Nutrients and Macros Question

vim_n_vigor

Especially this time of year living in Northern Michigan - I take Vitamin D3 supplements (5000IU, 5 days a week). I have noticed when I take this that I have more energy and my weight seems to be more stable throughout the month and drops in a more stable pattern than when I don't take it.

I just started drinking a protein shake most days last week. I have also been working to get more overall protein in my diet (not paying attention really to other macros right now). It seems like the extra protein may be contributing to my weight loss too. (I am averaging around 90 grams of protein this week)

I have also been over on my calories consistently for over a week, and seeing a drop. ( My intake is set at 1470, and I am probably averaging around 1800-1900 over the past week)

So, the questions are - can Vitamin D3 really contribute to the weight loss? Could it be possible that the higher protein intake without watching the other macros is somehow helping me lose? Could my calculations for my intake be off too? I calculated based on 5'4'' 212lb female, light activity level. I sit at a desk all day, but do have two young children at home so I am not just sitting once I get home. I have had a respiratory infection the past few weeks, and have asthma, so I haven't exercised. Normally, I exercise in my home 4-5 days a week. (Being sick did not in any way affect my ability to take in calories, so I don't anticipate any loss was a result of being sick)

cclark1203

The higher protein intake could be responsible for your weight loss. Your muscles need it to work at their best. If it's working, keep doing it!!! I just upped my protein intake day before Thanksgiving and I lost 2.6 lbs in a week. I have been struggling for a year to lose and would go down, then up, then down, then up on the same lbs. I work out alot for me (probably not for someone else), I lift weights 2x's a week with a trainer, I box at least 1x a week in a boxing class with a boxing trainer (we take turns for 2 minutes each boxing with him) and I do cardio at least 4x's a week and walk and still the weight wasn't coming off. Then I upped the protein. Good luck with it.

stroutman81

The most obvious is likely the protein. I like your approach. It's actually the one I take. Set protein high (yours isn't really high, I prefer at least 1 gram per pound of goal body weight) and let everything else fall into place. Within sensible limits of course. Protein tends to self regulate everything else. It's very satiating. In fact, it's likely the reason "low carb" diets work so well*. Carbs go down, protein goes up, people are more full, so they eat less. Not to mention that out of all the nutrients, protein has the highest thermic effect. Which simply means protein requires the most energy to breakdown and utilize.

*low carb dieting can work well for other people for reasons beyond protein intake, but it likely always plays a significant role.

Your calorie intake is reasonable give your weight. I tend to start most people your weight around 8-10 calories per pound and then adjust as needed based on what's actually happening over time.

4theking

To add to what Stroutman81 said, as you raise protein and lower carbs, your blood sugar levels will drop and will stabilize. Lower blood sugar levels will produce an increase of growth hormone. Growth hormone is a powerful fat burner and will aid in fat loss. Also, your body will release more glucagon, Glucagon is an antagonist to the fat storage hormone insulin. So its really a win, win, win.

vim_n_vigor

The most obvious is likely the protein. I like your approach. It's actually the one I take. Set protein high (yours isn't really high, I prefer at least 1 gram per pound of goal body weight) and let everything else fall into place. Within sensible limits of course. Protein tends to self regulate everything else. It's very satiating. In fact, it's likely the reason "low carb" diets work so well*. Carbs go down, protein goes up, people are more full, so they eat less. Not to mention that out of all the nutrients, protein has the highest thermic effect. Which simply means protein requires the most energy to breakdown and utilize.

*low carb dieting can work well for other people for reasons beyond protein intake, but it likely always plays a significant role.

Your calorie intake is reasonable give your weight. I tend to start most people your weight around 8-10 calories per pound and then adjust as needed based on what's actually happening over time.

With those 8-10 calories per pound - would I still eat exercise calories outside of that, or does that include them? I think when I calculated for my calories (don't remember the equation) but my maintenance calories were right around 1600. I don't mind eating more - I feel better and have more energy. I am not worried about losing 1,2, 3 pounds a week. A few pounds a month is good for me if I can feel better. I won't lose my mind if I don't see a daily or weekly drop on the scale.

stroutman81

The most obvious is likely the protein. I like your approach. It's actually the one I take. Set protein high (yours isn't really high, I prefer at least 1 gram per pound of goal body weight) and let everything else fall into place. Within sensible limits of course. Protein tends to self regulate everything else. It's very satiating. In fact, it's likely the reason "low carb" diets work so well*. Carbs go down, protein goes up, people are more full, so they eat less. Not to mention that out of all the nutrients, protein has the highest thermic effect. Which simply means protein requires the most energy to breakdown and utilize.

*low carb dieting can work well for other people for reasons beyond protein intake, but it likely always plays a significant role.

Your calorie intake is reasonable give your weight. I tend to start most people your weight around 8-10 calories per pound and then adjust as needed based on what's actually happening over time.

With those 8-10 calories per pound - would I still eat exercise calories outside of that, or does that include them? I think when I calculated for my calories (don't remember the equation) but my maintenance calories were right around 1600. I don't mind eating more - I feel better and have more energy. I am not worried about losing 1,2, 3 pounds a week. A few pounds a month is good for me if I can feel better. I won't lose my mind if I don't see a daily or weekly drop on the scale.

I personally don't get into the whole exercise factoring that MFP does. Nothing against it. But when you see me throw out calorie recommendations, they're net. I'm telling you to eat that much total per day and adjust accordingly over time.

vim_n_vigor

The most obvious is likely the protein. I like your approach. It's actually the one I take. Set protein high (yours isn't really high, I prefer at least 1 gram per pound of goal body weight) and let everything else fall into place. Within sensible limits of course. Protein tends to self regulate everything else. It's very satiating. In fact, it's likely the reason "low carb" diets work so well*. Carbs go down, protein goes up, people are more full, so they eat less. Not to mention that out of all the nutrients, protein has the highest thermic effect. Which simply means protein requires the most energy to breakdown and utilize.

*low carb dieting can work well for other people for reasons beyond protein intake, but it likely always plays a significant role.

Your calorie intake is reasonable give your weight. I tend to start most people your weight around 8-10 calories per pound and then adjust as needed based on what's actually happening over time.

With those 8-10 calories per pound - would I still eat exercise calories outside of that, or does that include them? I think when I calculated for my calories (don't remember the equation) but my maintenance calories were right around 1600. I don't mind eating more - I feel better and have more energy. I am not worried about losing 1,2, 3 pounds a week. A few pounds a month is good for me if I can feel better. I won't lose my mind if I don't see a daily or weekly drop on the scale.

I personally don't get into the whole exercise factoring that MFP does. Nothing against it. But when you see me throw out calorie recommendations, they're net. I'm telling you to eat that much total per day and adjust accordingly over time.

Thank you!

stroutman81

You're welcome. Anytime!