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I will face this as the usual fluctuation. Yesterday I ate more than usual but I also rested more time than usual. Did it even out? Was there a significant rise in metabolism for eating more than usual yesterday as Doublecheese has been mentioning? :) Whatever it was, it's always great when the weight goes down, especially after you misbehaved the day before! Today I will try not to do that again or the weight will definitely start going up heheh.
edit: if there was weight loss due to elevated metabolism, that loss still probably can't account for so much weight in such a short time. I thought I should add this heheh.
edit: I went too hard on the pate lol. I almost forgot about the RL. Its presence has been increasing (that feeling) but it has still not manifested it self actively (to the point where it makes you move your legs) which is great! I have a doctor's appointment scheduled for the 29th. In the meanwhile, I've been taking multivitamins every day just to check if this keeps manageable while taking them, regardless of a daily exercise routine.
Going to exercise in a minute or two, and I'm looking forward for it! This is what is great about a daily exercise routine. You actually look forward for exercising such is the surplus energy, as long as you don't push it too much on each session, of course :)
edit: off to exercising! Up and awaay!
You can really feel the difference in exercising when you've had extra calories the day before either because of the calories themselves or because of the higher metabolism brought on by them.
edit: 4 Mcnuggets 190 calories?!? sigh lol
Today I sense a "dangerous" appetite lol. Those cashews are definitely addictive! I don't know what makes them so desirable but I'm constantly thinking about getting more. I'm going to get some soup instead. :)
edit: Already bought the cauliflower to make the cauliflower pizza crust! Now I just have to learn how to operate that blender I've never used lol.
I've got bad news for bacon lovers! Consumption of processed meats such as bacon, can increase the risk of heart diseases up to 42% and diabetes up to 19%. A study from Columbia University, also points out that eating as much as 14 pieces of bacon a month can damage your pulmonary function and increase pulmonary diseases.
Also, french fries, contain one of the most potent carcinogenics on food, Acrylamide, which forms with high temperatures when frying.
Diet sodas, contain aspartame (the sweetener) which is associated with numerous non-communicable diseases such as cancer, Alzheimer's, multiple sclerosis and chronic fatigue.
Most corn snacks are GMO, besides fried.
Processed sweets with sugar toppings have between 35 to 40 % saturated fat, associated with cardiac and brain disease and also cancer.
Hot dogs: An ingredient found both in hot dogs and in bacon, is sodium nitrite, a highly carcinogenic substance associated with diseases such as infant leukemia, and even brain tumors in babies. Other studies point out that sodium nitrite can trigger colon cancer. processed meat and sausage-type foods are a threat when eaten regularly.
Sodas in general: lots of sugar (on average 10 tsp), and also lots of artificial colorants and sulfites. They are also very acid, which isn't good for your kidneys (this one really surprised me :P). Your bones work as a mineral deposit. Minerals such as calcium are removed from the bones and launched in the bloodstream to help neutralize this acidity, leading to osteoporosis in the long term (this also surprised me...)
Already made frozen pizza: is filled with artificial crust conditioners and preservatives. The fact that their crust is also made with white flower also triggers insulin spikes (despite the fact that I've heard other types of flower are not so different lol).
Ice-cream (the fact that it's said the same way as "I scream" should sound the alarm. Just kidding lol): Despite the fact that there are healthier types of ice cream, the most usually sold type, has a very high amount of sugar, saturated fats, colorants and preservatives, many of which contain neurotoxins (what?!?!), which can damage your brain and nervous system.
Ok that was enough horror for one day lol
The most amazing thing is, that won't prevent me from eating many of those mentioned above... We are slaves to taste lol.
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58,7 kg
Perdidos até agora: 6,7 kg .
Ainda faltam: 2,7 kg .
Dieta cumprida: Razoavelmente Bem.
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1975 kcal
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Líp: 108,62g | Prot: 91,97g | Carbs : 171,54g.
Pequeno Almoço: Liver Pate (Canned), cherry tomato, goji berries, Water, Pistachio Nuts, Hazelnuts or Filberts Nuts, Cashew Nuts, Almonds, Dried Pumpkin and Squash Seed Kernels, Blueberries, Raisins, Dried Prune, Dried Apricot, Walnuts, Whole Milk. Almoço: Bean and Rice Soup. Snacks/Outros: Whole Milk, Whole Milk, Queijo Serra da Estrela (DOP) Queijo da Serra (DOP), Cashew Nuts, Cashew Nuts, McDonald's Chicken McNuggets (4 Pieces), Anona, Grapes, Cashew Nuts. mais...
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1804 kcal
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Exercício:
indoor cycling intensity level 6 (light) 10 to 13.4 km/h, 6 km (unlike most times, when I will usually only start going above 12 km/h at the last 10 minutes, this time I was already doing 12 km/h in the first 7 or so. You can - 30 minutos, Descansar - 15 horas e 30 minutos, Dormir - 8 horas. mais...
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A Perder 4,2 kg por Semana
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 Comentários
Thank you very much for this information Altendorf. It's just that limiting calories is already a difficult task for me. Limiting foods based on proteins/ fat and carbs would be even harder heheh since I'm strugling to eat stuff that I like. I will try to ingest more protein though especially because I'm in the process of starting weight training heheheh. But I will definitely watch that from now on, even if purely at an informational level for now. :)
24 jan 14 por membro: euheide
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That's probably due to differences between European and American guidelines Deb :). Thanks for the info!
24 jan 14 por membro: euheide
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I'm going to note those numbers down anyhow! :) Maybe it will be easier than I think but I'm really not seeing myself not eating something that I really feel like because of them heheh. Whenever it's an easy thing to do, I will do it :D
24 jan 14 por membro: euheide
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24 jan 14 por membro: euheide
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"Slaves to taste." Part of me agrees. Part of me is totally in love with my taste buds and the glory it brings me!
24 jan 14 por membro: Diea
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Ahahah Me too! I'm always trying to think of food as fuel and trying to choose the best one regardless but that darn taste is always getting in the way lol.
24 jan 14 por membro: euheide
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Whats the protein maximum thats recommended do u know deb?
25 jan 14 por membro: njashka8
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Deb_nash, thank you, for your comments! Looks like we started with a similar FCP profile. My sister is a nutritionist and I asked her for the quantitative guidelines behind her constant sisterly advice: "watch your fat in-take, and not just your sugar". She tells me 30% calories from fat is normal (in Europe, I guess) and it is recommended to stay below 25% for weight reduction. I find that a struggle, since I started with over 50% fat! I also find it a challenge to increase my protein intake WITHOUT simultaneously increasing fat as well. Fish, chicken (without the skin) and lentils are good options. I am personally not concerned about the upper limit on protein intake since I do not consider that an issue at the moment. My target FCP profile that I shoot for is 25%/55%/20%.
25 jan 14 por membro: Altendorf
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For those of you struggling between the will to diet and enhance fitness, on the one hand, and the temptation to succumb to your taste-buds and your past cravings, on the other hand, here's a bit of advice from Ken Blanchard, the "One-Minute Manager": How many diets does it take to lose weight? Answer: ONE - the one you stick to! I notice that dropping sugar and salt (including the "hidden" stuff) stills the temptation to "cheat"! I should know; I'm a chocoholic! ;)
25 jan 14 por membro: Altendorf
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I was shocked by the hidden salt in everything! I started checking it when my babies started eating because they definately shouldn't get too much and everything has more than i would've expected! I find it best to stick to plain fruit and veg and not add salt to any cooking and check for no added salt and sugar.
25 jan 14 por membro: njashka8
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Oh and about the protein i've heard that getting too much regularly can damage yoyr kidneys?
25 jan 14 por membro: njashka8
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I went 2 days back to see my FCP profile lol and it's at 48% fat in that day. Yikes! Thanks again from bringing this to my attention. I will certainly start looking more at that. Until now, that fact was flying "under my radar" lol. I've heard that both too less and too much protein can be harmful :). Too less protein can mean the loss of muscle tissue from your vital organs such as your heart. Too much protein reduces longevity in fruit flies at least. I've also heard that about the kidneys Ninaj. When I'm weight training I always try measuring like 100 g of protein at least. When not weight training. I will usually measure my daily protein as it enters my mouth lol (in other words, I don't really measure it). Maybe I should start paying more attention to fat protein and carbs... :) The way I thought about fat was that, I could simply eat all the fat I wanted bellow my RDI since it would all be burned as calories anyway. But, apparently things don't work that way :P. I have also noticed that, as I increased my protein intake, that that usually is accompanied by an increase in fat Altendorf :). The only way to get "skinny" proteins is to either get them from vegetable sources such as beans (perhaps too few for weight training) or to get them from supplements (not my preference since some protein supplements were found to be contaminated with heavy metals and to also not containing the claimed quantities of protein). The funny thing about the FCP profile is that, because it deals in percentages, you can be over the limit on one of them (like fat for instance) in the morning but you can easily correct it by eating more of the other ones, the end result (or number) being the only one that matters. :) ------ Dropping sugar and salt (and also saturated fat from what I've heard) definitely mitigates your desire to cheat Altendorf! :) Especially those two seem to be very addictive substances. I consider myself to be a chocoholic too, but now that I haven't eaten chocolate in, perhaps, a month or so, the desire for it grew considerably smaller. Temptation was horrible when, every time I opened the fridge I had chocolate looking right at me but, ironically, now it's that chocolate lying the fridge that helps me resisting sweets in at the grocery store :). Having your forbidden stuff always at hand may be a temptation at first, but it can also help you deal better with your temptation by knowing you can, at any moment, give in and, that train of though usually provides you with an "escape" that outlasts those "dangerous" moments. :) ------ The best way to avoid salt and other hidden addictive ingredients is, definitely and unfortunately, to avoid highly processed foods altogether Ninaj heheh. Sorry for this huge text. I got late to this conversation :P
25 jan 14 por membro: euheide
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late today, that is lol :)
25 jan 14 por membro: euheide
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ninaj88, I haven't heard about a maximum level for protein, but perhaps the danger is if someone eats most of their protein from animal sources their cholesterol might raise too high. I am on a low cholesterol diet because my doctor wanted to double my cholesterol medicine. I said I wanted to try to lower my cholesterol by changing my daily menu. I stopped eating meats except lean chicken no skin once a week, baked fish twice a week and ground beef maybe twice a month. When I saw that 90 grams of Tilapia fish was 51.3 grams of cholesterol, I wondered how much cholesterol is okay to eat, for a person like me who wants to lower their cholesterol. If you google "Low Cholesterol Diet: How Much Cholesterol Can I Have Per Day?" the article says 300 milligrams per day, BUT if you have been diagnosed with heart disease, you should eat less than 200 milligrams of cholesterol per day. The proteins from meat and dairy will have cholesterol, but the proteins from plant based foods will be healthy: nuts, seeds, beans, peas, hummus, etc.
Altendorf, it is a difficult thing for us to manage fats, carbs, proteins and calories! When I started writing down all my foods [on another website before I joined FS] the first month my FCP fat/carb/protein was 28/54/18. I have been continually changing what I eat, to avoid eating too much fat and to increase my protein to a normal level, and my FCP numbers during the past month average out to 28/50/22. I have been struggling with what to eat, but I think I will eventually figure out what is best for me. If your numbers are working for you, stick with it! Good luck, everyone. :)
25 jan 14 por membro: Deb_N
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That was a great thing to do Deb (to avoid resorting to drugs right away to try natural solutions first)! I've heard that the cholesterol in fish is a good one but I'm a complete ignorant in those matters lol. I think I saw that in a documentary from that famous doctor Mosley from the BBC ("diets and disease") or something like that :P. The most difficult thing I think may happen when respecting the FCP, besides being yet another parameter to control in our diets, is that it may conflict with other things such as your attempt to achieve the right quantities of nutrients from foods :) I still haven't tried it though so maybe that doesn't end up happening heheh. Thanks Deb! :)
26 jan 14 por membro: euheide
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Having a nutritionist as a sister is definitely good when you're trying to eat healthy hey Altendorf? :D
26 jan 14 por membro: euheide
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26 jan 14 por membro: euheide
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It is indeed a blessing to have a nutritionist for my wonderful sister! However, in retrospection, I see that I had good advice coming to me from different directions. I simply did not pay heed to it! And, fell into the trap of justifications, just like you, Euheide, that fat did not matter as long as I did not exceed RDI, etc., etc. The other issue was the lack of awareness - in quantitative terms - as to how much FCP and calories come along packaged in various foods. FS has helped to gain that vital awareness and convince myself of the dangers lurking in the processed food we eat. What a horrible mess we have made of ourselves and God's wonderfully balanced creation!!!
26 jan 14 por membro: Altendorf
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Nothing like natural food health-wise! The temptation of highly processed foods is very strong though heheh. It's a struggle between rationality and desire. :)
26 jan 14 por membro: euheide
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I didn't know the right proportion of FCP was usually correct in natural foods though! :)
26 jan 14 por membro: euheide
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Histórico de Peso de euheide
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