The Meal and Exercise Plan I Have Been Following

I realize that the replies were well intended.

All I am saying is that there is a way to tell people things that will be beneficial to them and there is a way of telling people things that will make them defensive and, in turn, they will likely not listen and just, well, get defensive.

I dont think anyone was trying to be mean, that is not the point of this forum, but it is a lot more helpful to give small tips instead of telling someone they are going off the deep end and will hurt themselves if they dont change. When someone is committed, you cant just tell them everything they are doing is wrong and that they have to stop. Suggesting small changes is a lot more helpful.

Anyway, I just think there is a right and a wrong way of telling, or suggesting something to someone and when it comes to diet plans, it is important to remember that people put a lot of time, effort and energy into them and it is not something you can convince them of changing by being aggressive.

Oops, I lied. Not done yet:

http://well.blogs.nytimes.com/2009/07/02/eating-to-fuel-exercise/?em

You have 3 meals listed: try 5. And you mentioned exercise right before and after: try an hour before or after. And YESSSS protein, girl!

And nope, actually wasn't trying to be coy. I deleted those parts before I posted it

But so what if she didnt really want feedback?

Sometimes it helps just to share, vent, whatever.

And I do think you can make changes or suggestions and that people will take them if you arent seeming like you are against them but rather, that you are on their side, trying to help them achieve their goals.

Positive feedback will always be better than negative

Ok, whatever, whether she did or she didn't, even if she asked for it but didn't really want it, doesn't mean people need to get all worked up about it.

Relax

I've just joined this website but I had to comment on this post.

I don't think you fully understand the way the human body processes energy stores when in starvation mode.

The body needs some form of energy for basic cellular respiration, in order for one to survive. Cellular respiration is the process by which the body creates ATP, or energy units, in order for one to go about daily activities and other essential bodily functions such as breathing. When in need of energy, the body's first choice of reserves is carbohydrates, or glucose. When you consume carbohydrates, the body stores them as glycogen. Cellular respiration converts the glycogen into glucose to be used in the Krebs cycle which ultimately creates the ATP (energy). But I digress. Glycogen reserves store up to three times their weight in fluids. When caloric intake is drastically decreased, glycogen stores are depleted and therefore the initial weightloss in the first few days of a starvation diet is the loss of water.

Much of our glycogen stores are found within the lean muscle mass. When glycogen is not available for energy, (which is typically the result of a drastic decrease in caloric intake) in a starvation diet such as the one you are currently following, the body searches for an alternative source of energy. You may think that because you weigh 133 lbs your body is burning fat instead of muscle. This is not so. Amino acids are the building blocks of proteins, which are much easier, and are almost certainly a more plentiful, means of energy for the body to be broken down than fat reserves. So in actuality, the body will turn to amino acids (read: muscle mass) for energy while in starvation mode. Protein is converted to glucose in the liver, helping to maintain blood glucose levels. When glycogen stores are decreased when following a diet plan as you have suggested, it follows that more protein will be utilized for energy. (i.e. your body is using its protein, or muscle reserves, in order to keep you alive).

Additionally, protein holds about four times its weight in water. When protein is being used as energy, the subsequent weight loss is of water along with muscle mass. Thusly when the body is in starvation mode, and glycogen stores are depleted and when protein is beginning to be used as an energy source, many people will find that they will lose up to 20 or more pounds rather quickly. What they do not realize is that this weight loss is a loss of fluid, not fat.

So when you drastically slash your daily caloric intake, your body will turn to PROTEIN stores for energy first, not fat stores. When protein and glycogen stores are depleted in concert, the resulting rapid weight loss is a loss of bodily fluid and lean muscle tissue, not fat. You may be thinking that if you drink 2L of water per day you will not lose water weight. This is not the case, as the body can NOT store water that is consumed (only water that is created by the body by cellular respiration). This is why daily water intake is vital for survival. When you begin to eat 1,600 calories per day again, your body will rebuild its stores of protein and glycogen, and therefore you will notice as drastic of a weight gain as you are noticing a weight loss. This is simply because the increase of calories will replenish your body's glycogen and protein stores which will allow your body to store more fluids.

So not only is your daily caloric intake unhealthy, but it is also not working for losing fat stores. You may be losing "weight", but ultimately it is bodily fluid and muscle mass weight that you are losing. If you are only looking to reduce the number on the scale, this diet plan will work well. If you are looking to lose actual fat reserves, it will be highly ineffective. In order to lose fat stores, you must only decrease your daily caloric intake by 15-20%.

And it does not matter how much exercise you are doing, you cannot build muscle if you are not consuming any protein. Especially not in a starvation diet. Protein-rich foods contain the amino acids which are the building blocks of lean muscle mass. To my knowledge, apples, celery, and blueberries do not contain much protein, if any, but the tofu does. If you are looking to build muscle, increase your intake of protein.

I did not mean for this post to become so lengthy or to be an A&P lesson. I simply think it is important for you to understand the mechanics of the body and how it uses energy stores in times of starvation, and that at this time you are not burning your body's storage of fat. Good luck.

I think by now you probably understand you are preaching to the wrong crowd. lol. I'm not going to try to chastise you, but having been on low low calorie diets I have some advice from my experience.

I agree you will not get enough protein. This means all your exercise will be null and void, because there is no protein to build up your muscles. In fact they will shrink because of your huge calorie deficit, so in the long run you will burn LESS calories.

You will go into starvation mode, you mentioning how you are not hungry is the first sign. So you're body will slow down and shut down nonessential tasks like your hair and fingernails will stop growing. Ever notice little ridges in your nails, you might soon, it's called malnutrition.

A lot of anorexics/bulemics who are put on a normal diet, actually find they lose more weight (surprising I know). Because their body is no longer in starvation mode.

Anyways I am saying if you want to lose weight, eat more, eat at least 1200 calories. You will lose more weight that way, and take some vitamins it sounds like you are on a route to malnutrition as I once was. All the best, good luck!

purely out of concern....just make sure you are getting the approrpiate amount of carbs a day. it is necessary for health and energy. stuff like this can easily get out of control, but also, the faster you lose the weight the faster it comes back the second your eatingplan changes. everyone is just a bit concerned for you, dont take it personally my friend.

(..with a few minor exceptions) since May 20th of this year, and that I am following very strictly for precisely the next 23 days. (I leave for vacation on the 29th of July, yes..)

Diet:

Breakfast:

- Half of Granny Smith apple

OR:

- Half of green pepper with one thin slice of tofu

* One bottle of water and/or one cup of green tea.

Lunch:

- 2 or 3 medium sticks of celery (each long piece cut into three approx. 5 cm sticks)

OR

- one salad consisting of: half of a tomato, approx. 100 g of cucumber, and 5 average-sized leafs of lettuce
- 1 teaspoon of vinegar (no salt, oil, etc)

* One bottle of water and/or one cup of green tea.

Dinner:

- Other half of Granny Smith apple

OR

- Small handful of blueberries -- OR -- other half of green pepper.

* One bottle of water and/or one cup of green tea.

Snack:

- One stick of sugarless gum. (If desired)
- One bottle of cold water

[MIN of 2 L of water daily. ]

Exercise:

- 600 crunches daily [from 200 before]. * 150 after or before each meal is mandatory.
- 30 minute run right after walking up. Fairly fast pace- uphill, downhill, straight surface. -- Daily running minimum.

** If I have the time: Same route/run approx. 1-2 hours before bed.

- 20 minutes of various cardio I make up (and presumably look like a fool doing).

- Approx. 3ish hours of walking daily- with vacuuming, mopping, bending down, etc. (I took a summer job for a cleaning company, thus I work at least 3 hours, 5 days a week doing the aforementioned tasks.)


.. Well, what do you all think?
[Like I said, I've followed this plan with a minor-ish exception here and there since late May, but am following it without any exceptions for the next 23 days.]

** EDIT: Again, I leave for vacation on the 29th. I am also definitely doing a water fast for 4 or 5 days from the 21st - 24th (or 25th).

Yikes!! :noway: My sister has been Ana for 10 years, and she eats more than you do. Please, anyone new or lurking here, this is NOT a good diet plan to follow! You shouldn't cut your calories anymore than 1,200.