Day 2 of a planned 3 days of ‘no solid food’ fastingBlood sugar 108 mg/dLI usually look only at my calories, my “intake”, when I
run the numbers but, I wanted to actually look at my
calorie deficit, because I run nearly 20 miles a week as well as work out at the gym and walk.
Let’s look at some numbers:
🌟 09/2018: Food: 42184 kcal - Exercise: 79974 kcal = -37790 deficit
🌟 10/2018: Food: 45087 kcal - Exercise: 79011 kcal = -33924 deficit
🌟 11/2018: Food: 49731 kcal - Exercise: 71585 kcal = -21854 deficit
🌟 12/2018: Food: 48171 kcal - Exercise: 71900 kcal = -23729 deficit
🌟 01/2019: Food: 39207 kcal - Exercise: 68079 kcal = -28872 deficit
So I average a 30k calorie deficit each month. A pound of fat is about 3500 calories. 30k / 3500 = 10.7 pounds a month. So I should have lost 50 pounds over 5 months!
Ok, let’s see what actually happened:
09/01/2018: 168 pounds
02/01/2019: 168 pounds
Let’s look at a time when I actually did lose weight:
04/01/2018: 208 pounds
09/01/2018: 168 pounds
🌟 04/2018: Food: 11620 kcal - Exercise: 58470 kcal = -46850 deficit
🌟 05/2018: Food: 12121 kcal - Exercise: 57951 kcal = -45830 deficit
🌟 06/2018: Food: 16954 kcal - Exercise: 78962 kcal = -62008 deficit
🌟 07/2018: Food: 24710 kcal - Exercise: 75879 kcal = -51169 deficit
🌟 08/2018: Food: 44817 kcal - Exercise: 74405 kcal = -29588 deficit
Yes, the deficits are bigger, but:
👎🏾 146169 calorie deficit for no loss
👍🏾 235445 calorie deficit for a
40 pound loss
Is a 89276 calorie
deficit the difference between losing 40 pounds and not losing anything at all? At 3500 calories to a pound of fat, that is a
25 pound
deficit difference not
40 pounds.
Meaning, if I assumed that 'I really don't have a 146169 calorie deficit', and that in November I ate 49731 calories and only burned 42731 calories (NOT 71585 calories), for a
calorie surplus of 7000 calories and gain of 2 pounds for that month (7000 / 3500 calories per pound = 2 pounds).
So, I should reduce any recorded
deficit difference by 28000 calories.
The same logic would have to be applied when I DID lose weight. In June I ate 16954 calories but only burned 42731 calories (not 78962 calories), for a
calorie deficit of 25777 calories, yet I still lost 11 pounds (not the expected 7 (25777 / 3500 calories per pound = 7 pounds)?
You may say, well, it is still 'close'. Ok, but if I keep applying the logic, month after month, the discrepancy gets wider...
If I reduce the deficit, for each month during the 5 month period I lost weight, by 28000 calories, I come out with a total 95445 calorie deficit (rather than 235445 calorie). 95445 / 3500 calories a pound = 27 pounds. This still doesn't explain the 40 pounds lost during that period.
Let’s look at the
macros…
Maintained Weight (average per day):09/2018: (Fat: 76.46g, Protein:
121.36g, Carbs: 48.38g) | 168 > 167 = -1 pounds
10/2018: (Fat: 75.18g, Protein:
130.73g, Carbs: 58.22g) | 168 > 171 = +3 pounds
11/2018: (Fat: 76.17g, Protein:
150.47g, Carbs: 84.83g) | 169 > 171 = +2 pounds
12/2018: (Fat: 70.20g, Protein:
141.12g, Carbs: 81.30g) | 170 > 175 = +5 pounds
01/2019: (Fat: 55.74g, Protein:
112.56g, Carbs: 70.55g) | 175 > 170 = -5 pounds
Lost Weight (average per day):04/2018: (Fat: 27.19g, Protein:
27.45g, Carbs: 47.44g) | 208 > 195 = -13 pounds
05/2018: (Fat: 25.63g, Protein:
23.44g, Carbs: 60.27g) | 194 > 188 = -6 pounds
06/2018: (Fat: 28.99g, Protein:
33.04g, Carbs: 46.91g) | 188 > 177 = -11 pounds
07/2018: (Fat: 50.53g, Protein:
59.97g, Carbs: 28.35g) | 177 > 167 = -10 pounds
08/2018: (Fat: 73.07g, Protein:
127.94g, Carbs: 64.82g) | 168 > 169 = +1 pounds
The
carbs are relatively close, but the
protein really stands out. If I look at when there are higher carbs
and higher protein there is a direct correlation.
Knowing my body can convert protein to carbs
(…the liver converts an average of 58% of the protein we eat into carbohydrates) my data still points to a direct correlation between weight loss and carbs.
So, if I really want to
cut weight I need to lower my protein
and my carbs.
Dietary Fat and Hyperinsulinemia😎
Life is Good! Have a great day everyone!