Of refeeds and diet breaks
Replies
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livingleanlivingclean wrote: »livingleanlivingclean wrote: »livingleanlivingclean wrote: »thanks @psuLemon - i'll have a listen. I did respond very well to reverse dieting when I did it post comp a couple of years ago. I also have nothing against long "diet breaks" - what I do have issues with is gaining weight/fat past a certain point. I tried that, and maintained a higher weight, in a hope that it would help my health issues, but it didn't seem to make a bit of difference. I would love to be able to maintain close to my current physique (nowhere near comp condition) but increase my calories slowly and be able to eat more food!
@Livingleanlivingclean What is your fat intake like? Have you been getting around 0.4 grams per pound of weight?
Any idea what your current body fat % is? What body fat % would you say is where you get uncomfortable with yourself?
I haven't eaten less than 50g fat for a long time, 60g being normal most recently. (so about 0.45g/lb currently)
I'm 136lbs and 5ft5 - id guesstimate my body fat to be high teens at the moment. Before I started to lose weight properly, my highest weight was 176lbs. I got down to about 121lbs at my lowest. I've been up and down, with a lot of time spent around 150/155. I couldn't say what my bf% was then, but in terms of clothes sizes, I wear Australian 8/10 now, and when I'm uncomfortable I'm wearing 12/14s.
The level of fat you are eating shouldn't be low enough to be causing issues. Hopefully the lab work results will be helpful.
Your body fat % might be something to think about and discuss with your doctor. I can not find the article but I remember reading that the body fat % that causes issues with women is variable - and pretty individual. I personally find that dipping below 20% is when I start to have some issues.
I would accept being bigger/fatter if issues resolved at that point - I persisted in being bigger for months at a time in the hope that something would change, but it didn't!
I'm hoping something comes of the most recent tests too... Fingers crossed!
Going to put a few more carbs in to my diet this week and see how I go.
I have heard stories from a few of the bigger names in body building and several of them noted that their clients that had issues ended up having to take a year off to fix their issues. So it's possible with you didn't get it long enough to see the progress.0 -
livingleanlivingclean wrote: »livingleanlivingclean wrote: »livingleanlivingclean wrote: »livingleanlivingclean wrote: »livingleanlivingclean wrote: »thanks @psuLemon - i'll have a listen. I did respond very well to reverse dieting when I did it post comp a couple of years ago. I also have nothing against long "diet breaks" - what I do have issues with is gaining weight/fat past a certain point. I tried that, and maintained a higher weight, in a hope that it would help my health issues, but it didn't seem to make a bit of difference. I would love to be able to maintain close to my current physique (nowhere near comp condition) but increase my calories slowly and be able to eat more food!
@Livingleanlivingclean What is your fat intake like? Have you been getting around 0.4 grams per pound of weight?
Any idea what your current body fat % is? What body fat % would you say is where you get uncomfortable with yourself?
I haven't eaten less than 50g fat for a long time, 60g being normal most recently. (so about 0.45g/lb currently)
I'm 136lbs and 5ft5 - id guesstimate my body fat to be high teens at the moment. Before I started to lose weight properly, my highest weight was 176lbs. I got down to about 121lbs at my lowest. I've been up and down, with a lot of time spent around 150/155. I couldn't say what my bf% was then, but in terms of clothes sizes, I wear Australian 8/10 now, and when I'm uncomfortable I'm wearing 12/14s.
The level of fat you are eating shouldn't be low enough to be causing issues. Hopefully the lab work results will be helpful.
Your body fat % might be something to think about and discuss with your doctor. I can not find the article but I remember reading that the body fat % that causes issues with women is variable - and pretty individual. I personally find that dipping below 20% is when I start to have some issues.
I would accept being bigger/fatter if issues resolved at that point - I persisted in being bigger for months at a time in the hope that something would change, but it didn't!
I'm hoping something comes of the most recent tests too... Fingers crossed!
Going to put a few more carbs in to my diet this week and see how I go.
I'm gonna put this out here even though it may be a completely dumb idea...
Firstly, if that's you in your profile, wow, you look i n c r e d i b l e... I don't know your history but it seems that your issues are to do with hunger and too low cals and having difficulty maintaining the weight you need/want?
From what I've read, you've done all you can on the diet front trying to correct the issues and I do hope that something clicks and works for you.
That aside, have you thought of changing up your training routine? I am aware that exercise can either curb or intensify hunger, depending on intensity and duration. Supposedly, more intense, less hungry?? However, I think I read somewhere (in one of Lyle's books??) that doing moderate cardio (going for a brisk walk, doing a hike, blah...) can be a hunger suppressor.
I wonder if you can try doing something like this? (or if you've ever tried it??)
It certainly works for me - I can eat breakfast, go for a nice hike (not too intense) and don't feel hungry through the day till the night. You can get the additional benefit of more calories to play with for the rest of the week then.
Just a suggestion...
If only my issue was being hungry! I'm a great dieter, and I can maintain easily when that's my goal. My weight gain in the past few years has been purposeful, to try and reverse hormonal issues.
I generally cope well with hunger, and usually follow an IF type schedule. It's only the past couple of weeks since increasing cals that I've noticed the intense hunger I mentioned in one of my posts. I don't have an issue feeling hungry, I think it's normal and natural. Feeling hungry to the point of queasy isn't pleasant though!
I don't think exercise makes me hungry... Besides the fact that most of the time I'm training in the evening and dinner is afterwards, and my previous meal was about 5 hours prior! I don't have the luxury of being able to go for a hike after breakfast.
Yeah, I certainly wouldn’t think committing to a diet is a problem. Though it might be the prolonged adherence to one (whether prepping or in general) that triggered a response, or lack of one. But until something definitive has been established, I don’t wanna speculate or play online doctor lol.
It may or may not be related, but is your sleep disturbed at all? Or are you taking any new supps or meds that might be considered a confounder?
I don't take anything currently - I have gone through long stages of feeling like a rattling pill box I was taking so many supplements (mostly for reproductive hormone health, libido, better thyroid function, adrenal support/cortisol etc), again, to no avail. I stopped taking everything months ago because it seemed like a waste. I figure I'll start a fresh with the new Dr and results will be more measurable.
My sleep is fine - I could get more, but I generally sleep through soundly and wake up ok. I used to take magnesium supplements but they got ditched with everything else.
I have a couple of "speculators" who have suggested severe zinc and b6 deficiency, possibly something called pyroluria. This seems to be a bit of a "woo" condition, and it's difficult to get tested for where I am. The zinc and b vit levels were included in my blood tests though.
Do you ever take any time off from lifting? I am not talking about a deload, more like taking two weeks to sit around on the couch. Being chronically under-recovered can do a number on your hormones as well.1 -
Out of personal curiosity, I have decided to try and do this (hopefully, logging won't be too daunting on me). I decided to go on a moderate deficit (M, T, R, F) and refeed (W, S, U); I maintain at 3k so below is my set up for caloiries/macros.
M, T, R, F - 2300 calories
P - 175g
F - 65g
C - 254g
W, S, U - 2800 calories (buffer for miscounting and finishing my sons foods (he is 2)).
P - 175g
F - 78g
C - 350g
I decided to add calories on Wednesday because I tend to get hungry quickly when dieting. Based on the video, it seems by day three is what most of the hormone derugalation occurs. And while I recognize you need 2 full days, I am doing the 1 day mid week for compliance reasons.5 -
Out of personal curiosity, I have decided to try and do this (hopefully, logging won't be too daunting on me). I decided to go on a moderate deficit (M, T, R, F) and refeed (W, S, U); I maintain at 3k so below is my set up for caloiries/macros.
M, T, R, F - 2300 calories
P - 175g
F - 65g
C - 254g
W, S, U - 2800 calories (buffer for miscounting and finishing my sons foods (he is 2)).
P - 175g
F - 78g
C - 350g
I decided to add calories on Wednesday because I tend to get hungry quickly when dieting. Based on the video, it seems by day three is what most of the hormone derugalation occurs. And while I recognize you need 2 full days, I am doing the 1 day mid week for compliance reasons.
Just eat the same thing every day, makes logging a breeze!
I'm one of those who tracking just doesn't bother. But then, I've been doing it, on and off, since I was 16, so it's kind of second nature at this point.
Another refeed over for me, back to deficit I go...5 -
Out of personal curiosity, I have decided to try and do this (hopefully, logging won't be too daunting on me). I decided to go on a moderate deficit (M, T, R, F) and refeed (W, S, U); I maintain at 3k so below is my set up for caloiries/macros.
M, T, R, F - 2300 calories
P - 175g
F - 65g
C - 254g
W, S, U - 2800 calories (buffer for miscounting and finishing my sons foods (he is 2)).
P - 175g
F - 78g
C - 350g
I decided to add calories on Wednesday because I tend to get hungry quickly when dieting. Based on the video, it seems by day three is what most of the hormone derugalation occurs. And while I recognize you need 2 full days, I am doing the 1 day mid week for compliance reasons.
That’s a pretty damn solid schedule actually. I like the sandwiched free day in the middle.
My usual undulating cut pattern is deficit MWF (due to lack of postworkout food availability from training clients), just under maintenance TR, freedom refeed spike S, calorie adjustment U (fine tuning for deficit/surplus). Bulking pattern follows the same schedule, except TR is a little over maintenance.
Basically as long as there’s a net deficit/surplus/balance (dependent on goal) on average, however you want to set up your pattern as it pertains to sanity/adherence/hormone regulation, it will work.3 -
I just thought I'd come back with an update. I just completed my 14 day diet break and feel great. Thanks again Nony for your help getting started, and for prodding me repeatedly to check my data and do the math to find my TDEE. Having that number helped me relax through the process.
It's encouraging to know that maintenance is not as difficult as I imagined it would be. If anything, it was difficult to eat enough to reach my calorie and carb goal. I'm sure as I lose fat, my TDEE will be lower, and I won't have so many calories to eat, but still the diet break experience helped boost my confidence. I needed that, as someone who has never purposefully tracked calories to maintain a weight loss. (ashamed to say, but true)
I'm happy that my weight dipped back down to my starting weight of two weeks ago. After 5 days I was up 1.4 pounds, but on Day 14 of the Diet Break, I weigh exactly what I weighed on Day One. Yay! I feel like the universe rewarded me.
Now for the real test. As I return to a daily deficit of 400 calories, we'll see if the diet break did anything to restore my metabolism.
I'm going to consider your advice Nony, to do another break after 6 weeks instead of 12.
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CynthiasChoice wrote: »I just thought I'd come back with an update. I just completed my 14 day diet break and feel great. Thanks again Nony for your help getting started, and for prodding me repeatedly to check my data and do the math to find my TDEE. Having that number helped me relax through the process.
It's encouraging to know that maintenance is not as difficult as I imagined it would be. If anything, it was difficult to eat enough to reach my calorie and carb goal. I'm sure as I lose fat, my TDEE will be lower, and I won't have so many calories to eat, but still the diet break experience helped boost my confidence. I needed that, as someone who has never purposefully tracked calories to maintain a weight loss. (ashamed to say, but true)
I'm happy that my weight dipped back down to my starting weight of two weeks ago. After 5 days I was up 1.4 pounds, but on Day 14 of the Diet Break, I weigh exactly what I weighed on Day One. Yay! I feel like the universe rewarded me.
Now for the real test. As I return to a daily deficit of 400 calories, we'll see if the diet break did anything to restore my metabolism.
I'm going to consider your advice Nony, to do another break after 6 weeks instead of 12.
Thanks for updating Cynthia I think it's really important that people reading this thread see that people are doing the diet break, feeling good, and not gaining 10 lbs in the process . I have to say I'm really impressed with how well you embraced this. You had some concerns up front, but you took our word for it and gave it a go. I knew going in that you ate lower carb, and not once did you go 'argh, but I can't possibly eat over 100 grams of carbohydrates!'. You just said 'this is what I need to do', and you did it
(ETA: I hope that doesn't sound patronising, it's not meant to be!)
I think bringing the diet break in again a bit sooner is a good plan. Think of it as preventative care. You could even push it out to 8 weeks and have it conveniently coincide with Christmas/New Year.6 -
O my gosh, I love that! Diet break at Christmas/New Year. Awesome!! Thanks for pointing that out to me.4
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This thread is awesome.
Although I can't seem to find/recall what @livingleanlivingclean is having a problem with. It's a mystery wrapped in a mystery.2 -
This thread is awesome.
Although I can't seem to find/recall what @livingleanlivingclean is having a problem with. It's a mystery wrapped in a mystery.
Whacked out endocrine system, basically.2 -
This thread is awesome.
Although I can't seem to find/recall what @livingleanlivingclean is having a problem with. It's a mystery wrapped in a mystery.
Haha - pick any symptom of thyroid/hormonal/cortisol/adrenal issues and I've probably got it. To me, it's like all the body systems involved have decided not to talk to each other, and I don't know which one to work on to start them being friends and working together again..
A few months ago I went to an info night by some naturopaths involved with one of the supplement companies I used to use (that many people have had lots of success and improvements with) - I literally broke down in tears as they spoke, just out of frustration, due to all the issues they brought up applying to me, and having done all of the things they recommended doing to alleviate them with no apparent changes.
I have no doubt that it's related to training, and diet... I just haven't been able to determine which factor is affecting me, or what I need to do to make my body flick the switch on that has somehow been switched off.1 -
CynthiasChoice wrote: »O my gosh, I love that! Diet break at Christmas/New Year. Awesome!! Thanks for pointing that out to me.
My next diet break falls mid to end of November, then three weeks at deficit before Christmas. I could be at goal by then, but I'm not counting on it. I'll shift refeed to cover xmas day, needless to say it will not be by the book lower fat, and will possibly be an overfeed once alcohol is accounted for!3 -
CynthiasChoice wrote: »I just thought I'd come back with an update. I just completed my 14 day diet break and feel great. Thanks again Nony for your help getting started, and for prodding me repeatedly to check my data and do the math to find my TDEE. Having that number helped me relax through the process.
It's encouraging to know that maintenance is not as difficult as I imagined it would be. If anything, it was difficult to eat enough to reach my calorie and carb goal. I'm sure as I lose fat, my TDEE will be lower, and I won't have so many calories to eat, but still the diet break experience helped boost my confidence. I needed that, as someone who has never purposefully tracked calories to maintain a weight loss. (ashamed to say, but true)
I'm happy that my weight dipped back down to my starting weight of two weeks ago. After 5 days I was up 1.4 pounds, but on Day 14 of the Diet Break, I weigh exactly what I weighed on Day One. Yay! I feel like the universe rewarded me.
Now for the real test. As I return to a daily deficit of 400 calories, we'll see if the diet break did anything to restore my metabolism.
I'm going to consider your advice Nony, to do another break after 6 weeks instead of 12.
I've also done 2 weeks eating at maintenance - I don't think I should be trying to lose more weight though, so not going to stop; I've actually decided to go the other way and have bumped up carbs a bit more.
My weight has also stayed consistent - I think there may be a little recomp going on as some parts of me seem to be a bit leaner, although this could just be the increase in carbs pushing the muscles out. We started Ph3 at the same time, and I've had plenty of energy to do that.
I planned my days to include one high day (lower fat and increased carbs) to balance out two low(er) days. Agreeing on the difficulty of getting so many carbs in with lower fat - next week I think I'm going to have to bust out the cereal and sandwiches! (or more crumpets)
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livingleanlivingclean wrote: »CynthiasChoice wrote: »I just thought I'd come back with an update. I just completed my 14 day diet break and feel great. Thanks again Nony for your help getting started, and for prodding me repeatedly to check my data and do the math to find my TDEE. Having that number helped me relax through the process.
It's encouraging to know that maintenance is not as difficult as I imagined it would be. If anything, it was difficult to eat enough to reach my calorie and carb goal. I'm sure as I lose fat, my TDEE will be lower, and I won't have so many calories to eat, but still the diet break experience helped boost my confidence. I needed that, as someone who has never purposefully tracked calories to maintain a weight loss. (ashamed to say, but true)
I'm happy that my weight dipped back down to my starting weight of two weeks ago. After 5 days I was up 1.4 pounds, but on Day 14 of the Diet Break, I weigh exactly what I weighed on Day One. Yay! I feel like the universe rewarded me.
Now for the real test. As I return to a daily deficit of 400 calories, we'll see if the diet break did anything to restore my metabolism.
I'm going to consider your advice Nony, to do another break after 6 weeks instead of 12.
I've also done 2 weeks eating at maintenance - I don't think I should be trying to lose more weight though, so not going to stop; I've actually decided to go the other way and have bumped up carbs a bit more.
My weight has also stayed consistent - I think there may be a little recomp going on as some parts of me seem to be a bit leaner, although this could just be the increase in carbs pushing the muscles out. We started Ph3 at the same time, and I've had plenty of energy to do that.
I planned my days to include one high day (lower fat and increased carbs) to balance out two low(er) days. Agreeing on the difficulty of getting so many carbs in with lower fat - next week I think I'm going to have to bust out the cereal and sandwiches! (or more crumpets)
Mmmm, crumpets...I miss crumpets
(wheat is one of my eczema triggers).
I think more carbs and staying at maintenance is the way to go for you at this point, at least until you get some answers. From my meagre understanding, it can take a really long time for things to come back online once they get out of whack (one of Lyle's podcasts mentioned a woman who took 10 months to get her period back after losing it with comp prep). I think I remember which one, will check and post the link if I find it.1 -
Can't find it sorry. I really need to start taking notes when I listen to these so I know where to find stuff again! It may even be in the refeeds one. I don't think he gave any insights into correcting it though, other than time. From memory it was in the context of upping cals post comp, one woman went straight to maintenance cals and was fine, the other reverse dieted, lost her cycle, and took months and months for it to come back. That's probably horribly depressing for you to hear sorry 1
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Nony_Mouse wrote: »Can't find it sorry. I really need to start taking notes when I listen to these so I know where to find stuff again! It may even be in the refeeds one. I don't think he gave any insights into correcting it though, other than time. From memory it was in the context of upping cals post comp, one woman went straight to maintenance cals and was fine, the other reverse dieted, lost her cycle, and took months and months for it to come back. That's probably horribly depressing for you to hear sorry
He did mention that scenario in the reefed one - after my last comp (end of 2014) I reversed by going straight up to maintenance then increasing further from there. Still Nada.
It's funny, I don't find it depressing - I've just come to the conclusion that it's something more complex than most cases, and whatever I've done has compounded and just royally stuffed me up. I know I've tried most of the normal fixes, and given them a pretty good go. I'm hoping this new Dr can pinpoint something!
It has taken me a while, but I have dieted down slowly over the past year to a physique I'm happy to maintain. I don't know if that was a good thing physically or not, but I figured I'd rather be happy with myself and have issues, than be unhappy with myself and still have issues. I did it slow so I didn't have to cut calories ridiculously low, or do piles of cardio.2 -
So after 3 days of logging (with 2 being refeeds), I am actually down a lb today (go figure, ha). And after 400g of carbs, I fricken killed my workout last night.14
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Nice. This is week one for me seeing if the 5 deficit/2 refeed way will work for me. 2pm day one, so far so good!0
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Argh. Up three pounds this morning (sodium? beer from yesterday?). This is normal, right?0
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Nony_Mouse wrote: »livingleanlivingclean wrote: »CynthiasChoice wrote: »I just thought I'd come back with an update. I just completed my 14 day diet break and feel great. Thanks again Nony for your help getting started, and for prodding me repeatedly to check my data and do the math to find my TDEE. Having that number helped me relax through the process.
It's encouraging to know that maintenance is not as difficult as I imagined it would be. If anything, it was difficult to eat enough to reach my calorie and carb goal. I'm sure as I lose fat, my TDEE will be lower, and I won't have so many calories to eat, but still the diet break experience helped boost my confidence. I needed that, as someone who has never purposefully tracked calories to maintain a weight loss. (ashamed to say, but true)
I'm happy that my weight dipped back down to my starting weight of two weeks ago. After 5 days I was up 1.4 pounds, but on Day 14 of the Diet Break, I weigh exactly what I weighed on Day One. Yay! I feel like the universe rewarded me.
Now for the real test. As I return to a daily deficit of 400 calories, we'll see if the diet break did anything to restore my metabolism.
I'm going to consider your advice Nony, to do another break after 6 weeks instead of 12.
I've also done 2 weeks eating at maintenance - I don't think I should be trying to lose more weight though, so not going to stop; I've actually decided to go the other way and have bumped up carbs a bit more.
My weight has also stayed consistent - I think there may be a little recomp going on as some parts of me seem to be a bit leaner, although this could just be the increase in carbs pushing the muscles out. We started Ph3 at the same time, and I've had plenty of energy to do that.
I planned my days to include one high day (lower fat and increased carbs) to balance out two low(er) days. Agreeing on the difficulty of getting so many carbs in with lower fat - next week I think I'm going to have to bust out the cereal and sandwiches! (or more crumpets)
Mmmm, crumpets...I miss crumpets (wheat is one of my eczema triggers).
I think more carbs and staying at maintenance is the way to go for you at this point, at least until you get some answers. From my meagre understanding, it can take a really long time for things to come back online once they get out of whack (one of Lyle's podcasts mentioned a woman who took 10 months to get her period back after losing it with comp prep). I think I remember which one, will check and post the link if I find it.
they do gluten free crumpets in some supermarkets. i don't know if they have the proper crumpet-y texture though?0 -
TavistockToad wrote: »Nony_Mouse wrote: »livingleanlivingclean wrote: »CynthiasChoice wrote: »I just thought I'd come back with an update. I just completed my 14 day diet break and feel great. Thanks again Nony for your help getting started, and for prodding me repeatedly to check my data and do the math to find my TDEE. Having that number helped me relax through the process.
It's encouraging to know that maintenance is not as difficult as I imagined it would be. If anything, it was difficult to eat enough to reach my calorie and carb goal. I'm sure as I lose fat, my TDEE will be lower, and I won't have so many calories to eat, but still the diet break experience helped boost my confidence. I needed that, as someone who has never purposefully tracked calories to maintain a weight loss. (ashamed to say, but true)
I'm happy that my weight dipped back down to my starting weight of two weeks ago. After 5 days I was up 1.4 pounds, but on Day 14 of the Diet Break, I weigh exactly what I weighed on Day One. Yay! I feel like the universe rewarded me.
Now for the real test. As I return to a daily deficit of 400 calories, we'll see if the diet break did anything to restore my metabolism.
I'm going to consider your advice Nony, to do another break after 6 weeks instead of 12.
I've also done 2 weeks eating at maintenance - I don't think I should be trying to lose more weight though, so not going to stop; I've actually decided to go the other way and have bumped up carbs a bit more.
My weight has also stayed consistent - I think there may be a little recomp going on as some parts of me seem to be a bit leaner, although this could just be the increase in carbs pushing the muscles out. We started Ph3 at the same time, and I've had plenty of energy to do that.
I planned my days to include one high day (lower fat and increased carbs) to balance out two low(er) days. Agreeing on the difficulty of getting so many carbs in with lower fat - next week I think I'm going to have to bust out the cereal and sandwiches! (or more crumpets)
Mmmm, crumpets...I miss crumpets (wheat is one of my eczema triggers).
I think more carbs and staying at maintenance is the way to go for you at this point, at least until you get some answers. From my meagre understanding, it can take a really long time for things to come back online once they get out of whack (one of Lyle's podcasts mentioned a woman who took 10 months to get her period back after losing it with comp prep). I think I remember which one, will check and post the link if I find it.
they do gluten free crumpets in some supermarkets. i don't know if they have the proper crumpet-y texture though?
I've seen some... They look like hockey pucks. 0 -
collectingblues wrote: »Argh. Up three pounds this morning (sodium? beer from yesterday?). This is normal, right?
Totally, 3lbs overnight is rarely anything but natural fluctuation. Heck I've been trending 2lbs up for well over a week!0 -
collectingblues wrote: »Argh. Up three pounds this morning (sodium? beer from yesterday?). This is normal, right?
Totally normal. In the immortal words of Douglas Adams, DON'T PANIC!!TavistockToad wrote: »they do gluten free crumpets in some supermarkets. i don't know if they have the proper crumpet-y texture though?
I tend to assume any gluten-free versions of bready things are going to suck.3 -
collectingblues wrote: »Argh. Up three pounds this morning (sodium? beer from yesterday?). This is normal, right?
Completely normal. Some people are able to flush out water retention after a day, while others may take longer. I'm in the latter group where it takes me ~3-4 days to completely deplete whatever I gained from weekend refeeds. After a while you get used to seeing such large fluctuations. To date, my largest weekend fluctuation was about 9 lbs. It was also my birthday weekend so restraint was completely gone lol. A couple weeks later and I was back to normal and trending back down to pre-birthday levels of leanness. Look at everything in the long term, not the immediate. It helps overcome sudden freakouts or anxiety if you take a broader perspective.4 -
Yeah, I'm back down to where I was mid last week before PMS bloat after one day back at deficit. My patented Chuck T sneaker test tells me I'm still retaining fluid, but whether it's still hormonal or refeed is anyone's guess, and really not important.4
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Nony_Mouse wrote: »Can't find it sorry. I really need to start taking notes when I listen to these so I know where to find stuff again! It may even be in the refeeds one. I don't think he gave any insights into correcting it though, other than time. From memory it was in the context of upping cals post comp, one woman went straight to maintenance cals and was fine, the other reverse dieted, lost her cycle, and took months and months for it to come back. That's probably horribly depressing for you to hear sorry
I believe he said it was because of unfavorable "metabolic memory".
It's from the podcast Avoiding Fat Regain (9 May).
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My 3 days refeed went well.
Lost on Day 1 and Day 2. I'm pretty sure I'm underestimating my TDEE so I'll need to adjust.
Day 3 was the first day of TOM (sorry, TMI) and I gained even though diet was on point. May also be due to sodium (ate out).
I'm going to do a 11/3 as it's difficult doing a lower deficit than 1800.
Question:
Can anyone tell me whether it matters where fat vs saturated fat numbers are concerned?
I've always tried meeting RDI% for both but wondered whether I should keep saturated fat lower.0 -
My 3 days refeed went well.
Lost on Day 1 and Day 2. I'm pretty sure I'm underestimating my TDEE so I'll need to adjust.
Day 3 was the first day of TOM (sorry, TMI) and I gained even though diet was on point. May also be due to sodium (ate out).
I'm going to do a 11/3 as it's difficult doing a lower deficit than 1800.
Question:
Can anyone tell me whether it matters where fat vs saturated fat numbers are concerned?
I've always tried meeting RDI% for both but wondered whether I should keep saturated fat lower.
As far as I know, the recommendations for saturated fat are limits, not goals.1 -
My sat fat is always way over, because most of my protein intake comes from dairy. I should really start eating tempeh again...2
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My 3 days refeed went well.
Lost on Day 1 and Day 2. I'm pretty sure I'm underestimating my TDEE so I'll need to adjust.
Day 3 was the first day of TOM (sorry, TMI) and I gained even though diet was on point. May also be due to sodium (ate out).
I'm going to do a 11/3 as it's difficult doing a lower deficit than 1800.
Question:
Can anyone tell me whether it matters where fat vs saturated fat numbers are concerned?
I've always tried meeting RDI% for both but wondered whether I should keep saturated fat lower.
"Fat" would be the sum of all sources of dietary fat (saturated, mono, and poly unsaturated) in the meal. From naturally occurring sources, they're not going to be detrimental in any meaningful way, especially if you're on a moderated (intentionally tracked) diet with adequate activity to cycle substrates.
Depending on your goal/concern, you could look at the composition of fatty acids in a few different ways:
Randle Cycle - Glucose reuptake in response to substrate hierarchy:
http://ajpendo.physiology.org/content/297/3/E578.full
Insulin sensitivity relative to dietary fatty acid composition:
http://www.nejm.org/doi/full/10.1056/NEJM199301283280404#t=article
Saturated fat vs trans fat comparison for all cause mortality:
http://www.bmj.com/content/351/bmj.h3978/
Basically, if you're not following a hyper-palatable, obesogenic type of diet (AKA standard Western diet), you're okay. The only type of fatty acid that should really be a concern is getting enough omega-3 + EPA/DHA, since that's practically the essential fatty acid that everyone should have optimally.
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