adefwebserver's Journal, 29 September 2018

A person can only share their own experience and allow you to evaluate it. Telling someone else what they should do or trying to shame them is deadly.

If I tell a Type 1 diabetic to follow my low carb eating and then go for a run, because their pancreas cannot produce the insulin needed to prevent hypoglycemia, *that-advise-will-kill-them*.

In the same way, a insulin resistant person will have skyrocketing blood sugar levels if they think they can suck down 200 carbs a day like they see others doing. Forget about losing weight (Iโ€™ve been on this site for 8 years and during the first 6 years was only able to lose 15 pounds (2.5lbs a year))

So, I can only share my - OWN - experience:

๐ŸŒŸ For me insulin matters. Calories do not make me fat, insulin makes me fat. In *my* body (I donโ€™t know about โ€˜yoursโ€™) insulin production is affected by the amount of carbs I consume. If I do not reduce my carbs I will not lose weight, period.

All my conclusions are backed my data I recorded day by day for the past 5 months. Even when a person is talking about their own experience, ask them to show you their data. Examine their data for yourself.

Here are my numbers:

๐ŸŒŸ May [194lbs-188lbs] : 551kcal (Fat: 25.63g, Protein: 23.44g, Carbs: 60.27g)
๐ŸŒŸ June [188lbs-177lbs] : 585kcal (Fat: 28.99g, Protein: 33.04g, Carbs: 46.91g)
๐ŸŒŸ July [177lbs-167lbs] : 797kcal (Fat: 50.53g, Protein: 59.97g, Carbs: 28.35g)

Notice in July my calories went UP but my carbs went DOWN and I still lost weight.

In August and September I had weeks where I intentionally gained weight to โ€˜bulk upโ€™ for weight lifting so my calories went UP, however, if I only consume 1500 calories a day I am STILL in a calorie DEFICIT. So, it โ€˜looks likeโ€™ when I double my calories I stop losing weight:

๐ŸŒŸ August [168lbs-169lbs] : 1446kcal (Fat: 73.07g, Protein: 127.94g, Carbs: 64.82g)
๐ŸŒŸ September[168lbs-168lbs] : 1359kcal (Fat: 73.43g, Protein: 117.52g, Carbs: 46.79g)

This is where people will say: โ€œSee! It is only the CALORIES that matter! You just need to eat less and move more to lose weight! Simple! You Keto people are So Stupid for believing all that โ€˜insulin resistantโ€™ crap!โ€

But letโ€™s look โ€œinsideโ€ the averages:

*My* raw numbers for September:

01 - 168lbs - Calories: 2982 Carbs: 90
02 - 169lbs - Calories: 1975 Carbs: 49
03 - 172lbs - Calories: 2273 Carbs: 19
04 - 174lbs - Calories: 865 Carbs: 10
05 - ---lbs - Calories: 920 Carbs: 12
06 - 171lbs - Calories: 920 Carbs: 12
07 - 171lbs - Calories: 920 Carbs: 12
08 - 167lbs - Calories: 1180 Carbs: 15
09 - 168lbs - Calories: 1440 Carbs: 18
10 - 169lbs - Calories: 920 Carbs: 12
11 - 169lbs - Calories: 920 Carbs: 12
12 - 169lbs - Calories: 660 Carbs: 9
13 - 168lbs - Calories: 2122 Carbs: 111
14 - ---lbs - Calories: 2231 Carbs: 148
15 - ---lbs - Calories: 2151 Carbs: 166
16 - ---lbs - Calories: 3420 Carbs: 313
17 - 178lbs - Calories: 920 Carbs: 12
18 - 178lbs - Calories: 920 Carbs: 12
19 - 176lbs - Calories: 920 Carbs: 12
20 - 175lbs - Calories: 1080 Carbs: 19
21 - 175lbs - Calories: 580 Carbs: 9
22 - 172lbs - Calories: 1310 Carbs: 18
23 - 170lbs - Calories: 2491 Carbs: 113
24 - 171lbs - Calories: 790 Carbs: 12
25 - 170lbs - Calories: 900 Carbs: 15
26 - 170lbs - Calories: 565 Carbs: 12
27 - 168lbs - Calories: 860 Carbs: 18
28 - 169lbs - Calories: 1260 Carbs: 74
29 - 168lbs - Calories: 930 Carbs: 18

Letโ€™s looks at the data :

๐ŸŒŸ The biggest gain (10lbs) was from the 13th โ€“ 17th (168lbs-178lbs) - 9,924 calories - 738 carbs)
๐ŸŒŸ The biggest loss (10lbs) was from 18th โ€“ 27th (178lbs-168lbs) - 9,556 calories โ€“ 222 carbs)

Insights:

๐ŸŒŸ When I consume 1,984 calories a day for 5 days I gain weight
๐ŸŒŸ When I consume 955 calories a day for 10 days I lose weight
๐ŸŒŸ When I consume 147 carbs a day for 5 days I gain weight
๐ŸŒŸ When I consume 22 carbs a day for 10 days I lose weight

Analysis:

๐ŸŒŸ It would SEEM as if when I double my calories I will gain weight (quickly!) However, we have to assume my weight maintenance is NOT 900 calories (because I lose weight at those calories) so it has to be higher. According to: https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf a 50 year old โ€˜sedentaryโ€™ man burns 1800 calories a day. So 100 EXTRA calories a day will cause me to gain 10lbs in 5 days?? This is where I have to just say that this makes no sense to me. The numbers do not add up.
๐ŸŒŸ However, if I LOSE weight on 22 carbs a day, we can assume that my maintenance is 40 carbs a day. If I then consume 147 carbs a day I am increasing my carbs over my maintenance level by 3.6 times! This would cause my body to produce a MAGNITUDE more insulin and move more glycogen into my cells. Each gram of glycogen stored requires 3-4 grams of water so the majority of this weight gain is this โ€˜water weightโ€™ not fat, but there *is* fat also being stored by the insulin.

Conclusion:

This is why I feel insulin, controlled by the amount of carbs I consume, is the primary factor for my weight gain or loss.

Diet Calendar Entries for 29 September 2018:
1330 kcal Fat: 89.00g | Prot: 86.00g | Carb: 44.00g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Dinner: Wegmans Zucchini Noodles, Hillshire Farm Polska Kielbasa. Snacks/Other: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Quest Oatmeal Raisin Protein Cookie, Just the Cheese Grilled Cheese Crunchy Baked Cheese. more...
2416 kcal Activities & Exercise: Running (jogging) - 5/mph - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...

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Comments 
Excellent post! 
29 Sep 18 by member: Becc@
Great on the analytics! I'm impressed (as a fellow geek)  
29 Sep 18 by member: chrisw77
Have you tried going for a length of time on a stable diet of moderate calories (and possibly carbs) to see if stability may be an issue? 
29 Sep 18 by member: chrisw77
I'd equate it to a sponge that dries out from the fasting then balloons up once saturated with food (of any type) - in that type of trained metabolism, any macro could be blamed, but the lack and then reintroduction of any food is like soaking the sponge, no?  
29 Sep 18 by member: chrisw77
Feast and famine seems to be working, but when you go on vacation, you gain tons because you're starved from what I've seen 
29 Sep 18 by member: chrisw77
Great analysis. My experience is similar. 
29 Sep 18 by member: gz9gjg
Bodies like stability and a constant fuel source. I agree: when fasted, I feel great too and very clear-headed. But your body rebels which may be an indicator of a lack of nutrition or a deficit of some type.  
29 Sep 18 by member: chrisw77
I just want you to lose weight successfully and healthily and those are low, low caloric numbers ๐Ÿค” 
29 Sep 18 by member: chrisw77
Totally in agreement with you.....a calorie is not a calorie. Carbs make a difference . We need to eat hormonally. My experience is similar... 
29 Sep 18 by member: HypnoDeb
Great analysis. My experience is similar. 
29 Sep 18 by member: gz9gjg
I totally agree with you on the carbs too, you are very very sensitive to carbs and honestly I would put your reaction to carbs cut off a little lower then 40 on a higher calorie diet, you have not tested that yet, or at least I did not notice it. You have one day at 1300 with lower carbs and still had a loss. Sensitive folks need lower carbs at maintenance too, you will find that out when you test it. Carbs cause cravings, everyone has their own individual craving carb level. but along with Chris I would like to see you get more calories and get the weight loss more safely. It is important to feed our bodies too! You have a lot of exercise to go with those low numbers! 
29 Sep 18 by member: baskington
Good luck with all the info. Chris makes a good point on stabilizing the calorie intake vs. high/low. 
29 Sep 18 by member: srossca
I'm only using carbs because I get full too fast with the other macros which is why ketogenic and other LCHF diets work. I could never go over 1500-1800 calories daily on either.  
29 Sep 18 by member: chrisw77
But forget about the carbs. Adef works out the same amount as I do (if not more since he runs and walks too), so with just over 2 hours a week of heavy lifting, increasing calories to a moderate level would spurn higher levels of fat loss. 
29 Sep 18 by member: chrisw77
I suggest some HIIT Programs, at least once per week, & Hybrid. The rest of the week is C&S (Conditioning & Strength). I eat at least 2200 - 2400 everyday (6โ€™ foot) & rarely gain weight.  
29 Sep 18 by member: srossca
...and by "forget about carbs" I mean they should be used as a supplementary energy source when fats and protein aren't cutting it. In fact, they are the primary reason I'm gaining weight... because the insulin that promotes fat storage also promotes muscle growth: it's one of the body's growth hormones! (not just for aesthetics, but for survival purposes) You don't need carbs, but calories serve a purpose ๐Ÿ˜Š 
29 Sep 18 by member: chrisw77
I think he feels the only way he can build muscles is if he eats carbs Chris. You guys are in the different place. I know you can not gain wieght on keto, but Adef I think can. Your metabolism is just too fast and you burn everything before you even get a chance to adsorb it. Plus you oddly enough have a hard time eating enough calories, I have no problem eating 1400 to 1600 calories a day.  
29 Sep 18 by member: baskington
I bet his metabolism is higher as his activity level is higher than mine. The difference is yes, carbs, but eliminating that as a factor and taking Keto-Chris, he should do really well on 1200-1600 minimum. Much more effective is the consistency than the nutrients. The foundation should be the focus before tweaking the sub numbers. Otherwise, it's a tail-chasing game imho. Been there lol 
29 Sep 18 by member: chrisw77
I LOVE THIS ๐Ÿ’ž๐Ÿ’•๐Ÿ’™๐Ÿ’ž๐Ÿ’œ๐Ÿ’œ. Data does not lie! bravo ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘  
29 Sep 18 by member: jenjabba
I would love to see you go to a center that can measure fat, muscle and water volume of your body so you could see the truth. Until then you will not know for sure, weight fluctuations can mean many things but when they are daily it's water weight. 
29 Sep 18 by member: Diablo360x

     
 

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