Dr. Beth Westie
Replies
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I would still personally adhere to no more than 20% of tdee / 25% if obese levels of energy reserves are present.1
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Nony_Mouse wrote: »Kind of perplexed at the statement about deficit being too steep though. In pretty much all Lyle's general dieting recommendations, he builds things around a deficit based on weight/target weight loss per week, with 0.5%, 1% and 1.5% options. A 0.5% per week weight loss target is not aggressive.
While he does give examples for all three rates, he does suggest that cat 2 and cat 3 dieters use the 2 highest rates. For cat 3 and 2 dieters the 0.5% rate is listed as "probably too slow" and "possible" while the higher rates get a "yes" in his chart on rates vs. category. I followed the 1% recommendation which was in line with what he suggested for my weight category and I did find it agressive and not sustainable. I believe he described that rate as "moderate", though I don't seem to have that chart bookmarked.
You certainly can set a lighter deficit, but I tried it as recommended for my size. I'm 175-180 and cat 3.
Oh, I meant to add math.
. For 1% I'd be at a 900ish daily calorie deficit and for 1.5% I'd be at 1350 daily deficit. I'm also 20-25 lbs from the top of the normal weight range for my height (though I probably need to lose more to get the body fat % I want) for what that is worth.
I consulted the chart in the book
Useful for those without it though! Agree that 900 is pretty steep (and 1.5% is 'shoot me now!!'. For me, 1% works out at around 700 cals a day. I was doing slightly higher than that this time last year, but with weekend refeeds (so I was basically following the Cat 1 recommendations on refeeds, but before the book came out, and at just above Cat 1, must be psychic!).
You mentioned sports performance in your first post, depending on what you do, that may be a factor as well.2 -
Nony_Mouse wrote: »Kind of perplexed at the statement about deficit being too steep though. In pretty much all Lyle's general dieting recommendations, he builds things around a deficit based on weight/target weight loss per week, with 0.5%, 1% and 1.5% options. A 0.5% per week weight loss target is not aggressive.
While he does give examples for all three rates, he does suggest that cat 2 and cat 3 dieters use the 2 highest rates. For cat 3 and 2 dieters the 0.5% rate is listed as "probably too slow" and "possible" while the higher rates get a "yes" in his chart on rates vs. category. I followed the 1% recommendation which was in line with what he suggested for my weight category and I did find it agressive and not sustainable. I believe he described that rate as "moderate", though I don't seem to have that chart bookmarked.
You certainly can set a lighter deficit, but I tried it as recommended for my size. I'm 175-180 and cat 3.
I lost most of my weight at less than 1% and I most certainly do not feel that it was slower than it should have been.
mind you I was not following a particular plan and re feeds and diet breaks were generally random in response to other events and not pre planned and structured!
I'll point out that what the book says is that the dieter may feel the rate of loss at 0.5% is too slow - "Certainly a slow rate of loss is often superior for lean Category 1 women...,but the Category 2 and Category 3 female may find that slow rates of fat loss disappointing, compromising adherence".
And yes, regularly scheduled refeeds and diet breaks are an integral part of this. At my current size (Cat 2), if I were aiming for 1% per week I'd be doing a diet break every 8-12 weeks, and a two day refeed every 4 weeks, or one day every 2 weeks.1 -
Doh, meant to edit my previous post to point out in relation to the "too slow" perception that for anyone under 200lb 0.5% per week is less than one pound.
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There's a dude called Lyle. He has written many books. He recently wrote a book about women and dieting.
It is (apparently) pink. It is (apparently) full of spelling errors. It is (apparently) expensive as heck.
He still hasn't been shot by the many women who frequent his web site and facebook pages. Or the guys who do the same.
He happens to be quite knowledgeable and he references research throughout his writing. And yes, he does discuss hormones.
If I had a burning desire to spend money and I was a woman who was concerned with her fat levels... I could do much worse than acquiring a copy of The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain.
That hug you got, it was from me. Woos be damned.
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L1zardQueen wrote: »There's a dude called Lyle. He has written many books. He recently wrote a book about women and dieting.
It is (apparently) pink. It is (apparently) full of spelling errors. It is (apparently) expensive as heck.
He still hasn't been shot by the many women who frequent his web site and facebook pages. Or the guys who do the same.
He happens to be quite knowledgeable and he references research throughout his writing. And yes, he does discuss hormones.
If I had a burning desire to spend money and I was a woman who was concerned with her fat levels... I could do much worse than acquiring a copy of The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain.
That hug you got, it was from me. Woos be damned.
I'm choosing to laugh at the ridiculous uptick in woos on non woo-worthy posts (my total count has more than tripled in the past few weeks). I suspect someone(s) have an agenda...11 -
Nony_Mouse wrote: »L1zardQueen wrote: »There's a dude called Lyle. He has written many books. He recently wrote a book about women and dieting.
It is (apparently) pink. It is (apparently) full of spelling errors. It is (apparently) expensive as heck.
He still hasn't been shot by the many women who frequent his web site and facebook pages. Or the guys who do the same.
He happens to be quite knowledgeable and he references research throughout his writing. And yes, he does discuss hormones.
If I had a burning desire to spend money and I was a woman who was concerned with her fat levels... I could do much worse than acquiring a copy of The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain.
That hug you got, it was from me. Woos be damned.
I'm choosing to laugh at the ridiculous uptick in woos on non woo-worthy posts (my total count has more than tripled in the past few weeks). I suspect someone(s) have an agenda...
I like them.3 -
I would still personally adhere to no more than 20% of tdee / 25% if obese levels of energy reserves are present.
I agree. I think this is more sustainable. And what I will be trying next.
However, to bring this back to hormones, Lyle's guidelines are based on what won't have (too large ) of an impact on hormones. More obese women can support a larger deficit without huge hormonal impact.
Refeeds help with leptin, ghrelin, as well as estrogen/etc. The fat macros help you maintain your cycle and the diet switches between more carb rich and more fat rich during the month to account for different insulin sensitivity as estrogen levels change.
I learned a lot from the book. But I thought it was fair to flag that I had problems with the diet and that it pretty easy to come up with fairly large deficits following the guidelines (depending on your starting weight, I guess). 1350 calories deficit daily is pretty close the calorie levels of his protein sparing modified fast for me.
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L1zardQueen wrote: »That hug you got, it was from me. Woos be damned.
Which is where we go full circle of woo to where this reaction choice is *kittens* compared to a "disagree" button.
Because I can certainly see 6 people saying: "I disagree! You don't need to spend any money in order to lose weight! Are you trying to peddle a book for no reason?".
But my limited brain is failing to understand which part of my statement was off the wall "woo": "If I had a burning desire to spend money and I was a woman who was concerned with her fat levels... I could do much worse than acquiring a copy of The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain"
So a woman who has a burning desire to spend money and is concerned with her fat levels ought to chose which non-woo book in the opinion of my 6 (at the time of writing) friends?6 -
This recent blog looks like pretty sound advice on hormones and eating
https://blog.myfitnesspal.com/4-ways-to-optimize-your-hormonal-health-for-weight-loss/5 -
L1zardQueen wrote: »That hug you got, it was from me. Woos be damned.
Which is where we go full circle of woo to where this reaction choice is *kittens* compared to a "disagree" button.
Because I can certainly see 6 people saying: "I disagree! You don't need to spend any money in order to lose weight! Are you trying to peddle a book for no reason?".
But my limited brain is failing to understand which part of my statement was off the wall "woo": "If I had a burning desire to spend money and I was a woman who was concerned with her fat levels... I could do much worse than acquiring a copy of The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain"
So a woman who has a burning desire to spend money and is concerned with her fat levels ought to chose which non-woo book in the opinion of my 6 (at the time of writing) friends?
The wooers don’t deserve your advice, let them flounder.8 -
A clinical assistant professor of emergency medicine at the University of Tennessee? Oh yea. Did you actually read the blog with a critical eye?This recent blog looks like pretty sound advice on hormones and eating
https://blog.myfitnesspal.com/4-ways-to-optimize-your-hormonal-health-for-weight-loss/9 -
L1zardQueen wrote: »
A clinical assistant professor of emergency medicine at the University of Tennessee? Oh yea. Did you actually read the blog with a critical eye?This recent blog looks like pretty sound advice on hormones and eating
https://blog.myfitnesspal.com/4-ways-to-optimize-your-hormonal-health-for-weight-loss/
Clickbait.6 -
This recent blog looks like pretty sound advice on hormones and eating
https://blog.myfitnesspal.com/4-ways-to-optimize-your-hormonal-health-for-weight-loss/
While I often agree with your observations, regretfully, I find myself disagreeing with your assessment of the soundness of the advice given in the referenced article.7 -
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I have an agenda.Nony_Mouse wrote: »I suspect someone(s) have an agenda...
1) Woo every post
2) ????
3) PROFIT!
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I mean, they play a role in major bodily functions so I hope so.7 -
janejellyroll wrote: »
I mean, they play in role in major bodily functions so I hope so.
Right? That whole puberty/fertility/menopause cycle must come as such a surprise to some people!7 -
janejellyroll wrote: »
I mean, they play in role in major bodily functions so I hope so.
Right? That whole puberty/fertility/menopause cycle must come as such a surprise to some people!
Wh... wha...what???????
But... I... how come no one told me????6 -
Chiropractor...that explains it all.6
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janejellyroll wrote: »
I mean, they play a role in major bodily functions so I hope so.
What I particularly like is how she starts selling her book right in the first 30 seconds, and giggles a lot. But the really complicated line graph behind her threw me off, so I decided not to watch the rest.
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fastening my woo seat belt, here... I have not read Lyle's pink book or know who Dr. Beth is, BUT...
I do eat at a slight surplus closely following ovulation and at a slight deficit once menstruation starts. Been doing this the better part of 2018. Ovulation is pretty noticeable to me, and so is the testosterone increase following follicule rupture/progesterone spike. (Progesterone is a precursor hormone to testosterone in women, no idea about men.) Testosterone feels great! Huge sense of well being, feel strong, etc. I progress my lifts during this week. Eating at a slight deficit once est & prog drop (triggering menses) averages to maintenance for the month.
I go only 100 kcal in either direction, so I've had to track more carefully than I normally would while maintaining. I also quit banking weekend calories when I started this, and that was the hardest part. I consequently eat more during the week (when I lift/recover) and less on weekends (when I drink adult beverages). I quickly dropped 2 pounds of water when I quit banking, and the drop persisted. Don't have an explanation for that. Have no idea if the calorie shifting really helps my lifts, but I hope it does. That's the woo part; hope is not a strategy. The caloric variety is nice, anyway. I have long flirted with the idea of a bulk, but I don't know enough to commit to it.3 -
I heard an osteopath once saying that nutritionist and doctors don't know anything about nutrition.
BTW I hope I ahve my hormones, as I am still 34, don't have kids and I would like to keep ovulating for a while, plus having my thyroid still working..yes I think I have some hormones. Wonder what Dr Beth would think!1 -
janejellyroll wrote: »
I mean, they play a role in major bodily functions so I hope so.
What I particularly like is how she starts selling her book right in the first 30 seconds, and giggles a lot. But the really complicated line graph behind her threw me off, so I decided not to watch the rest.
I made it to 43 seconds where the comparison of women's 7 bodies in her lifetime to men only having 2 bodies in their lifetime.4 -
nutmegoreo wrote: »janejellyroll wrote: »
I mean, they play a role in major bodily functions so I hope so.
What I particularly like is how she starts selling her book right in the first 30 seconds, and giggles a lot. But the really complicated line graph behind her threw me off, so I decided not to watch the rest.
I made it to 43 seconds where the comparison of women's 7 bodies in her lifetime to men only having 2 bodies in their lifetime.
That's . . . really something.6 -
L1zardQueen wrote: »That hug you got, it was from me. Woos be damned.
Which is where we go full circle of woo to where this reaction choice is *kittens* compared to a "disagree" button.
Because I can certainly see 6 people saying: "I disagree! You don't need to spend any money in order to lose weight! Are you trying to peddle a book for no reason?".
But my limited brain is failing to understand which part of my statement was off the wall "woo": "If I had a burning desire to spend money and I was a woman who was concerned with her fat levels... I could do much worse than acquiring a copy of The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain"
So a woman who has a burning desire to spend money and is concerned with her fat levels ought to chose which non-woo book in the opinion of my 6 (at the time of writing) friends?
I have seen again and again posters apologizing for using the Woo button incorrectly - they think it means Woo Hoo!, a good thing. It's so prevalent that the Woo button is useless.
Not to mention that this reaction button was launched with both meanings >.<3 -
nutmegoreo wrote: »janejellyroll wrote: »
I mean, they play a role in major bodily functions so I hope so.
What I particularly like is how she starts selling her book right in the first 30 seconds, and giggles a lot. But the really complicated line graph behind her threw me off, so I decided not to watch the rest.
I made it to 43 seconds where the comparison of women's 7 bodies in her lifetime to men only having 2 bodies in their lifetime.
And here I thought I was still living in the same old one I was born with! Is that like a cat having 9 lives? When you reach your 7th body you're out?3 -
nutmegoreo wrote: »janejellyroll wrote: »
I mean, they play a role in major bodily functions so I hope so.
What I particularly like is how she starts selling her book right in the first 30 seconds, and giggles a lot. But the really complicated line graph behind her threw me off, so I decided not to watch the rest.
I made it to 43 seconds where the comparison of women's 7 bodies in her lifetime to men only having 2 bodies in their lifetime.
And here I thought I was still living in the same old one I was born with! Is that like a cat having 9 lives? When you reach your 7th body you're out?
Maybe we shed them like a snake, but in our sleep so we don't realize it.4 -
nutmegoreo wrote: »janejellyroll wrote: »
I mean, they play a role in major bodily functions so I hope so.
What I particularly like is how she starts selling her book right in the first 30 seconds, and giggles a lot. But the really complicated line graph behind her threw me off, so I decided not to watch the rest.
I made it to 43 seconds where the comparison of women's 7 bodies in her lifetime to men only having 2 bodies in their lifetime.
And here I thought I was still living in the same old one I was born with! Is that like a cat having 9 lives? When you reach your 7th body you're out?
Maybe we shed them like a snake, but in our sleep so we don't realize it.
I did have a really bad sunburn that one time.3
https://www.youtube.com/watch?v=saH1ZeOaenw
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