GilesBathgate Günlüğü, 10 Ağu 15

morning! do you weigh in everyday? 

I do, without fail. 

@blackchick71, yeah my weight fluctuates quite a lot, so I like to know what my average weight is doing.  

Wow. I couldn't. My weight probably fluctuates as well so I don't want to know the dailies. It's all about the weekly change for me. Having said that, I do keep track of my food results each day so I know if I've hit my high protein, low carb and fat targets. I also try to account for every calorie eaten and expended. My goal is a negative calorie balance of 500 minimum per day. Sometimes I hit it. Sometimes I don't. 

I don't worry if my daily weight goes up or down. I would worry if my monthly trend started going the wrong direction. FS seems to be fairly useless at this. Apparently I am gaining 4.6kg a week now. When in reality I am losing 0.2kg a week. As a tip try working out what your macros should be in grams using 4-4-9 factors. 

Hmm, I don't know what the 4-4-9 is. I went to Mayo Clinic and found their suggestions for fat, carb, protein and fibre intake based on 2000 calorie eating plan. Then figured out what that would be based on 1800, 1600 and 1200 calorie eating plans. I don't even say that I'm on a diet. I am just a careful eater. A diet that is a short-term thing anyway and if I say I'm on a diet, something in my brain makes me want all the things that will work against my ultimate goal. 

So with 1600kcal you want 50% carbs = 800kcal, divide that by 4 = 200g carbs. 30% protein is 480kcal divide that by 4 = 120g protein and 20% fat = 320kcal, divide by 9 = 36g fat. So if you get 200 grams of carbs, 120 grams of protein and 36 grams of fat, your calories will probably come out at 1600kcal. Its just another way of doing your meal plan if you can be bothered with it ;). Its probably just as easy to do like you are doing and eat healthy. And you are right, its not a diet its just a healthy eating learning process ;) 

@GilesBathgate you're a smart cookie! That matches up well with what I worked out. 

Aha! Now I understand! You said mine were about right, now I see what you mean. That's what I'd shown in the pie chart at the bottom of the daily food diary page, so it's easy to monitor ☺ 

duh, IS shown ... 

@heidij123, yeah although 30% protein is quite high, its been noted that people with higher protein intake tend to do better with regard to weight loss. For a healthy long term or 'maintenance' eating the RDA would be 50-60g, or about 10-15%. (I've tried that style diet and its virtually like being vegetarian, so its not to my preference) 

That sounds good to me! I have upped my protein intake while losing, because it stops me feeling hungry! Also it might help avoid possible muscle loss, and help build more muscle when I exercise. And I was vegetarian for most of my life, so less meat suits me fine. So I think I have accidentally stumbled on the right formula, assuming you are right! I will assume you are, as you're agreeing with what I'm doing 😀 

I think muscle atrophy is very unlikely for anyone unless you are living in the 3rd world countries. If you are permanently eating barely any calories, are doing 8-12hrs a week full body workouts (overtraining), then your body as a last resort will turn to catabolisim (burning muscle). As for gaining muscle, it does seem to be recommended to up the protein a bit, although it does seem to be a controversial topic amongst nutritionists and health care professionals as to how much.  

I was doing some research on fibre as it seems to me this is where I am lacking. I do well on my protein intake (I don't eat four-legged things but I do eat poultry and fish). I just wonder if having more fibre would make me feel more full without bloating. 

@blackchick71, Yes get some of your protein from beans and legumes, (chickpeas, lentils, kidney beans, etc), Eat plenty of vegetables and fruit. Choose less starchy carbs, like bread rice pasta etc. If you do have those, pick wholegrain, wholewheat varieties. You are getting good fat from the oils in the fish you eat, but also get your fats from nuts and seeds. Flaxseed and Chia are great sources. That will increace your fibre intake for sure. While I think of it avoid butter, creams, cheese and other saturated fats. Cottage cheese and fat free yoghurt are ok.