adefwebserver's Journal, 07 February 2019

Day 2 of a planned 3 days of ‘no solid food’ fasting
Blood sugar 108 mg/dL

I 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!
171.0 lb Lost so far: 36.0 lb.    Still to go: 7.0 lb.    Diet followed 100%.

Diet Calendar Entries for 07 February 2019:
530 kcal Fat: 20.00g | Prot: 72.00g | Carb: 9.00g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. more...
1930 kcal Activities & Exercise: Walking (slow) - 2/mph - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
losing 14.0 lb a week

22 Supporters    Support   

1 to 20 of 28
Comments 
It is what Dr Fung is saying these days. I read a blog where he said that the protein is probably more important than the carbs. Goes against what I am doing but it was interesting 
07 Feb 19 by member: liv001
@liv001 - My take on Dr. Fung is that the issue is about "Insulin". He has a famous quote that basically goes "I know how to make a person fat, give them Insulin". So, I believe that my high protein is triggering "higher insulin production" in me. My high fasting blood sugar levels also seem to confirm this (this morning I was 108!).  
07 Feb 19 by member: adefwebserver
Wow! Great with the numbers and explanation. 👍 
07 Feb 19 by member: Becc@
@Becc@- Thanks! These numbers apply to *my* body. Other people will be different. There are a ton of people on this site that can handle high carbs and protein and still lose weight. However, the numbers show that-I-cannot :) 
07 Feb 19 by member: adefwebserver
Dr Fung really seem to think to protein starve the body is a good thing. In a fully fasting state he argue that the body will "eat" some of the surplus protein that we need to get rid of as we slimming (such as skin). but for people who need to lose fat like his diabetes patients, yes it is all about the insulin but fasting just takes care of that without focussing on carbs. Which is why he thinks for extended fasters, focussing on protein is much more crucial 
07 Feb 19 by member: liv001
Here is the blog I read: https://idmprogram.com/how-much-protein-is-excessive/ 
07 Feb 19 by member: liv001
Yes, I agree, each individual needs to figure what's going on with themselves. I just admire your work and analysis of your numbers. It encourages me. 😊 
07 Feb 19 by member: Becc@
@liv001 - Thanks for the link to: https://idmprogram.com/how-much-protein-is-excessive/ ! This seems to confirm my own results when he quotes "today, it is perhaps more important to restrict protein than to restrict carbohydates". He also says in this article: https://idmprogram.com/dietary-fat-hyperinsulinemia/ "...you should be able to eat as much protein as you like without problems. But this is not true". When I started my analysis I expected the carbs to be the difference, and they are, but, I was surprised that it was carbs I am taking in through the protein, not the carbs I was taking in 'directly'. However, as he touches on in both articles "If you are trying to build muscle (body building) you require relatively high levels of protein". So, I DO need to continue to keep my protein high, but, when I am trying to "cut weight" I need to scale it back.  
07 Feb 19 by member: adefwebserver
😀 
07 Feb 19 by member: Keilin_4
always figuring things got to love that Adef. fat, high carbs and high protein means weight gain in my book. people tend to lose weight when they have high fat moderate protein, people tend to lose weight if they have moderate protein and moderate carbs and low fat. when you eat there is nothing moderate or balanced when you enjoy yourself. you load up on all three. protein sensitive folks like us will react to high protein. your activity level will tell you how much protein you can handle. morning testing seems to be a good overall test. no activity for me and I can do around 90 grams of protein on a high fat plan no activity plan, no weight gain. but I also don't have carbs.  
07 Feb 19 by member: baskington
I’d be shedding lb’s like crazy just trying to keep up with science n math like yours cuz it would take up all my time n I’d forget to eat lol. Great stuff. Kudos to you! 
07 Feb 19 by member: Swedishblondie
I admire you and love to read your journaling, but my head hurts from all the caloric info.... 😨. Just kidding. I love to keep up with your progress and logic... never change🙋 
07 Feb 19 by member: Alnona
F*ckin impressive account of your stats Adef! I bet you figured all that out in 30 minutes too didn’t you!?? Lol 😄 
07 Feb 19 by member: CrashtestDawnie
But seriously though, the magical calorie “deficit” is a tricky lill bastard. I’m my experience, the one thing I can be sure of is: my body changes. The way my body reacts to food changes depending on my weight, the type of food I eat, the type of activity I’m doing, and I’m convinced it also depends on my mood. But there’s no proving that one 🤷‍♀️😬 
07 Feb 19 by member: CrashtestDawnie
@baskington - Hey long time no see! Missed you! Yeah the issue that remains for me is even with the evidence in front of my face I still will take in a lot of protein because I like how it makes me feel :) However, I may cut back a bit more. 
07 Feb 19 by member: adefwebserver
@CrashtestDawnie - Yes my 'body changes' too. But, the most significant change is in my emotions and motivation. I simply 'change constantly'. Sometimes I'm motivated, sometimes I'm not. Sometimes I feel happy, sometimes I get down. My 'actions', my ability to fast or not, to exercise or not, has the most effect I think... 
07 Feb 19 by member: adefwebserver
@Keilin_4, @Swedishblondie, @Alnona - Thanks for the support! 
07 Feb 19 by member: adefwebserver
Okay - those stats made me dizzy! You have figured out so much - great job!! 
07 Feb 19 by member: nikeit
Damn!!! Someone give this man a Nobel Prize! Impressive sir🏅 
07 Feb 19 by member: g_ortegam
have to wonder since you really don't need to lose weight any more just your body shaping if you just can't enjoy that protein, I honestly don't see how protein would put fat on you. just help provide fuel for your muscles. and yes I pop in once in a while. 
08 Feb 19 by member: baskington

     
 

Submit a Comment


You must  sign in to submit a comment
 

Other Related Links

Members



adefwebserver's weight history


Get the app
    
© 2020 FatSecret. All rights reserved.