time without insulin release, thus I wonder if having a fat-based or low-carb meal could also achieve a similar effect (e.g., bacon for breakfast). And to use IF for a therapeutic benefit, how long would you need to stick with it?
Also, what is the research behind the 16:8 protocols, is there actually a difference between 16:8 and 14:10 or 12:12?
This is all really interesting.
As we all know, I'm probably not IR, but when I first cut my calories I went pretty low carb (cut out bread, wasn't eating much fruit because it was the dead of winter, was controlling portion sizes on starches pretty strictly)--probably less than 100 g on average. I noticed immediately that I felt less ups and downs and wasn't as likely to feel hungry between meals (and more important for me, wasn't likely to feel tired between meals--my energy was stable). I considered doing low carb for that reason, but when I upped my carbs in a balanced pattern the effect remained. Most notably, when I fasted for Ash Wednesday/Good Friday (and I generally do a full fast until very late in the day), I felt totally fine, whereas traditionally fasting has always made me cranky. So I thought "hmm, magical effect, maybe I could do IF" (although I still never wanted to, since I just enjoy my meal times too much).
This year, though, even though I eat the same way and still don't usually feel hungry between meals, fasting wasn't horrible, but was much more difficult. So whatever was going on in '14 must have had more to do with the dieting being new or something or maybe having all the fat left to lose, I dunno.
I wonder if it's related to how I was totally happy on 1250 then (although my BMR would have been higher than now) whereas now I find I have trouble with a much higher calorie level.
I do think it's more psychological than anything, though--I have thought about going back and just following my menus from April 2014, but my guess is I'd be bored more than hungry, miss the variety and luxuries I've gotten used to again.
Anyway, I think my question/point was that it's so hard for me to separate out what is physical and what is mental/emotional (not that that's a straightforward distinction, obviously).0 -
lemurcat12 wrote: »This is all really interesting.
As we all know, I'm probably not IR, but when I first cut my calories I went pretty low carb (cut out bread, wasn't eating much fruit because it was the dead of winter, was controlling portion sizes on starches pretty strictly)--probably less than 100 g on average. I noticed immediately that I felt less ups and downs and wasn't as likely to feel hungry between meals (and more important for me, wasn't likely to feel tired between meals--my energy was stable). I considered doing low carb for that reason, but when I upped my carbs in a balanced pattern the effect remained. Most notably, when I fasted for Ash Wednesday/Good Friday (and I generally do a full fast until very late in the day), I felt totally fine, whereas traditionally fasting has always made me cranky. So I thought "hmm, magical effect, maybe I could do IF" (although I still never wanted to, since I just enjoy my meal times too much).
Yes, I've been listening to the signanutrition podcast and reading Lyle MacDonald and so in a couple different places I've been hearing about low carb specifically for a therapeutic effect rather than necessarily a long-term approach. Perhaps the low carb trial did help you in some way. How long were you following low carb?lemurcat12 wrote: »This year, though, even though I eat the same way and still don't usually feel hungry between meals, fasting wasn't horrible, but was much more difficult. So whatever was going on in '14 must have had more to do with the dieting being new or something or maybe having all the fat left to lose, I dunno.
I think it's those fat reserves... I am sooo curious to see what this is all going to be like when I'm down closer to a normal body fat range.lemurcat12 wrote: »
I wonder if it's related to how I was totally happy on 1250 then (although my BMR would have been higher than now) whereas now I find I have trouble with a much higher calorie level.
I do think it's more psychological than anything, though--I have thought about going back and just following my menus from April 2014, but my guess is I'd be bored more than hungry, miss the variety and luxuries I've gotten used to again.
Anyway, I think my question/point was that it's so hard for me to separate out what is physical and what is mental/emotional (not that that's a straightforward distinction, obviously).
Yes I wonder how much of the adaptation to new eating patterns and amounts is purely physiological vs psychological. And how could you test that?
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girlviernes wrote: »... In addition, part of the reasoning behind IF is that you have extended time without insulin release, thus I wonder if having a fat-based or low-carb meal could also achieve a similar effect (e.g., bacon for breakfast). And to use IF for a therapeutic benefit, how long would you need to stick with it?
FWIW, both protein and carbs stimulate an insulin response, so a bacon breakfast, while totally awesome, would not extend the "fast."0 -
girlviernes wrote: »... In addition, part of the reasoning behind IF is that you have extended time without insulin release, thus I wonder if having a fat-based or low-carb meal could also achieve a similar effect (e.g., bacon for breakfast). And to use IF for a therapeutic benefit, how long would you need to stick with it?
FWIW, both protein and carbs stimulate an insulin response, so a bacon breakfast, while totally awesome, would not extend the "fast."
This is true but I just can't fathom eating a full-fat breakfast, lol.0 -
Something else I wonder about, is BMI skewed at all by height? For example, I can remember many occasions where I was quite surprised by short people whose BMI was a lot higher than I expected based on their appearance. I also wonder if shorter people in general have a slightly harder go of it since they get the same portions at restaurants, in packaged foods, etc but need fewer calories than taller people.0
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Never understood the big deal about getting in 10,000 steps. I used to get in over 10,000 steps and was putting on weight, until i started eating at a deficit. I average about 25,000 steps now0
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Me either. My first thought is if you have a routine that works for you and that you like, I wonder if it would be worth it to rock the boat chasing potential insulin sensitivity gains via IF. That said, my comfortable eating routine is IF. Breakfast @10AM and dinner 6-ish. It might be worth experimenting with a late morning breakfast/snack?girlviernes wrote: »
This is true but I just can't fathom eating a full-fat breakfast, lol.0 -
azulvioleta6 wrote: »
Giving yourself extra calories for a normal amount of walking (10,000 steps) doesn't make a lot of sense.
It depends on what your "normal" was before you started trying to lose weight. If you regularly got 9,000 steps before trying to lose, then yeah - adding calories for getting to 10K isn't going to help you. But if you only got to 3,000 steps...then the difference of 7k steps can definitely add up!0 -
It is skewed by height, but it gives lower numbers to short people and higher numbers to tall people than it should.girlviernes wrote: »Something else I wonder about, is BMI skewed at all by height? For example, I can remember many occasions where I was quite surprised by short people whose BMI was a lot higher than I expected based on their appearance. I also wonder if shorter people in general have a slightly harder go of it since they get the same portions at restaurants, in packaged foods, etc but need fewer calories than taller people.
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girlviernes wrote: »Okay so I gained about an inch in my late 20s, early 30s, I'm wondering if weight gain could have caused actual height gain, and will I shrink with weight loss? I also wonder if my feet will reshape and I'll fit shoes better.
I have noticed that when I got heavier, I started to improve my posture to reduce the rolls and lines when I sit and suck it in/hold my shoulders higher when I stand. Could it just be improved posture?0
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