Jurnal Diana 1234, 24 Okt 23

I had no idea…thank you so much for sharing this insight diana 

Thanks Diana, I learn something new from you so often 

Glad, you found the source of your hunger! That's probably why I seldom feel hungry. I try to eat healthy fats like avocado & olive oil.  

Glad this is working for you thank you for sharing it helped me look at what I’m doing as well! 🦋 

YOH, it's certainly a continuous journey! I'm always learning new things and tweeking my WOE. 🩷 Sherrye, Yes healthy fats are what nutritionist was talking about. 🩷  

I try to stick to a low fat diet. To me a high protein diet usually means high fat if the protein comes from meat. I try to avoid using protein shakes and bars for protein (per my doctor plus I am not crazy about the taste). Most of my protein seems to come from dairy and I was surprised that 2 cups of non fat milk has more carbs than protein. My goal is around 30% fat, and to get close to 60 grams of protein and not to go to far above 100_grams carbs,though I am usually closer to 130. It gets complicated when it's more than just calories 

Firequeen, glad I could help out🩷 Fatsinme, Thank you.I'm always learning new things too!🩷 

Diana, about how many calories is ideal for you to maintain? 

Larilyn, I only eat about 1200 but nutritionist wants me to up it to 1400 at least. It's just hard for me to get that much. I have my RDI listed at 1200 and do go over sometimes and that's ok 🩷 

Diana i didnt know you were that low on calories. If you up it to 1400 calories do you still maintain? That’s been my current dilemma. I would not have a problem eating 1900 if i could maintain. I get hungry. 

YOH, my calorie intake has been an issue between me and my nutritionist. She wants me at at least 1400 but would prefer if I was at 1500+. It's really hard for me to get that much in. I'm older and my appetite is just not that strong. I know I need more calories for weightlifting but it's a struggle. If I up my protein to 120+ I can usually get the calories up but sometimes protein is a struggle too. It's not just the weight gain I would be concerned about it's just hard for me to eat that much without throwing my carbs up to high.. 

So we have different views on food sweet girl. I have such a hard time keeping the calories down. I got excited this month when i was maintaining on 1400 average and then the past 10 days the weight started going up. Im hoping now that im back with the trainer i will slowly build some muscle back which will allow me to go up. I get so hungry and then i get the hankering for snacks also….i need some of what you have. I think we are only 4 or 5 years apart in age right? 

YOH, I'll be 66 in Dec! Can't believe that!! You have a totally different body type than me and you are taller. I'm 5'6" and have a small bone structure. I have no a$$ either. I hate that! My trainer is always saying to bump up calories so I can build a butt! Lol. You look fabulous and I understand your frustration as maintenance is sometimes trickier to figure out than dieting! 😘 

This is good to know I never would have realised fats so important 

Yep so i turned 60 last month (so weird i feel so young and unprepared to be this old😂). I think i have a medium bone structure on the bottom tho my wrists are small. Listen, hubs started doing h.i.i.t workouts 18 months ago and while he has sacrificed size in chest and biceps and triceps he has shredded his abs and built actual glutes. He has a bum like a legit nfl running back. Added volume and projection instead of the runners bum he always had. It’s mind blowing. But he does something like 100 and sometimes 150 squats, goblet squats, with kettlebells without etc and similar amount of lunges. He does funk Robert’s, Caroline girvan, upgrade x and funk Robert’s and iron wolf. All on YouTube. He comes down after 45 minutes looking like he just got out of the lake. I do not have that stamina. At least not yet. But those workouts will give you a booty for sure. He also gets about 140-150 grams of protein a day. I dont know if you are allowed to do those type of workouts but if so, (after surgery and you are cleared) check them out. He also walks with me 7 days a week and adds about 3 days of 8 mile runs in. But the booty. Aye-yi-yi 

Caroline girvan has 4 kettlebell workouts that incorporate squats and lunges. Day 4 and 5. This is a destroyer. Day 3 is good for upper body  

For me I found that healthy fats are very important to my diet. When I was still trying to lose weight actively (in maintenance ATM), I tried to go low-fat with very negative results. It's not that I didn't lose fat with low fat is that my energy levels plummeted when I was still biking with low fat nutritional dieting. But I had just read a bunch of articles that were talking about how autoimmune diseases individuals should be low fat as much as possible so I thought "oh I should reduce my fat." I have found through both my own experiences and talking with other individuals with autoimmune that healthy fats are very important to a person's diet particularly if you have an autoimmune disease regardless of many of those articles that I read. I've also found many doctors that have also had the opposing view of that particular idea. Including one doctor in particular who stated that with high amounts of exercise that cholesterol and saturated fat can be useful to regrow and repair the melanin sheath around the nerves. Of course all of this scientific testing had come from research studies involving rats and mice rather than human testing, but the amount of testing was much greater and involved much higher numbers of individuals tested than any of the other tests that were done on humans. So although rats and mice are not humans I do have some confidence in the results just because they have been so many of the tests done and with such large numbers comparatively to the small amount of tests that have been run on humans with the small participation numbers in those research studies. Although, I have to say that I'm really disappointed with the low number of studies available. Not to mention the contradiction that one finds when reading all of these studies, 😣. It would be nice if they could just get together and come to a consensus. Of course perhaps it's just a different materials (fats, proteins, carbs, etc) work differently in our bodies. I was reading an article recently that was talking about how there's a genetic component that can be found in individuals families that supports certain family groups being more prone to being vegetarian and that they have greater amounts of enzymes to break down plant materials and less enzymes to break down meats. The article wasn't long enough in my opinion to really support much of their thesis or back up their opinions in full, but I was busy that day and did not go to their original research materials and just went to the original fluff piece so I wasn't able to look at the actual research data. Still I think it's a interesting idea 💡. 

I'll have to check out Miss Caroline girvan, as I have a kettle bell and am working on my squats again it would not hurt to add some lunges in to. ^^ 

That makes sense on the fat. Even on m fat loss macros the trainer only drops my fat by 10 G and when I am on maintain I eat 50 G. But most of my fat comes from red meat becasue I do like to meal prep with hamburger for taco salads, goulash or spaghetti pie because it makes my week easier and I stay on track. I will say I cannot have two meals with hamburger. I love it if I can get to the end of the day and have fat left becasue I will munch on sirachi almonds!! My favorite. Also if I have salad with chicken I use full fat dressing to get my fat allotment in daily. All very interesting and thanks for sharing! I would love to build my peach but not something I want to tell my trainer. Maybe if my trainer was a women! LOL 

Valuable information 🙂💖