Daily averages for the week:
|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 burned through exercise:||About 150|
What I ate:
|08:30||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|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|
|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|
|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|
|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|
|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|
|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|