Frustrated

mandiegold941 · April 2018

No matter what the scale shows, don't you just feel better being off processed sugar? Are you getting enough protein for your increased exercise?

teckeg · April 2018

The cheese may be causing two problems. First it has the extra calories, but even worse, it is full of sodium. You may be retaining lots of water due to excess sodium. Try to keep your sodium down and see what happens.

MichelleSilverleaf · April 2018

mrstinashort wrote: »

Thank you everyone, I do appreciate the time you took to assist me. Apparently one of my issues is that I haven't been eating enough calories and am retaining. I do eat several snacks throughout my day but they are all very low cal vegetables and an apple. ( As a nurse I'm on feet 8-10 hours and would go hypoglycemic.) The other issue is the possibility of gaining muscle. I have noticed a loss of a couple inches around my ribs and thighs. I will continue and see what occurs next week. By then I hope to have been processed sugar free for 4 weeks. Thank you all again!

Retaining water is a possibility. With so little to go losses would be small and can sometimes get masked by water weight. Muscle gain is unlikely, building muscle takes a lot of focus and effort. Get a food scale and track that way for 4-6 weeks and see how things go. Package labels can be off enough for it to matter with weight.

Redordeadhead · April 2018

mrstinashort wrote: »

Thank you everyone, I do appreciate the time you took to assist me. Apparently one of my issues is that I haven't been eating enough calories and am retaining. I do eat several snacks throughout my day but they are all very low cal vegetables and an apple. ( As a nurse I'm on feet 8-10 hours and would go hypoglycemic.) The other issue is the possibility of gaining muscle. I have noticed a loss of a couple inches around my ribs and thighs. I will continue and see what occurs next week. By then I hope to have been processed sugar free for 4 weeks. Thank you all again!

Neither of these is the issue. No one doesn't lose weight because they are eating too little, and it's highly unlikely that you will built any notable muscle mass eating in a deficit.

Try the suggestion of weighing all solid food accurately on a food scale, keeping within your calorie goal, , and bear in mind that so close to goal weight, any loss will be slow and some water weight fluctuations (e.g. from exercise) may mask your loss at first.

AnvilHead · April 2018

flitabout38 wrote: »

Like I said start their then read the studies I never said that it was the end all beat all. Take Ansel Keys' Minnesota starvation study done back in 1944-45. They didn't really starve them just put them on a calorie reduced diet or the smaller Biggest Loser study. The actual information is truly shocking, If you would rather get up on a high horse and not look at a different perspective that's on you. My point was that keto makes it easier to fast. It's a hormone issue not a calorie issue.

Once again - NOPE.

Keto is not magical and Fung is a quack.
https://www.myoleanfitness.com/evidence-caloric-restriction/

carolsoules · April 2018

Based on your description of your diet, it could be hormonal. If you don't get enough carbs, your body will go into a hormonal starvation mode and your metabolism will slow.

Have 15-20g carbs for breakfast, 30-40g before your workout, 20-30g after your workout, and 10-15g or so in your snacks and whatnot throughout the day, cutting carbs out entirely in the evening. Make sure they're high-quality carbs: whole grains, legumes, fruit, dairy. This will fill up your 400 remaining calories and will also let your body know that you're not starving, thereby increasing leptin levels, decreasing cortisol levels, regulating insulin, and revving up your metabolism.

Also, insulin isn't as cut-and-dry as previous posts suggest. Insulin is what tells your cells to take up the macronutrients in your blood--in other words, it's what tells your muscle cells to take up protein. It's not healthy to have low insulin levels all the time. What you want to do is avoid high/frequent insulin spikes (which are generally caused by eating simple carbs like white bread/sugar and which result in excess fat storage) and instead focus on gentle and drawn-out insulin "hills" (which you get from consuming complex carbs along with protein and fat and which help your body absorb the nutrients it needs as it's using those nutrients). If you're interested, I'm happy to break down the science of this process on a more detailed level. Understanding insulin (and leptin and cortisol) is such a key if you're eating for fitness!

quiksylver296 · April 2018

carolsoules wrote: »

Based on your description of your diet, it could be hormonal. If you don't get enough carbs, your body will go into a hormonal starvation mode and your metabolism will slow.

Have 15-20g carbs for breakfast, 30-40g before your workout, 20-30g after your workout, and 10-15g or so in your snacks and whatnot throughout the day, cutting carbs out entirely in the evening. Make sure they're high-quality carbs: whole grains, legumes, fruit, dairy. This will fill up your 400 remaining calories and will also let your body know that you're not starving, thereby increasing leptin levels, decreasing cortisol levels, regulating insulin, and revving up your metabolism.

Also, insulin isn't as cut-and-dry as previous posts suggest. Insulin is what tells your cells to take up the macronutrients in your blood--in other words, it's what tells your muscle cells to take up protein. It's not healthy to have low insulin levels all the time. What you want to do is avoid high/frequent insulin spikes (which are generally caused by eating simple carbs like white bread/sugar and which result in excess fat storage) and instead focus on gentle and drawn-out insulin "hills" (which you get from consuming complex carbs along with protein and fat and which help your body absorb the nutrients it needs as it's using those nutrients). If you're interested, I'm happy to break down the science of this process on a more detailed level. Understanding insulin (and leptin and cortisol) is such a key if you're eating for fitness!

So much woo. Let me guess. Six week online personal trainer course?

Starvation mode isn't a thing. Explain anorexics.

Your metabolism doesn't speed up and slow down on a whim. It takes excessive undereating for a long period of time.

Meal timing is irrelevant (unless you are Usain Bolt).

Frustrated

Replies

Categories