I put 10lbs on over my stag weekend and dropped it all within 3 days of getting home. Unless you really smashed the food in to the point you were rolling around it'll be mostly water weight especially as you were on keto before you left weren't you?
*** Big Fat Weight Loss Thread ***
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Man of Honour
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Not on keto.
Used to do 5/2 fasting for about 10 years. But tried eating maintenance calories from Feb 2022 and more or less maintained weight with moderate weekend cheating and far less alcohol.
Definitely gained belly fat. Top abs were showing a bit before holiday and they ain't anymore. I think I gain weight very easily, especially if I drink beer. Managed over 8kgs last Christmas and that was probably done in 8 days.
i agree with @tom_e a decent chunk of that is going to be waterweight/glycogen store replenishment. maybe 2-4lb max of fat, but dont forget 1lb of fat is equiv to a 3.5k+ calorie surplus over a week, so 13lb of fat over 17 days would have required a 2.7k SURPLUS minimum to achieve. Pretty sure even a holiday indulgence is not going to come close to that!
Man of Honour
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I'd agree that it's not all fat.
But I ball parked calories some days in MyFitnesspal and I'd say I would've easily hit 4500 calories a day, against maintenance of 2200 calories
I mean 5 beers is 1000-1200 calories easy and I had at least that every day.
I estimated that a grilled feta starter was about the same size as the packs you buy in the supermarket and they are 200g. Thats 560 calories! My other favourite starter is feta saganaki with honey which is easy 700 calories.
Assembling my sandwich for work right now and tracking in MFP:
2 slices rye bread - 237 cal
Spread on 1 slice bread, spread thinly - 25 cals (5 grams)
Salad cream on 1 slice bread, spread thinly - 9 cals (9 grams)
Leerdammer slices x 2 - 142 cals
Honey roast ham - 68 cals
481 calories for a single sandwich - I used to make 2 of these daily, with more spread/salad cream, 3 or 4 slices of cheese and lots more ham. I was probably packing away 1200+ calories easily over lunchtimes.
what's the nutritional profile like for 100g of Tofu - don't think i've ever had it but looks very dense.^^ I think my dinner turned out at around 1200 last night.
I think it was 118 cal per 100g (a pack was about 400g before being drained) - and 1g of carbs per 100g.
Ideally, you'd drain it a day before you intend to eat it and let some paper towels soak up as much of the water as possible.
Then you can add garlic, ginger, tomato puree or whatever to add flavour. Plain tofu is pretty much tasteless, it's what you add that makes the difference.
Doing something right, same scale weight I was two years ago but tried on a polo shirt today that wouldn't fit two years ago and it fits fine, actually a little looser than before.
Once again re-emphasising, don't just go on scale weight.
Once again re-emphasising, don't just go on scale weight.
Hey guys, in the past i've had some good results just really stripping back my calorie intake to around 1000 per day if i want to lose weight (About 10 years ago I dropped 3 stone by doing a sub 1000 cal diet for 3 months).
I know people recommend not cutting back on calories that much as it makes it harder to push through a stall and easier to "Relapse" when you come off the diet, but are there any other reasons why it is a really bad thing to do?
I only ask as over the past 9-12 months my weight has been creeping up and I need to get it back down again so I was considering going for my 1000 calorie approach again. I'd normally fast until lunch (with maybe a fasted workout in the morning), then have a protein shake at lunch (protein powder, banana, almond milk and maybe some peanut butter) which would roughly be around 350-400 cals and then have as healthy as possible dinner in the evening. Surprisingly I don't really feel hungry and can get by on this kind of diet pretty well.
I've never counted macros but i tended to see pretty consistent weight loss every week as long as I stuck to the plan (and didn't drink booze or have cheat meals) but i'm wondering if there is maybe a "better" way to do this?
My weight doesn't typically yo-yo, its only gone up recently as i've been quite transient and moving around with changes in work and living circumstances so have found it difficult to stay on top of. I'm normally pretty good at going to the gym and generally being healthy, booze has been the big difference of late which I'm cutting right back on.
Long story short, say I wanted to lose 10-15kg (i'm probably about 87kg atm, 5ft 8/9) what would you recommend I do diet-wise? Should i mix it up and try something new or crack on with how i've always done it? I've always wondered if i'd get better results by tracking macros and that kind of thing but not too sure.
I've just plumped for a Huel package this morning too so will try and weave this in to my diet for consistency sake.
I know people recommend not cutting back on calories that much as it makes it harder to push through a stall and easier to "Relapse" when you come off the diet, but are there any other reasons why it is a really bad thing to do?
I only ask as over the past 9-12 months my weight has been creeping up and I need to get it back down again so I was considering going for my 1000 calorie approach again. I'd normally fast until lunch (with maybe a fasted workout in the morning), then have a protein shake at lunch (protein powder, banana, almond milk and maybe some peanut butter) which would roughly be around 350-400 cals and then have as healthy as possible dinner in the evening. Surprisingly I don't really feel hungry and can get by on this kind of diet pretty well.
I've never counted macros but i tended to see pretty consistent weight loss every week as long as I stuck to the plan (and didn't drink booze or have cheat meals) but i'm wondering if there is maybe a "better" way to do this?
My weight doesn't typically yo-yo, its only gone up recently as i've been quite transient and moving around with changes in work and living circumstances so have found it difficult to stay on top of. I'm normally pretty good at going to the gym and generally being healthy, booze has been the big difference of late which I'm cutting right back on.
Long story short, say I wanted to lose 10-15kg (i'm probably about 87kg atm, 5ft 8/9) what would you recommend I do diet-wise? Should i mix it up and try something new or crack on with how i've always done it? I've always wondered if i'd get better results by tracking macros and that kind of thing but not too sure.
I've just plumped for a Huel package this morning too so will try and weave this in to my diet for consistency sake.
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@R.O.S.S.I There's a few other elements to dropping so low in cals.
Downsides:
Upsides:
It gets you quick wins. In my view thats pretty much it.
Studies over and over again have shown that crash diets work temporarily and in the vast majority of cases the weight just gets put back on. Due to any combination of the above mentioned downsides.
It might be good to get some more information regarding what your goals are, and so a more sustainable approach can be suggested, also an expectation of how long you should take to do what you want to do. Why crash diet for 6-8 weeks of utter hell, to potentially hit your goal, to then rebound in the following months, when you can hit your target over 6 months where you are only actually in a deficit for 3-4 of those, for example?
Downsides:
- Harder to sustain - mentally not just physically, food is not only important for physical activity but for cognitive function as well.
- Impact on activity levels reduce even further due to less available energy coming in
- Detrimental to your metabolic health, ie if you sustain a low calorie intake over a period of time your body will adapt and lower its requirements
- Actually difficult to hit base levels of required nutrients to sustain normal healthy function, as an example most suggest at a very very minimum 30g of fats per day, and thats 270 cals, over a 1/4 of your target, in extremely low volume, low satiating food.
- No room for manoeuvre once you plateau
- Doesn't teach a healthy respect for food, or give you an understanding of how your body reacts to different levels of calories.
Upsides:
It gets you quick wins. In my view thats pretty much it.
Studies over and over again have shown that crash diets work temporarily and in the vast majority of cases the weight just gets put back on. Due to any combination of the above mentioned downsides.
It might be good to get some more information regarding what your goals are, and so a more sustainable approach can be suggested, also an expectation of how long you should take to do what you want to do. Why crash diet for 6-8 weeks of utter hell, to potentially hit your goal, to then rebound in the following months, when you can hit your target over 6 months where you are only actually in a deficit for 3-4 of those, for example?
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I've set myself a 1700 cals target per day on MyFitnessPal and along with the gym/exercises it should drop about 0.5kg a week I'd say but that's onyl if I am good. I got a stern message from the wife last night which has shaken me up to ensure I stick to it now.
Those are all very fair points, thanks for taking the time to reply.
I think i've always just associated a high caloric deficit to being the quickest way to drop weight. i.e a 1000-1500 deficit is going to lose me weight much quicker than just being 500-750 deficit, for example.
I genuinely never really found it "hellish", I usually felt quite full off the smoothie I made and made sure dinner was bulked up volume wise (with low cal foods) whilst being overall very healthy. Don't get me wrong it wasn't the most amazing time of my life from a culinary perspective, but it wasn't too bad.
I have also never really tracked calories properly previously and may start doing it now so was thinking about trying 1200 calories to get started. What kind of macro split would you recommend on 1200 calories?
My goals are to drop the 10-12kg I have put on in the last 12 months and then try and get myself down to 70kg. I used to box a couple years ago and was training pretty consistently, getting myself down to 72kg at one point but have typically hovered around 74-76kg for a long long time which I was quite happy with.
As said, i've got a gym membership again and have been going fairly regularly for the past few weeks but my diet has been all over the place so haven't been seeing the results, hence why I'm deciding to just buckle down on diet and go hard with things.
It also makes it hard when the social calendar is quite full as most of the time they are events that involve booze, which I know I have to cut out now (apart from next weekend when we go to Silverstone).
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@R.O.S.S.I
Swap the protein powder and almond milk for 250g 0% Greek yogurt or Skyr. More protein and more satiating than drinking a protein shake.
I'd also agree that 1000 calorie diet isn't sustainable and you'll end up back were you started at some point.
As I've suggested before to others. 5/2 fasting worked for me. 600 calories a day for two non consecutive days a week. You say you're already fasting until lunch time, so you could do and have two 300 calorie meals a day or one 600.
I found that easy to maintain as well, to the point that I did it for around 10 years and maintained a 72kg weight for all that time. Other than holidays when I didn't fast.
Swap the protein powder and almond milk for 250g 0% Greek yogurt or Skyr. More protein and more satiating than drinking a protein shake.
I'd also agree that 1000 calorie diet isn't sustainable and you'll end up back were you started at some point.
As I've suggested before to others. 5/2 fasting worked for me. 600 calories a day for two non consecutive days a week. You say you're already fasting until lunch time, so you could do and have two 300 calorie meals a day or one 600.
I found that easy to maintain as well, to the point that I did it for around 10 years and maintained a 72kg weight for all that time. Other than holidays when I didn't fast.
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Ask yourself why youve put the weight back on, if you have previously done high deficits, see my comment on crash dieting and the studies of those that partake, with the majority of those putting all the weight back on.
Really a start point is heavily dependant on your stats, and activity levels, how active are you, how many steps do you do per day for example? how many gym sessions per week.
Tracking everything down to the splash of milk you put in a tea or coffee and sources you have with dinner etc. You probably dont realise just how full of cals mayo, sweet chilli dips etc are! 20-30g 200-300 cals!
As a really rough guide I would suggest starting out on 1800-1900 calories. Protein you should aim to hit 1g per lb of realistic target bodyweight so lets take 76kg you want to be focusing on 168g protein (round up for ease), the i would suggest 30-40g fats, then you fill the rest of your calorie balance with carbs.
This would be something like:
170g Protein = 680 cals
40g Fat = 360 cals
190g carbs = 760 cals
Thats 1800 cals, add on an extra 25g carbs to go up to 1900 cals.
Ive just dropped 11kg from 77kg to 66kg in the first half of the year. My lowest cals were 1650ish and i had 6 weeks at maintenance where i averaged 2.3k.
Again whats the rush? why start down a path that will have a high likelihood of end back where you began?
**edit**
A bigger deficit will also lose you muscle mass faster as well, and have a quicker affect on your metabolism as well. All negative when you go back the other way, a lower metabolism, and less muscle, will mean a lower maintenance that you might breeze past once you stop your deficit.
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Oh yeh, I have just Googled the yoghurt and didn't realise they were both calorically equivalent. Can just pop a bit of banana on top of that and it would be super filling I bet, great shout.
I've put the weight back on because i've not paid muchj attention to my date in recent months due to moving back from another country and then moving around the UK quite regularly so found it hard to get into a rhythm. I'm settled somewhere now so shouldn't be too hard to get into the swing of things.
In terms of my job I'm pretty sedentary however I do try and get to the gym 3-5 times a week in the morning before work. I used to do F45 quite regularly when I lived in Australia but the classes in my gym over here aren't quite as good and I cant justify the spend of F45 here! I'm thinking about trying to do more resistance and strength training again, any recommendations for a program to follow?
What sort of training were you doing alongside the calorie counting to drop the 11kg?
I train 4 days a week doing weights and i make sure i get in 10k steps per day. No missed sessions, no mega binges. I made a post of my progress a couple of pages back with some of the details in it as well.
I followed jeff nippards fundamental hypertrophy program, the upper lower split. Its obtainable via a quick google search.
I cant stress enough how important the tracking was, out of all the parts it was the biggest for sure.
Have you thought about not dropping the calories so low, but upping the exercise instead? I dropped to 1,700 cals but cycled 30-50 minutes a day for a couple of months and lost a stone each month. I then started increasing the calories, but also increasing the cycling and continued to lose a stone a month...
Man of Honour
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Been back from holiday 5 days now and this morning's weigh in was a 2.5kg loss.
So there's the water weight gone, which hopefully I won't gain back over the weekend by cheating.
Definitely going to try hard to stick to the 1800 calories a day I've been on all week. I find it so easy to be disciplined in the week and a lot of the times over the weekend too. But the minute I start on biscuits, cake, crisps or chocolate I get triggered and eat to excess.
So there's the water weight gone, which hopefully I won't gain back over the weekend by cheating.
Definitely going to try hard to stick to the 1800 calories a day I've been on all week. I find it so easy to be disciplined in the week and a lot of the times over the weekend too. But the minute I start on biscuits, cake, crisps or chocolate I get triggered and eat to excess.