Fat loss verses weight loss
QueenofCaffeine4Life
Posts: 88 Member
Curious...I attend a weight loss clinic once a month. The last weigh in I had lost 7lbs in the 41 days since my last visit. However, only 1.8 of that was fat loss and the rest 'other' which could be muscle mass and then another category they call water weight.
I was told "you can lose weight eating just low cal but it won't necessarily be fat loss unless you are in ketosis" she also said "you need to up your protein intake and eat at least 650 calories from your 1350 allotment in protein".
What is your take on the fat loss verses weight loss issue. Is that why people count macros? Should I put my body in ketosis (I did that for the first two months of the program).
I want to continue to lose. However, I want to lose fat not just "other".
I was told "you can lose weight eating just low cal but it won't necessarily be fat loss unless you are in ketosis" she also said "you need to up your protein intake and eat at least 650 calories from your 1350 allotment in protein".
What is your take on the fat loss verses weight loss issue. Is that why people count macros? Should I put my body in ketosis (I did that for the first two months of the program).
I want to continue to lose. However, I want to lose fat not just "other".
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Replies
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QueenofCaffeine4Life wrote: »Curious...I attend a weight loss clinic once a month. The last weigh in I had lost 7lbs in the 41 days since my last visit. However, only 1.8 of that was fat loss and the rest 'other' which could be muscle mass and then another category they call water weight.
I was told "you can lose weight eating just low cal but it won't necessarily be fat loss unless you are in ketosis" she also said "you need to up your protein intake and eat at least 650 calories from your 1350 allotment in protein".
What is your take on the fat loss verses weight loss issue. Is that why people count macros? Should I put my body in ketosis (I did that for the first two months of the program).
I want to continue to lose. However, I want to lose fat not just "other".
This is a load of bull *kitten*. You don't have to be in ketosis to lose body fat. I lost 40 Lbs, most of which was fat, and I wasn't remotely close to being in ketosis. Also, I'd wager they're using one of those scales or something to determine how much fat, muscle, water loss, etc...they aren't remotely accurate. That is also a stupid, excessively high protein target. Stop talking to these people, they are morons.
This *kitten* really isn't complicated. If you want to lose weight (fat) eat in a reasonable deficit...get adequate protein (not stupid excessive amounts) and do resistance training to help preserve muscle mass. A good target for protein is 0.6-0.8 grams per Lb of bodyweight (if already at a healthy weight) or the same per Lb of goal weight.29 -
You don't need to be in keto to burn fat. A significant amount of water weight is often lost in the first couple of weeks of dieting. Otherwise, your water weight will fluctuate depending on a whole rash of factors including but not limited to:
- time of month (which is part of...)
- hormonal fluctuations
- injury/surgery
- starting a new, more intense fitness regimen
- sodium intake
- carb levels
- certain medications
It's temporary and it passes.
I've been Googling to see if there's any way to know which it is you're losing and I've found these links. Please understand I haven't vetted them and there could be some inaccuracies:
https://www.powerofpositivity.com/5-signs-youre-losing-weight-not-just-water-weight/
https://www.livestrong.com/article/466485-daily-weight-gain-fluctuations-due-to-drinking-water/
https://www.livestrong.com/article/327067-how-to-tell-if-weight-is-water-weight-or-fat-weight/
Upping your protein is a good idea for another reason: when you're losing weight, it's common to lose a combination of fat and muscle. Protein (and a lifting program) help you hang onto and strengthen your existing muscle, helping to ensure that more fat is lost.4 -
Whoever told you that is very misinformed.9
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how are they measuring fat vs. other loss? most methods are not very accurate and can be influenced by hydration levels.
That said, you should get adequate protein, but 160 grams is probably not required. I would aim for 0.8 grams per lb of goal wieght. so if your goal was 150 lbs, set your protein to 120 grams, which would be about 35% of your 1350 cal goal.
In addition to adequate protein, a progressive overload strength training program will help maximize fat vs. muscle loss. the other thing that will help is having a deficit that is not too agressive. the larger the deficit, given same programing and protein intake, will most likely lead to more muscle loss than a smaller one.5 -
estherdragonbat wrote: »You don't need to be in keto to burn fat. A significant amount of water weight is often lost in the first couple of weeks of dieting. Otherwise, your water weight will fluctuate depending on a whole rash of factors including but not limited to:
[*] time of month (which is part of...)
[*] hormonal fluctuations
[*] injury/surgery
[*] starting a new, more intense fitness regimen
[*] sodium intake
[*] carb levels
[*] certain medications
Just pointing out that in OP's case we know carb levels is an issue that applies (was doing keto, isn't doing keto anymore.
And, OP, I hope you aren't paying money to get false information such as you have to be in ketosis to lost fat.
Also, how are they determining how much fat, lean mass, and water you lost? Because outside of a lab, the error factor in methods for measuring this are pretty high.
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This thread makes me sad for you OP. Youve lost 7 pounds be proud and tell your weight loss clinic fools to shove it. Clearly your doing fine.
Edited incase i wasnt clear enough: they are feeding you broscience bull crap that isnt necessary to even worry about. None of its necessary or even helpful. Stop going.
edit edit: isnt ketosis actually going to be even MORE water weight lost? lol.9 -
Speaking as someone currently living a low carb lifestyle on keto... I would question this person's credentials if they are claiming ketosis is the *only* way to lose fat, or that ketosis guarantees all weight loss will be fat. It's just not true. Ketosis itself isn't the magic bullet to weight loss or a healthy diet.10
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I would strongly recommend not going back to that "clinic." I would also report this "clinic" to the appropriate local medical board if they are claiming to be a medical clinic. What they are telling you is flat out wrong.8
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Honestly this is where MFP community has been super helpful. I started with this clinic, Medi Weightloss, in May. May 1 - June 30 is when I adhered to their program requirements. I did lose 20lbs the first month. I was eating right at 1000 calories a day. 550-600 of that was protein only. So that is their regimen.
I stopped following their program and started doing my own counting. I upped my own calories up to 1350 based on their 'metabolism testing'.
Yes, the scale they use tells your specific fat loss. At least that is what they tell me.....
MFP has helped me since July to monitor my calories and such. I have lost 39lbs since May. The bulk of that coming off in the first month. That is why I toy back and forth with their information. Even though they are telling me I am doing well on my own. They also say I should be doing the program fundamentals while doing it.
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Ketosis for the first few months and 20 lbs. weight loss in the first month tracks. I had around the same, it's well known that you shed a ton of water weight when you start ketosis. You can't expect that dramatic drop to continue, regardless of your weight loss plan.
I'm on low-carb because of issues with sugar and binging, and with pre-diabetic symptoms. It's definitely not the only way to lose, it's just the way I'm losing. More intelligent and well-versed people than I am can tell you the importance of macros to your overall health. For me, aside from counting my carbs, I don't pay much attention to my other macros. I've lost 54 lbs. since the end of December by focusing mainly on one thing; calories in, calories out.
Whatever these program people are telling you, I'd take it with a grain of salt. I've been yo-yo dieting for 17 years, trying to find "the secret" to weight loss. After all this time, calories in, calories out is the only thing that makes sense to me. Simple, easy to remember, no guess work, proven results.2 -
jessalittlemore wrote: »Whatever these program people are telling you, I'd take it with a grain of salt. I've been yo-yo dieting for 17 years, trying to find "the secret" to weight loss. After all this time, calories in, calories out is the only thing that makes sense to me. Simple, easy to remember, no guess work, proven results.
After finally doing a test run for a week or two I realized that calories in and calories out is TRUTH. Not just low carb. It is still hard to allow my self to eat things that I have been programmed for so long to not eat.
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QueenofCaffeine4Life wrote: »Honestly this is where MFP community has been super helpful. I started with this clinic, Medi Weightloss, in May. May 1 - June 30 is when I adhered to their program requirements. I did lose 20lbs the first month. I was eating right at 1000 calories a day. 550-600 of that was protein only. So that is their regimen.
I stopped following their program and started doing my own counting. I upped my own calories up to 1350 based on their 'metabolism testing'.
Yes, the scale they use tells your specific fat loss. At least that is what they tell me.....
MFP has helped me since July to monitor my calories and such. I have lost 39lbs since May. The bulk of that coming off in the first month. That is why I toy back and forth with their information. Even though they are telling me I am doing well on my own. They also say I should be doing the program fundamentals while doing it.
Bioimpedance scales are one of the most inaccurate ways to track fat loss.
https://www.mensjournal.com/health-fitness/top-5-ways-calculate-body-fat
...Bioelectrical impedance analysis (BIA) scales are perhaps the most popular method of measuring body composition because they are the least expensive and most widely available. BIA technology applies an electrical current to the body and measures how quickly that current is conducted. Lean tissue and fat mass conduct electrical signals very differently so the scale can use conductance to estimate body composition. Although BIA is one of the most popular methods of measuring body composition the accuracy can widely vary depending on an individual’s hydration status and other factors. Use BIA in conjunction with other methods of measuring body composition to ensure accuracy and track results.7 -
I would strongly recommend not going back to that "clinic." I would also report this "clinic" to the appropriate local medical board if they are claiming to be a medical clinic. What they are telling you is flat out wrong.
And report them to the appropriate agency if they are making health claims even if they're not claiming to be a medical clinic (in the U.S., that would be your state attorney general, state consumer advocate if you have one, or the FTC, although for a small local business you're more likely to get results at the state level).0 -
Congratulations on your weight loss!0
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