It’s all about calorie deficit, got it! But....
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I would say tweak your logging, and weigh everything. I see in your diary you log as cups, or 1 portion and your donuts you just log as 1 donut rather than weighing it.3
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bulldozer1984 wrote: »Hmm your carbs are high. Yes its about calories in vs calories out, but the macros play a part too. Personally, I count calories and count my macros. Granted I probably had alot more weight to lose than you, but I have lost 1-1.5kg (2.2-3.3 lbs) per week for the last 15 weeks using this method. I set my macros to 40% fat, 35% protein and 25% carbs. I would try this seeing as though you are not seeing any results after 6 weeks.
The biggest role macros have to play is satiety, which is highly individual. OP hasn't complained about overeating due to hunger so they likely aren't relevant here.13 -
Studies have shown that eating say 100 grams of protein and 50g carbs is better for weight loss than the other way around. Carbs trigger more insulin release than protein or fat. Fat triggers the least insulin release. Insulin is the hormone that shuttle carbs into the muscles and liver, but it also stores fat and stops fat burning. Macros absolutely play a part in weight loss. Yes everyone is different. Typically skinny people AKA ectomorphs burn carbs very efficiently, whereas endomorphs like myself do not.
So, considering she has been at a significant deficit (her words), she needs to make a change. I think adjusting her macros is a good place to start.56 -
bulldozer1984 wrote: »Hmm your carbs are high. Yes its about calories in vs calories out, but the macros play a part too. Personally, I count calories and count my macros. Granted I probably had alot more weight to lose than you, but I have lost 1-1.5kg (2.2-3.3 lbs) per week for the last 15 weeks using this method. I set my macros to 40% fat, 35% protein and 25% carbs. I would try this seeing as though you are not seeing any results after 6 weeks.
Is the op failing to keep to her calories and so you're proposing a more satiating mix?
I don't recall the OP saying that this is the case.
Are you suggesting that if she drops some glycogen related water weight she will trick herself into believing that she has achieved rapid progress?
This doesn't sound *that* useful because as soon as she strays off plan she will immediately regain the temporary loss.
Do you believe that your macro split has some special mojo beyond, perhaps, allowing you the opportunity to correctly control your calories?
You would be wrong.
The size of deficit you create over time is what counts.
If the OP is having trouble keeping to her deficit with her current macro split then trying a different one might be a good idea.
But before she can decide that she does needs to be sure that she's actually hitting the deficit she believes she is!!!
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Maybe it's the meal delivery service. Perhaps their measurements are inaccurate.5
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bulldozer1984 wrote: »Studies have shown that eating say 100 grams of protein and 50g carbs is better for weight loss than the other way around. Carbs trigger more insulin release than protein or fat. Fat triggers the least insulin release. Insulin is the hormone that shuttle carbs into the muscles and liver, but it also stores fat and stops fat burning. Macros absolutely play a part in weight loss. Yes everyone is different. Typically skinny people AKA ectomorphs burn carbs very efficiently, whereas endomorphs like myself do not.
So, considering she has been at a significant deficit (her words), she needs to make a change. I think adjusting her macros is a good place to start.
please post said studies (and not the regurgitation of the old 1993 low-carb studies that prove nothing)....7 -
Lots of great advice on here already. Just another thing to add: Are you tracking your body circumference measurements as well as your scale weight? Over time you might see some changes on there even if your actual weight stays the same.2
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bulldozer1984 wrote: »Studies have shown that eating say 100 grams of protein and 50g carbs is better for weight loss than the other way around. Carbs trigger more insulin release than protein or fat. Fat triggers the least insulin release. Insulin is the hormone that shuttle carbs into the muscles and liver, but it also stores fat and stops fat burning. Macros absolutely play a part in weight loss. Yes everyone is different. Typically skinny people AKA ectomorphs burn carbs very efficiently, whereas endomorphs like myself do not.
So, considering she has been at a significant deficit (her words), she needs to make a change. I think adjusting her macros is a good place to start.
I had a higher carb day yesterday but I was still at a deficit just like I have been all week. I am burning fat right now. You know how I know? I was able to get up this morning and function. That energy has to come from somewhere and right now it is definitely coming from fat stores.
Insulin levels rise for carb intake but they don't stay high and they can't, by themselves, produce energy preventing fat from being used in a deficit.
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A side note, you say your blood works are, "within normal range". Have you ever been told if you are at the low end or the higher end of these "normal" numbers. Pardon me if I assume you are referring to thyroid numbers.
One of the thyroid support sites, sorry I can't remember which one gave the details of the testing which was done to achieve these numbers. Over a period of time, in one hospital, a second test was performed on a sample taken for another test. This sample was devoid of any information about the donation. The sample could have been from a person with a hypothyroid diagnosis, or someone diagnosed hyper. It could also be from an individual who has no person in the genetic family with thyroid endocrine issues, alternatively this person could be someone previously not diagnosed from a family with a long history of thyroid conditions. The total value of each sample was not known. So by the time they have woked the magic averages, established value bands and the like, what can they tell you, from this sample of x persons the numbers they identified came between this and that and from this we consider this is the "normal range" .......... full of problematic assumptions.
Op it is possible for a person such as you or myself to function at our personal level which could be high or low on their scale but we will never know because we are only ever told we are within NORMAL range, one size fits all. Someone at the low end might feel better at a higher level. Little if any interest is take of the list of symptoms an undiagnosed person with endocrine issues will present with, their combination of 300 recognised symptoms, other than the "I can't loose weight" which as everyone above agrees can contain so many variables of, correct activity level, correct/accurate logging and the rest.
In the UK, the powers which be have decided, a person with adequate t4, the least active for of thyroid hormones will automatically be able to convert them into the active t3. We are not tested for the active form t3. Some people have a genetic presidpositon not to be able to perform this coungering act. Some are creating inverted t3 known as reverse t3 which are unable to fit the cell receptors and simply can not work, total t3 does not take this anomaly into account, you have t3, what are you twittering about! Others may have a diet, through no fault of their own which is low in the required vitamins and minerals to achieve this transformation or require a higher amount.
You may have heard of tsh, this is the thyroid stimulating hormone it is produced in one of the other endocrine glands to prompt the thyroid to make t4 starting the cycle but is that gland working? they don't seem to care. Our over lords, decided all everyone requires is a supliment of t4, which they supply in pill form with fillers like dairy extracts and may be other allergens; the liquid form is full of preservatives too. To add insult to injury all this product is, is iodine, without any of the componants to aid conversion. Our diet should provide, something like 150 microns of iodine, if we do not use dairy, milk we are loosing 15microns for every 100 ml, if you use a full milk youghurt the number doubles add fruit to the weight and the microns drop. A medium egg has may be 24 micron per egg. Some fish species do contain more micron per gram of food weight. Say someone has 150 ml of milk at breakfast, and 2 eggs, we have 45+48= 93 if we use no more iodine rich foods we are automatically lacking.
Coming back to the blood test numbers game. Autoimmune conditions are only diagnosed when antibody tests are carried out. Its is almost on principal UK persons are not generally tested for antibodies, in part because the treatment is the same, but also because, it is not accepted that foodparticles can contribute to the problems by molicule mimicry, entering the body in too large sizes and then are mistaken for, most commonly the thyroid cells its the Hashimotos antibodys head for the thyroid and set about decreasing the volume of the thyroid so there is less to do the required thyroid thing balancing most enzymes and other functions in the body. In some people these antibodies attach other organs or glands, even in some the inner ear causing tinnitus. Its easier for the medics to prescribe t4 and if you do not achieve better health, its all in your head.
they forget the mental health symptoms some experience, others have diabeties, or, digestive problems, even reproductive difficulties or respiritory or cardiac issues, it seems to matter not that treated aprpriately the dibeties would deminish, the reproductive issues would evaporate and the number of colisystectomies would deminish no end. Please don't forget the cancers, in the same way as thyroid hormones regulate human reproduction systems they also impact on the reproduction of each and every cell. and please don't forget allergies and intolerances can be attributed to the endocrine system.
A thyroid condition is much much more than the "I can't loose weight".
If anyone has any interest, please referr to any of the many national and internations thyroid support sites you will find chapter and verse in these. (I referr to Thyroid UK, and Stop the thyroid Madness. there is the Hypothyroid Mom. and many many more reprutable books and sites. Teaching Hospitals also publish.
OP, I sincerely hope this is not you and personally calculating portion size for your self really does work. The last icondition I would want for anyone is anything related to the thyroid, promise.7 -
As soon as I get my meal service for the week tomorrow I’m going to start weighing out the ingredients (including liquids) as I make it. I’ve wondered for a while if this was the culprit but I naively thought “they can’t just make up info!” After reading a few posts from those who have tested meal service calories I’m also positive it’ll be WAY off. Which is super frustrating but will be GREAT if I finally find the answer!
As for macros, I’m almost never hungry so I don’t usually pay attention to macros. My body has become very used to IF (not for dieting, I feel physically sick if I eat too early in the AM) and over the past 9 months or so I’ve managed to *mostly* cut out all snacking at night (yay for small victories!).
For the blood test...I saw my results online when they first came in and everything was more or less in the middle of the “recommended ranges” indicated by the lab. I got tested because I have a really hard time sleeping (doc was thinking iron or B12 etc) but those all came back normal. And my thyroid did get tested as well but due to a family history with thyroid cancer (not weight loss related) and my T4 came back mid “normal range” as well.8 -
bulldozer1984 wrote: »Studies have shown that eating say 100 grams of protein and 50g carbs is better for weight loss than the other way around. Carbs trigger more insulin release than protein or fat. Fat triggers the least insulin release. Insulin is the hormone that shuttle carbs into the muscles and liver, but it also stores fat and stops fat burning. Macros absolutely play a part in weight loss. Yes everyone is different. Typically skinny people AKA ectomorphs burn carbs very efficiently, whereas endomorphs like myself do not.
So, considering she has been at a significant deficit (her words), she needs to make a change. I think adjusting her macros is a good place to start.
Maybe first you should research somatotypes and discover that they were developed in the 1940s by a psychologist, based upon how he felt when looking at pictures of people. He then arbitrarily ascribed characteristics to each of them, with no basis in physiology. And even people who believe in somatotypes (which is akin to believing in Santa Claus) admit that it's rare to find a person who perfectly fits the definition of an endo-, ecto- or mesomorph - most people are characterized as a mix of two (or more) somatotypes.
tl;dr: Somatotypes are bogus and have nothing to do with nutrition or weight loss.10 -
Logging doesn't mean squat if what you log is inaccurate. My wife claims to be gaining weight on 800 calories a day. Evidently the laws of physics don't apply in all situations.3
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You shouldn't go lower than that "if" you are logging accurately which I doubt because you should be losing. I would also add some exercise to the mix.0
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As soon as I get my meal service for the week tomorrow I’m going to start weighing out the ingredients (including liquids) as I make it. I’ve wondered for a while if this was the culprit but I naively thought “they can’t just make up info!” After reading a few posts from those who have tested meal service calories I’m also positive it’ll be WAY off. Which is super frustrating but will be GREAT if I finally find the answer!
As for macros, I’m almost never hungry so I don’t usually pay attention to macros. My body has become very used to IF (not for dieting, I feel physically sick if I eat too early in the AM) and over the past 9 months or so I’ve managed to *mostly* cut out all snacking at night (yay for small victories!).
For the blood test...I saw my results online when they first came in and everything was more or less in the middle of the “recommended ranges” indicated by the lab. I got tested because I have a really hard time sleeping (doc was thinking iron or B12 etc) but those all came back normal. And my thyroid did get tested as well but due to a family history with thyroid cancer (not weight loss related) and my T4 came back mid “normal range” as well.
I'm curious as to what you discover. Please let us know.4 -
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For thyroid testing you need free T3, free T4, TPO Antibodies, Vitamin D, and ferritin (not on a regular iron panel) to accurately diagnose thyroid disease. The frees are the amount of hormone unbound in the bloodstream available for the body to use.2
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If you have insurance, consider checking to see if it covers registered dietitian visits. Mine covers three a year and it's a great way to have a registered dietitian look over my food and discuss any concerns. When I finally gave in and went to one last year she not only helped me tweak things I hadn't thought of, but picked up on some health issues I didn't even pick up on that led me to a doctor who ultimately diagnosed me with insulin resistance as part of PCOS. Understanding insulin resistance and working with the dietitian helped me to figure out that I had to eat a bit differently and ultimately helped not only my weight but my overall health.3
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https://www.ketovale.com/low-carb-keto-diet-studies-list/
Above is the address to a list of studies (with links to said studies) regarding keto & low-carb ways of eating. Fair warning, these are medical studies and quite a grind to get through. Keto & low-carb seem to be dirty words to many of the MFP population, but stay with me here for just a second.
I understand the importance of thermodynamics (the calorie defiect that everyone loves to tout as the end all be all), but the macros matter too. Speaking as someone who has been stalled on weight loss no matter how diligent I was on measuring/weighing food, religiously logging and getting regular exercise, I would consistently get to the point where no matter how "good" I was my body just refused to lose any more weight. And I'm not talking about the last ten or twenty pounds, I'm talking about still having around fifty to sixty more pounds to lose to get to the healthy weight for my height.
There will never be a one-size-fits-all weight loss solution because we all have different bodies. And you know what? That's ok. What worked effectively for one isn't going to work effectively for all. I personally have found success with keto, and I enjoy eating that way. I'm not dropping staggering amounts of weight every week, but the scale continues to steadily go down.
Another thing to consider is that even if a diet helps you lose weight, it's near useless if you can't sustain that way of eating and that activity level. So I encourage you to do some research, and see if low-carb or keto is something you think you'd like to try. Another good resource for information is www.marksdailyapple.com. He's referenced very often in the keto community, he's written a few books on the subject, and I learned a lot from reading one of them. His story is pretty interesting, so I suggest checking it out the site. If you have more in-depth questions on the subject, definitely talk to your doctor. A professional medical opinion from a doctor you trust certainly couldn't hurt.
If you don't think low-carb or keto is right for you, that's perfectly ok. If you've done a bunch of research into nutrition and still can't push past the stall, then again, talking to your doctor could really help.25 -
Cesullivan0510 wrote: »https://www.ketovale.com/low-carb-keto-diet-studies-list/
Above is the address to a list of studies (with links to said studies) regarding keto & low-carb ways of eating. Fair warning, these are medical studies and quite a grind to get through. Keto & low-carb seem to be dirty words to many of the MFP population, but stay with me here for just a second.
I understand the importance of thermodynamics (the calorie defiect that everyone loves to tout as the end all be all), but the macros matter too. Speaking as someone who has been stalled on weight loss no matter how diligent I was on measuring/weighing food, religiously logging and getting regular exercise, I would consistently get to the point where no matter how "good" I was my body just refused to lose any more weight. And I'm not talking about the last ten or twenty pounds, I'm talking about still having around fifty to sixty more pounds to lose to get to the healthy weight for my height.
There will never be a one-size-fits-all weight loss solution because we all have different bodies. And you know what? That's ok. What worked effectively for one isn't going to work effectively for all. I personally have found success with keto, and I enjoy eating that way. I'm not dropping staggering amounts of weight every week, but the scale continues to steadily go down.
Another thing to consider is that even if a diet helps you lose weight, it's near useless if you can't sustain that way of eating and that activity level. So I encourage you to do some research, and see if low-carb or keto is something you think you'd like to try. Another good resource for information is www.marksdailyapple.com. He's referenced very often in the keto community, he's written a few books on the subject, and I learned a lot from reading one of them. His story is pretty interesting, so I suggest checking it out the site. If you have more in-depth questions on the subject, definitely talk to your doctor. A professional medical opinion from a doctor you trust certainly couldn't hurt.
If you don't think low-carb or keto is right for you, that's perfectly ok. If you've done a bunch of research into nutrition and still can't push past the stall, then again, talking to your doctor could really help.
Awesome sauce! I do Keto as well. I have high A1C so it totally makes sense for me. I know several people who have other medical conditions where the Keto Lifestyle is absolutely beneficial to them. But, it (Keto) can present most a problem. Macros matter for me, too. In the end, we are all different and what works for me may or may not work for you. Just as long as people make informed decisions.
I had not heard of MarksDailyApple.com web site. So, I checked it out. Too funny. He works with Christine Hassler. I know her. I used to work with her and train with her back in the day. Back when she was "that weird chick that always talked about nutrition".....love that girl. Anyway, small world.4 -
Cesullivan0510 wrote: »Keto & low-carb seem to be dirty words to many of the MFP population
You make a lot of decent points in your post and your opinion seems balanced enough.
But a couple of things I would quibble with:
People here are not generally against keto. What you really see here are "ketovangelists" being debunked because so many of the claims are either totally untrue, or an exaggeration of minor things.
Most (not all) ketovangelists mix up initial fluid loss with fat loss (and believe me, the industry plays this up) and many folks claim things that are scientifically impossible. Because the fluid loss for keto is accelerated at the beginning, it always appears that keto works better.
Losing weight fat is 100% related to energy balance. It is not possible for it not to be. We humans who live within the laws of nature have no choice but to obey those laws. When you stalled, assuming you stalled for a long enough time, it was not because you weren't doing the right eating method; it was because you were no longer burning more energy than you were taking in (over time). That is the only possible explanation. Your body doesn't "refuse to lose weight fat when in a deficit. It does not have that ability or choice.
When keto works (and I'm not arguing that it doesn't), it works because we burn more than we take in. When it doesn't work (regardless of how many net carbs you eat), it's because we burn less than we take in. Same as any other method.
When you say "macros matter too" - they do, but not for energy balance. They matter because they affect people's ability to comply.
I speak for myself (and perhaps many others) when I say that I value clear thinking and a logical chain of reason. Keto is a perfectly valid method to achieve a deficit. It is not the only one. I'm not against it at all, but it is not something that I believe I would have an easy time complying with. I love my fruits and other sweet goodies too much. And when I was in my weight loss phase, I didn't need to mess with macros to achieve success. I messed with energy balance (and because my diet varied, I messed with macros too, but not on purpose). The only macro that I really care about is protein. I have a minimum protein target and let the others fall where they fall.
In the pyramid of success, the foundation is controlling the energy balance. Keto, low fat, Paleo, Atkins, WW, whatever can't work without being on that foundation first.
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