chrisw77's Journal, 11 January 2020

Sounds like great advice 

"For example, in one study, athletes either lost 1.4 percent of their body weight per week (for a 200-pound person, that would equal 2.8 pounds per week) or 0.7 percent of their body weight per week (for the same 200-pound person, that would equal 1.4 pounds per week). Both groups lost the same amount of total weight, but while the fast weight-loss group lost 7 pounds of fat and 0.66 pounds of lean mass, the slow weight-loss group lost 11 pounds of fat and gained 2 pounds of lean mass."<---I like that quote. Slow is best. 

"Milton explains that, unlike aerobic exercise, strength training—especially heavily-loaded strength training—primarily recruits type 2 muscle fibers, which contribute to muscle mass preservation and gains. Strength training also triggers the short-term production of hormones such as human growth hormone and testosterone that aid in muscle retention and building." <3 

"For example, in one study of men who were both cutting calories and exercising, those who followed a high-protein diet lost 10.56 pounds of fat and gained 2.64 pounds of muscle. Meanwhile, those who followed low-protein diet with the same number of total calories lost 7.7 pounds of fat and gained less than a quarter pound of muscle."<---for the ones who believe protein causes fat gain. This is full of gems. 

"Pay attention to carbs A low-carbohydrate diet is unnecessary for weight loss, and may even impair muscle maintenance and potential growth by limiting exercise performance, Milton says. However, in one study from the University of Illinois at Urbana-Champaign found that when women followed a 1,700-calorie diet for 10 weeks, those who maintained a 1.4:1 carbohydrate-to-protein ratio (171 grams of daily carbs 125 of protein) lost more fat while losing less lean mass (aka muscle) than those who maintained a 3.5:1 carbohydrate-to-protein ratio. Smith-Ryan explains that you don’t need to go as low as the study did retain muscle mass while losing fat, though. She says an easy 2:1 ratio is ideal. So however much protein you eat (see above), eat double the number of grams of carbs." 

So my 400g carbs and 200g of protein per day seem to be ideal. Nice! 

Smith-Ryan explains that you don’t need to go as low as the study did retain muscle mass while losing fat, though. She says an easy 2:1 ratio is ideal. So however much protein you eat (see above), eat double the number of grams of carbs.... This is FANTASTIC! I'm already doing everything in this article except when I cut my calories too low in Sept/October :( And the sleep- God knows I try- sometimes it's just sucky. Lots of interesting stuff! Thanks for sharing!  

Sharing the same thing. Sorry- found that most interesting.  

So simplifying this so my head doesn’t fall off...2:1 is 200 carb 100 protein, or 300 carb, 150 protein? So easy. But how do we know the grams best for us? I struggle always wondering if I get enough. 🤔 

No mention of fats? Do those numbers matter much? And if all the macros are on point, why count the cals? Just throwing this out. Always wanting to learn more and do better. 

I almost posted the last blurb about sleep as well. Great page, I shared it on my FB. 

Wifey, macros or calories, as long as you track one or the other, it shouldn't matter. Calories is just easier to ensure you're in a deficit because this site for example, shows you your calorie burn, not your macro burn. 

Honestly, I can't eat 3/4 of my weight in protein grams and double carbs. There are days I can only eat two meals due to dialysis. BUT...I will try to keep this in mind. I'm trying all sorts of ways to get more protein and unprocessed carbs like quinoa and farro (bread is my downfall). Good info to know. You are an encyclopedia of helpful knowledge. :0) 

I'm following Dr. Michael Mosley 8-Week Blood Sugar Diet which is 800 calories a day for 8 weeks. no bread rice pasta potatoes or any carbs with high sugar content eg. mostly all root vegetables which are grown under ground.  

Doctors spend about 5% of their schooling on nutrition, and it shows. 

not Dr Michael Mosley if have Google and YouTube he is well versed in nutrition  

I've started protein smoothies (homemade) this week and feel so GOOD. My protein has gone up, looking back this week. Beans are a no-no food and potatoes in moderation (love both though). I have been eating more cheese, yogurt, and skim milk since I stopped taking TUMS as a phosphorus binder. Loving the ideas from you experts (why I started protein smoothies with dietitian approval). Aside: Binky-pup has only seen a cat one time in her life...wondering if the tasty proteins would interest her. LOL 

And I wonder how people survive with 800 calories per day and how this can even be “prescribed”. Wow 😯 

@Velvetee I was member in a Greek eating disorders' forum, that has closed, where lots of the members had various bariatric surgeries and i was following their diaries. Those people do eat that little for lots of years. And they do not feel hungry at all. 

I think that statistically there are more people who just restrict themselves to 800 calories without bariatric surgery vs those who eat less because of a gastric bypass (which does not work in 100% cases either).