03-03-2013, 10:27 PM
Pebbles, Thanks for the salt info. I have not eaten salt for years & eating 10-20g of salted butter made me feel very strange so I switched to unsalted. But it is certainly something to think about if I get any symptoms.
Like Bifcus, I wouldn't use bullion but would add a good mineral salt to my broth
03-03-2013, 10:27 PM
12 week n=1 experiment
Protein 46g (sedentary female), Carb 5g, Fat 80%, Cals 1130 incl 30g Coconut Oil. If LBM lost move up a protein level. If Wt Loss stalls add extra 7g (56 cal) coconut oil
Start Weight: 174lb BMI: 28.03 BF (BIA): 40.7% Water: 43.2% LBM: 55.6% LBM: 103.2lb
Update: Week 1 of n=1
Mon 25-Feb Cals: 1170 Protein: 47g Ratio: 16-2-82 Sleep: 5.5hr/awake/ 45min
Tue 26-Feb Cals: 1175 Protein: 47g Ratio: 16-2-82 Sleep: forgot to track
Wed 27-Feb Cals: 1046 Protein: 46g Ratio: 18-2-80 Sleep: 4.5hr, bed late, woken by alarm
Thu 28-Feb Cals: 1126 Protein: 42g Ratio: 15-2-83 Sleep: 5.5hr/awake/ 45min
Fri 01-Mar Cals: 979 Protein: 44g Ratio: 18-2-80 Sleep: 5hr+30mn+1hr30
Sat 02-Mar Cals: 1114 Protein: 42g Ratio: 15-2-83 Sleep: 7hr straight
Sun 03-Mar Cals: 1287 Protein: 47g Ratio: 15-2-83 Sleep: 7hr straight
Weekly Average: Cals: 1129 Protein: 45g Ratio: Av % (16-2-82)
Weight: 170lb Loss: -4 BMI: 27.39 BF (BIA): 40% Water: 42.7% LBM: 56.5% LBM: 102lb
NB: Cals were up on Sunday to get my average cal number right for the week - this moved my scale weight up slightly when it had been decreasing all week so 1250 cals seems to be my sticking point. Will know better when I get more data.
Although I lost LBM this week I will keep the calorie & protein count the same, as I want a few weeks worth of data before I change anything. Also it was TOM this week so that may throw things out. IF the LBM loss is as large next week I will reconsider but I would like to do 4 weeks with the same numbers if I can.
Last edited by Ddraig Goch; 03-03-2013 at 10:34 PM.
03-04-2013, 01:45 AM
Draid, from what I understand there is some 'lbm' lost with the fat loss because of the non-fat supporting structure around fat cells. So it might not be desirable muscle that's going, but the stuff that's in support of the fat.
03-04-2013, 01:46 AM
If you're looking for the book by Atkins, as opposed to up date of his program written after his death, you can look for The New Atkins Diet Revolution. That's the update of his original 72 edition.
Originally Posted by Rosemary 231
03-04-2013, 01:49 AM
It's staggering how Western society routinely over feeds itself. Once you know what you actually need for physical health, and eat to that level, it's shocking to see how little that is, comparatively. A friend and I were talking about that tonight. I cooked. We had half a small roast spatchcock each, with homemade tomato sauce and broccoli. Totally within recommended limits and so filling, now that I'm used to sensible portions!
Originally Posted by 252dlp
03-04-2013, 02:50 AM
Ozk yes you are absolutely right. I read somewhere the other day that contrary to CW, fat cells eventually die off & if you are losing rather than gaining fat, they will not grow back. As such the mitochondria belonging to the dead fat cells will be lost as well, hence some LBM loss is inevitable. Also as the weight is loss, additional bone, connective tissue etc supporting the extra weight is also lost so the body remains in proportion.
Originally Posted by OzK
This is why I have decided not to panic – as long as the Fat:LBM loss remains at 3:1 I’ll probably live with it for a few weeks.
PS: have just found this site which, if true, is quite revelling:
1) It has a table of healthy body rat ranges:
Age Female Male
18-39 21-32% 8-19%
40-59 23-33% 11-21%
60-79 24-35% 13-24%
My calculated BF (not based on BIA) of 30.7% puts me in the healthy range for my age – so that is a tick in the box for health.
2) When gaining weight it suggests that ‘the extra weight you gain is about 60-80% fat and 20-40% lean body mass. Therefore, if you gained 10 pounds, about 6-8 pounds would be fat and 2-4 pounds would be lean body mass. This would mean increases not only in your fat tissue but also in your muscles, stomach, intestines and other organs, bone and water’ as per above
3) When you lose weight it suggests that ‘Experts have determined that:
During the early weeks of weight loss, at least 75% of the weight you lose should be fat loss and not more than 25% should come from lean body mass. (this is what has happened to me in week 1)
As you continue to lose weight, especially if certain types of exercise are included in your weight loss plan, fat loss should be about 90% of the weight you lose and lean body mass should be about 10%.’
03-04-2013, 03:03 AM
Sure. Or you could have 1000mg sodium in warm water a couple of times a day. I use the cubes for travel convenience and because the sodium content is pre measured. If I ever see detrimental effects from them then I will stop using them.
Originally Posted by Bifcus
PS to everyone, 1) 1000mg of salt does not necessarily equal 1000mg of sodium. 2) If you have high blood pressure, proceed with caution. *I also added these notes to the original post.
Last edited by Pebbles67; 03-04-2013 at 03:09 AM.
03-04-2013, 03:24 AM
This has been a revelation to me too since starting EMF. I used to quite happily eat a large chicken breast in a single portion & think I was being good. Now I know a correct portion size for me is approx 3oz a single chicken now lasts me 5-7 meals instead of 2, which is great news since I am on a stupidly tight budget at the moment. It also means, of course, that eating grass fed or organic should not break the bank as the extra cost can be off-set by the money saved using the correct portion control
Originally Posted by OzK
NB: I used to buy a small kebab (meat & salad only) from the local vendor occasionally & split it into 2 meals. Now I would have to split it into 3 to keep within my daily macros
I think a lot of the western worlds obesity issues have stemmed from fast food vendors & restaurants introducing stupid portion sizes.
03-04-2013, 03:39 AM
I just checked it out - to get 5000mg of sodium I would need to eat 12722mg of salt - that's 2 1/2 tsps, a hell of a lot of salt!
Originally Posted by Pebbles67
Sodium Versus Salt - Difference Between Salt and Sodium in Sodium Chloride
Chemical Analysis of Natural Himalayan Pink Rock Salt | Salt News
03-04-2013, 04:31 AM
except that food you wouldn't necessarily expect to have sodium also has some in it naturally. MFP does have the ability to follow your sodium when you track, if you add it.
Originally Posted by Ddraig Goch
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