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**It's not just HOW MUCH you eat, but ALSO WHAT you eat**
The scale needle isn't moving. You've been stuck on a plateau for a bit. "Why am I not losing/gaining weight? My calories are on target..."
Very common thing around this community. Here's the answer based on science (specifically the simplicity of the laws of thermal dynamics, or, "calorie burning"):
-Your weight can change without any change in bodily energy storage due to changes in water weight and mass in your digestive tract.
-You can be weight stable yet be in a deficit. So you can gain muscle and lose fat at the same time.
-If you’re gaining weight, you may still be in a deficit, because you can gain muscle faster than you lose fat.
-If you’re losing weight, you may still be in a surplus if you lose a lot of muscle mass.
-You can lose fat in a surplus if you rapidly gain muscle.
-You can gain fat in a deficit if you rapidly lose muscle mass.
All these statements are true. They demonstrate why CICO ALONE may boot work for some. But before you jump on the anti-carb or pro-carb bandwagon, try minor tweaks to your PROTEIN first. Muscle is far more dense (and valuable to a leaner body) than fat of course. Consuming protein builds and preserves muscle in coordination with exercise.
If you're losing weight and are stalled, how do you know if you're losing more fat than muscle, equally, or the reverse? There are scans to tell us, but most folks use the bathroom scale and assume... no bueno!
-Measurements, a mirror, and calipers are what most of us have at home. Use them.
-Ensure your protein intake is where it needs to be to accomplish your goal.
-Resistance training will reduce fat while preserving muscle in most cases if the previous statements are true.
The macros we watch and avoid may not be the ones we need to keep an eye on when the losses/gains stop 🤔
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1999 kkal
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Lemak: 73,54g | Prot: 157,72g | Karb: 155,20g.
Makan Pagi: Zoi Greek Yogurt Vanilla Greek Yogurt, Ground Beef (70% Lean / 30% Fat, Patty, Cooked, Pan-Broiled), Sunny Farms Jumbo Egg. Makan Siang: 85 Degrees Cranberry Cream Cheese Roll, Starbucks Caffe Latte (Venti), Optimum Nutrition Micronized Creatine Powder, Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate. Makan Malam: Angry Orchard Easy Apple Cider, Enlightened Fudge Brownie Ice Cream. Camilan/Lainnya: Olly Restful Sleep Gummies. lagi...
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1914 kkal
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Latihan:
Pekerjaan Rumah Tangga - 1 jam dan 30 menit, Berdiri - 1 jam dan 30 menit, Mandi - 30 menit, Memasak - 1 jam dan 30 menit, Duduk - 30 menit, Istirahat - 11 jam dan 45 menit, Berjalan (Sedang) - 5 km/jam - 15 menit, Tidur - 6 jam dan 30 menit. lagi...
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 Komentar
11 Jul 18 oleh anggota: murphthesurf
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I can't agree more, with my 20 pound loss I was and still am in a stall. trying to reduce calories to break it just made me feel tired. I redid my macro's and found with the additional exercise I was doing I needed to up my protein level.
When I upped my protein level my performance improved 100%, I was more energetic, no longer strained to do my exercises and could easily increase the workload.
while I would like the scale to be nice to me, I am more concerned with the changes in my clothing size and how well I feel.
I honestly don't think, the above statement you wrote can be repeated too often.
Just my two cents and that is probably all it is worth.
11 Jul 18 oleh anggota: baskington
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Fantastic post, chris!! Ty so much!! Super helpful.
11 Jul 18 oleh anggota: jengetfit123
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11 Jul 18 oleh anggota: rosio19
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GREAT comments by all very helpful. what is a good amount of protein for daily intake?
11 Jul 18 oleh anggota: skipviolet
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I'm not so much anti-carb as I am sugar. Sugar is a carb, but not all carbs are sugars. Carbs in low-starch vegetables are negligible and I don't bother counting them Fructose is worse than sucrose, but I don't like fruit anyway so, for me, it's a push. High starch vegetables aren't much better than fruit as far as being easily converted to sugar, amylase is quite efficient in that way. Results are what matter, though, as you say.
11 Jul 18 oleh anggota: @philrmcknight
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Burning faster could be an advantage if, typically, there weren't so much of it to burn.
11 Jul 18 oleh anggota: @philrmcknight
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One clarification: The liver can convert protein into glucose (via "gluconeogenesis") if the person is consuming very low or no carbohydrate and has exhausted stored glycogen in the muscles and the liver. (This can also yield a high fasting blood sugar reading, called "dawn phenomenon.") For this reason, LCHF/keto regimens call for "moderate" protein intake.
11 Jul 18 oleh anggota: Miraculum
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skipviolet, it varies from person to person and sex and activity level. I would guess that the minimum would be in the 60 range for women, that sticks in my mind obviously since I was looking for me. I am in my mid 60's and wanted to get an idea of how different it would be for my age group. some studies think the over 50 group by standard FED recommendations are outdated and too low.
I use a keto macro calculator to get a basic. I am sure there are other non keto calculators out there to help get a better macro number.
I always go with the lowest activity number and I adjust from there. I know from how I feel if I need to increase my protein level. I try the new protein level for a week or two and go from there.
11 Jul 18 oleh anggota: baskington
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Building muscle takes a lot of effort for everyone except a beginner, and requires a surplus to do so. Your body cannot build muscle from fat stores. That's not how that works. So while it's true that for a beginner to both lose fat and build muscle, it's a very limited window and will not account for multi-pound differences weekly or even monthly. The effect for a natural lifter will be minimal.
In fact, for a totally untrained individual consuming a surplus of calories on a perfect routine and diet could expect to at most put on in the ballpark of ~25lbs of muscle in their first year, with exponentially diminishing returns each year afterward. It's hard work. If your scale is going up and you're not doing some hardcore lifting and eating, then it's definitely not muscle.
https://bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
If you're stuck in a plateau, it's time to be honest with your intake. Start weighing everything.
11 Jul 18 oleh anggota: ieGod
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Great, site truncated my url. Try this one: https://goo.gl/xnVtyr
11 Jul 18 oleh anggota: ieGod
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Chrisw77: Yes, there are differences between LCHF/keto for weight loss v. LCHF/keto for body building/shaping. Once one reaches one's weight-loss goal, the macros may change. Very individual!
11 Jul 18 oleh anggota: Miraculum
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I agree with IEGod, in the beginning yes u can build muscle n lose fat ( again only when u are a beginner 😉)
11 Jul 18 oleh anggota: rosio19
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The meaning of the word Protein is First. Our forefathers knew this, and it is especially important that we who live in an information jungle keep this old wisdom close to heart. Fat and carbs are for energy. The body has zero need for carbs, so we're left with Proteins first, fat for Energy second. Carbs can be for special occasions, or if in need to increase body fat.
11 Jul 18 oleh anggota: Diddlee
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I know my protein intake on keto should be moderate. I can't seem to get it below 25% most days, and I feel better on days I get more... But then I am almost to my goal, so maybe its time to change my goals...
11 Jul 18 oleh anggota: InfinitePhoenix
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the macro's change with weight change, activity level etc. and yes when you are in maintenance you will be testing how the higher calorie level will change your numbers again. Generally you will be adding more carbs as you increase your calories. People get the wrong idea that it is just about fat.
It is a lifestyle not just a diet. Long term, the diet is training you towards your new lifestyle eating. The paleo diet is training for a paleo lifestyle. No matter what diet choice you pick, you need to reduce calories and increase exercise or what ever works for you to get that difference to lower your intake to promote weight loss. Once you are done with the diet, it hopefully trained you toward the new lifestyle eating.
11 Jul 18 oleh anggota: baskington
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I'm busy so can't respond but I see God is here so you're in good hands.
11 Jul 18 oleh anggota: -Diablo
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Phoenix everyone is different with their needs in the macros, you need to listen to your body. If you work better on the days you have increased protein, your body is yelling at you to do it. balance it the key, as you increase your calories to meet your need for fuel those macro's adjust as well. it is a sliding scale, need more protein to meet your physical work outs, then you eat it, the balance of your calorie needs are handled with the fat and carbs. I have another app that uses a sliding scale on the fat level. I set my protein for my keto diet needs, my desired carbs and my projected use of calories for weight loss. as I add exercise for the day, my fats will show I need more. but my increased protein level I set for the new exercising me is set.
If I find I still need more protein as I test each increase for performance, I just change the protein and the app does the projection of fat need to fill the gap for my exercise calorie burn.
does this make any sense?? I am trying to explain clearly, but my head is often good at thinking I am saying and writing it not as clearly
11 Jul 18 oleh anggota: baskington
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Personally I need the fat to reduce my hunger, the protein does not do it for me. I need my increased protein but no fat will leave me starving. different metabolism here. I just don't need as much any more.
11 Jul 18 oleh anggota: baskington
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For me nothing like a BALANCE DIET, you can eat it all 👌🏼😋😏 with moderation of course 😉
11 Jul 18 oleh anggota: rosio19
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