Types of weight lost

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2029 20% 51% 28% 0.04% 30g
1.59g/Kg 4.04g/Kg  
 
Total exercise calories this week: 912  

I’m afraid all of the above numbers are somewhat skewed this week, as I’ve been ill with stomach flu. Calories only count if they stay down, and my body rejected most of what I ate on Monday and Tuesday. Wednesday, Thursday and Friday were better, but I still suffered with indigestion and stomach cramping so I’m not sure my intestines were properly absorbing all the nutrients I put in. What’s more, the earlier bouts of diarrhoea likely decimated the microbes that live in the gut and help with digestion.

Another concern is the effect this will have had on my fat loss. When you lose weight, it can be because you lost water, you lost muscle mass, or you lost fat mass. One of the reasons low carbohydrate diets are so popular is that for every gram of carbohydrate stored in the muscle, you store three grams of water. When you go on a low carbohydrate diet your body burns through the stored carbohydrates so you lose a lot of water, and the number on the scale goes down rapidly in the first few days. It’s also why binging on carbohydrates can cause you to put on a lot of weight quickly – it’s mostly extra water weight.

With traditional very low calorie diets, the problem is you lose both muscle mass and fat mass. Yes, you burn stored fat to get the energy you’re not getting from food. But the body also tries to reduce your energy requirement by getting rid of muscle, which uses quite a lot of calories even at rest. However, exercise tells the body you need that muscle so dieters who exercise tend to lose more fat while retaining their muscle.

In my case, I feel like I lost some weight this week, but I also did far less exercise. I was careful to keep hydrated, so haven’t lost much water weight, but I may have lost some muscle mass along with any fat. I have my monthly BodPod appointment tomorrow, so it will be interesting to see if my body composition has changed for the better, or worse.

The Score for 26 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
2221 109.97g 215.47g 75.91g 99.10g 34.16g 31.90g  
20% 39%   40%    
     
Calories burned through exercise: About 150    

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 120g 157 15.12 0.00 0.00 0.00 10.80 3.00 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:30 Richmond gluten free sausages, grilled 130g 382 18.20 10.66 0.50 0.00 29.90 10.40 0.00
with Heinz tomato ketchup 10g 10 0.12 2.32 2.28 0.00 0.01 0.00 0.00
Heinz 50% less sugar Beanz 200g 134 9.00 19.80 4.60 7.40 0.40 0.00 0.00
Grilled tomato 80g 16 0.60 2.50 2.50 0.80 0.20 0.00 0.00
Genius brown sliced gluten free bread, 2 slices toasted 63g 159 1.58 28.35 1.51 6.30 4.16 0.32 0.00
with Butter 3g 22 0.02 0.03 0.02 0.00 2.47 1.56 0.00
and St Dalfour Raspberry fruit spread 19g 47 0.10 11.20 11.20 0.40 0.16 0.00 0.00
Yakult light milk drink 65mL 27 0.80 8.80 2.90 0.00 0.00 0.00 0.00
Decaf black tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
with skimmed milk 100mL 35 3.40 5.00 5.00 0.00 0.10 0.00 0.00
and sugar 7g 28 0.00 7.00 7.00 0.00 0.00 0.00 0.00
15:00 Beacon Hill hiking
16:45 Nairns gluten free wholegrain crackers 28g 128 2.97 16.49 0.50 2.13 4.70 1.85 0.00
Tesco extra mature cheddar cheese 38g 158 9.65 0.04 0.04 0.00 13.26 8.25 0.00
and Baxters Albert’s Victorian chutney 23g 34 0.23 8.09 7.40 0.42 0.07 0.00 0.00
Plum 85g 35 0.51 7.48 7.48 1.36 0.09 0.00 0
Lindt Excellence 70% Cocoa chocolate bar, 2 squares 20g 113 1.90 6.80 5.80 0.00 8.20 4.80 0
19:45 Spice Tailor rustic Rogan Josh curry sauce made with diced chicken breast and peppers 250g 329 32.52 11.58 7.99 2.99 16.46 2.75 0
Brown basmati rice 130g 150 3.75 30.83 0.51 1.44 1.23 0.29 0.00

 

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