How to ensure no muscle loss in Atkins

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msawyer13

Joined: May 10
Posts: 126

      quote  
Posted: 13 Feb 2013, 18:06
ebivr wrote:
I read somewhere that the body is incapable of losing more than 3 lbs of body fat a week & that everything else is just lean muscle & water???


That just about aligns with the math from this study. It's basically saying that your body can "burn" 31 calories per pound of stored body fat you have, each day.

So, if you're 150 pounds with 30% body fat, you have 45 pounds of fat. That means your body can "burn" (45 * 31) = 1395 calories worth of stored fat each day. That means (1395*7) = 9765 calories worth of fat a week.

Since we know that ~3500 calorie deficit is equal to one pound, then (9765 / 3500) = 2.79 pounds a week of fat your body can "burn".


Of course, if you're 250 pounds with 50% body fat, this would suggest you could burn about 8 pounds of fat each week. But you'd have to run a daily calorie deficit of almost 4000 calories... if the math is right.

This also aligns with what they do on Biggest Loser. ~1500 calorie/day diets and 3 hours of intense physical training every day. They are probably running 3000-4000 calorie deficits daily...


smughal

Joined: Jan 13
Posts: 12

      quote  
Posted: 13 Feb 2013, 22:38
liv001 wrote:
If you want to balance calories as a way of eating that is fine
And judging by the discussion it seems where you want to go.

Form an Atkins point of view you are eating too low fat diet
There were virtually no sources of fat in your det. Typically on Atkins we have 65 % of calories coming from fat. So the eating is not really Atkins.
Also you seem ot have high carbs days. The result of this is that you are not really fat burning using ketposis.
However, again. This is just a fyi.

I will be following the information on muscles and calories and protein.


Noted, now i'll focus on the calorie braekup and will try to include 60% fats.
smughal

Joined: Jan 13
Posts: 12

      quote  
Posted: 13 Feb 2013, 22:40
liv001 wrote:
If you want to balance calories as a way of eating that is fine
And judging by the discussion it seems where you want to go.

Form an Atkins point of view you are eating too low fat diet
There were virtually no sources of fat in your det. Typically on Atkins we have 65 % of calories coming from fat. So the eating is not really Atkins.
Also you seem ot have high carbs days. The result of this is that you are not really fat burning using ketposis.
However, again. This is just a fyi.

I will be following the information on muscles and calories and protein.


Noted, i'll adjust my diet so that 60% would be fat.
eKatherine

Joined: Aug 12
Posts: 1,286

      quote  
Posted: 13 Feb 2013, 22:44
smughal wrote:
So my calender is here, i m carefully counting my carbs to keep them below 20gm, what i ate is 50-60% protein n approx 30% fat, do i need to increase fat? My cholestrol levels r perfect but i try to avoid fats. My aim is to reduce weight but save muscle so that my metabolism remains gud, also my measurements say 30% body fat, i want to be in 20% body fat range


You didn't say how many grams of protein you are consuming, or how many calories. To calculate the minimum, you should convert your bodyweight to kilograms by dividing pounds by 2.2, then eat 1 gram of protein per kilogram per day. After your 20 grams of carbs, the rest of your calories should be as fat while in induction, so you should be eating more fat than protein.

Don't be afraid of fat. Fat is your friend when you're on Atkins. My lifting performance has increased as I have increased my fat intake.
smughal

Joined: Jan 13
Posts: 12

      quote  
Posted: 13 Feb 2013, 22:50
Thank u all for such quick and help full responses, i m really glad for all your support. Now at least i would be mentally satisfied that the plan m following is for avoid Muscle loss and focus on Fat loss.

My weght is approx. 100kg or 220lb with 30% body fat that means, 30kg or 66lb of FAT, (ma GOD! how much i deposited in past 5 years).
So 66*32 = 2112KCal is the maximum calorie decifit per day, that i can go safely without loosing muscles (i know its ideal, i'll definately loose some of them but not much).

On Atkins side, calorie breakup, i'll try to adjust my diet to have 60% of fat instead of 60% of protein.

Again, thanks for all your support it feels me great, that lot of people here to support me, and fatsecret is not just a site its a community.



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