Feeling brave : critics wanted

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  • MissNations
    MissNations Posts: 513 Member
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    I agree that you ought to try tracking your sodium--might be a real eye-opener.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
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    you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..

    Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...

    Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.

    She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.
  • denitraross
    denitraross Posts: 325 Member
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    you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..

    Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...

    Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.

    She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.

    wow - thats contrary to everything I have ever read, been told by trainers, etc...high sodium intake can inhibit weight loss - Excess sodium causes fluid retention, which manifests itself in the form of excess weight....

    and I totally disagree with just trying to hit your macros..they need to be evenly spaced through out the day to keep your body fueled with the right combo of fat/protein/carbs......

    I guess you would tell her to go ahead and skip breakfast if she wanted to too.....?? lol
  • Symonep
    Symonep Posts: 181 Member
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    You don't need to eat at set intervals throughout the day, it is one of the biggest lies out there. Eat all your allotted calories on one go if you want...your body doesn't care.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
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    you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..

    Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...

    Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.

    She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.

    wow - thats contrary to everything I have ever read, been told by trainers, etc...high sodium intake can inhibit weight loss - Excess sodium causes fluid retention, which manifests itself in the form of excess weight....

    and I totally disagree with just trying to hit your macros..they need to be evenly spaced through out the day to keep your body fueled with the right combo of fat/protein/carbs......

    I guess you would tell her to go ahead and skip breakfast if she wanted to too.....?? lol

    Re sodium:
    Depending on your sodium intake your body will regulate the amount of water it retains after about 2 days. So for 2 days you may be 'holding' a little more water if you have gone from a 'low' intake and increased it. But if that increased is maintained it will be readjusted and in 2 days time your 'watery' look is gone back to normal.

    So yes I pay no attention to my sodium intake and I actually make a point of adding it to meals.

    As long as your potassium intake is sufficient and there is no underlying or current issues, sodium intake is nothing to worry about.

    People who are training and dieting especially need to ensure adequate sodium is being consumed for energy production. The whole water retention thing can also be applied to this situation also.

    Lyle and Alan have also discussed sodium -
    http://www.bodyrecomposition.com/fat-loss/contest-dieting-part-1.html
    http://thinkmuscle.com/nutrition/bodybuilding-precontest-competition-tips/228/
    http://www.menshealth.com/mhlists/food_myths/Salt_Causes_High_Blood_Pressure.php

    Unless you have hypertension there is no reason to severely limit sodium. Sodium is a required micronutrient. You can have too little sodium.

    re meal frequency:
    http://www.ncbi.nlm.nih.gov/pubmed/19943985
    http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html#more-1389

    re skipping breakfast: She has already said she is doing the 5:2 fasting method ie. only eating one small meal on 2 days of the week.

    I think you may need to branch out a little from PT advice.
  • mrskatiepowell
    mrskatiepowell Posts: 68
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    you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..

    Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...

    Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.

    She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.

    Thanks Chris you've given me consistantly good advice on here and your comments are backed up by everything I am currently reading up on with relation to IF.

    My last diet break was a week over the summer when I went on holiday. I do think I've probably affected my metabolism over the years as a serial yo-yo dieter but I am keen to get back on track.

    I sometimes do skip breakfast, sometimes I eat it - it depends whether I am hungry or not. It isn't bad for you not to eat breakfast!
  • mrskatiepowell
    mrskatiepowell Posts: 68
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    :happy:
    You don't need to eat at set intervals throughout the day, it is one of the biggest lies out there. Eat all your allotted calories on one go if you want...your body doesn't care.

    Amen! :happy:
  • mrskatiepowell
    mrskatiepowell Posts: 68
    Options
    you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..

    Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...

    Thanks for your comments. I generally don't eat a great deal of processed foods and I don't add salt to my meals as a rule of thumb.From my iPad app it looks like tmy sodium is well under every week...
    I am currently following a 5:2 diet which suggests that no harm is done by intermittant fasting, in fact there are a lot of benefits.
  • mrskatiepowell
    mrskatiepowell Posts: 68
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    I eat when I'm hungry - not when a clock dictates
    On a weekend I do skip meals if I know I'm going out to ensure I can still stick to my goals but enjoy myself socially.

    ^ I love this :) It works for me too.

    Thanks Ro - people are very sensitive to this as we're a society raised on "Breakfast is the most important meal of the day" so it's nice to hear not everyone is against actually eating when hungry. I was hungry this morning and had a good breakfast. :smile:
  • denitraross
    denitraross Posts: 325 Member
    Options
    you need to track sodium....it is one of the things that can hold you back from losing if you are going over all the time....eating processed foods, etc...and I defintely agree with upping protein...you should try to exceed protein and fiber everyday..it will keep you feeling full and satisfied..

    Don't skip meals either...even if your trying to budget for going out - instead - work out extra..whenever I was going out for dinner or having drinks - I made sure I got a great workout in that day so I can enjoy what I want...skipping meals will slow your metabolism down to a snails pace...you need to feed it to keep in going...

    Incorrect on both counts. Sodium does not inhibit fat loss. It can mask it on the scales. Sodium/potassium ratio is actually what matters and it's the "spike" that can create water retention not just having higher than "normal" (whatever that is) numbers.

    She has already said she is doing the 5:2 IF method. Primary rule of nutrient timing is that hitting you're macros is FAR more important than when they are consumed.

    wow - thats contrary to everything I have ever read, been told by trainers, etc...high sodium intake can inhibit weight loss - Excess sodium causes fluid retention, which manifests itself in the form of excess weight....

    and I totally disagree with just trying to hit your macros..they need to be evenly spaced through out the day to keep your body fueled with the right combo of fat/protein/carbs......

    I guess you would tell her to go ahead and skip breakfast if she wanted to too.....?? lol

    Re sodium:
    Depending on your sodium intake your body will regulate the amount of water it retains after about 2 days. So for 2 days you may be 'holding' a little more water if you have gone from a 'low' intake and increased it. But if that increased is maintained it will be readjusted and in 2 days time your 'watery' look is gone back to normal.

    So yes I pay no attention to my sodium intake and I actually make a point of adding it to meals.

    As long as your potassium intake is sufficient and there is no underlying or current issues, sodium intake is nothing to worry about.

    People who are training and dieting especially need to ensure adequate sodium is being consumed for energy production. The whole water retention thing can also be applied to this situation also.

    Lyle and Alan have also discussed sodium -
    http://www.bodyrecomposition.com/fat-loss/contest-dieting-part-1.html
    http://thinkmuscle.com/nutrition/bodybuilding-precontest-competition-tips/228/
    http://www.menshealth.com/mhlists/food_myths/Salt_Causes_High_Blood_Pressure.php

    Unless you have hypertension there is no reason to severely limit sodium. Sodium is a required micronutrient. You can have too little sodium.

    re meal frequency:
    http://www.ncbi.nlm.nih.gov/pubmed/19943985
    http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html#more-1389

    re skipping breakfast: She has already said she is doing the 5:2 fasting method ie. only eating one small meal on 2 days of the week.

    I think you may need to branch out a little from PT advice.

    I think you misread my post - I did not say severly limit sodium - I said to track it to ensure you are not exceeding the recommended intake - and here are some links on why you "Should" track sodium:

    http://www.hc-sc.gc.ca/fn-an/nutrition/sodium/index-eng.php#a4
    http://www.livestrong.com/article/280749-side-effects-of-too-much-salt-intake/

    for meal frequency - I am of the thought that it is about a new healthy lifestyle and to me the 5:2 fasting method sounds very much like a fad diet IMO....and here are some articles on meal frequency and benifits:

    http://www.bodybuilding.com/fun/mohr16.htm
    http://www.muscleandstrength.com/articles/importance-of-frequent-meals.html

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