Weight loss – 5.2kg in one week!

If I ride a lot…

😆

This thread is almost too funny. Molly you do a great job of sending yourself up… fair play to you.

What would promote more fat storage?
1500 cals of high GI sugar rich foods
or 2500cals of low GI idavesque type foods.

Excess calories would promote fat storage.

Low GI or complex carbs (polysaccarides-many sugars) or High GI or simple carbs (single sugars) are both still sugar.

Low GI simply reduces insulin spikes and subsequent dips in blood sugar which lead to cravings in some.

If your excess calories come from simple or complex sugars, once your liver/muscles have stored all the glycogen they can then, yes, they will be converted to lipids and stored.

Mol, I’m not going to comment on the food stuff, but i will say from a training point of view, that to get better/win, the thing you need most of all, is the one thing you don’t have: time (as philly pointed out) I’m now about 9 weeks into my coaching, i’m 1 point away from becoming cat 3 in my first season of racing and i’m closing the time gap between me and the winner, now down to about 5 seconds or so in a sprint finish. The one thing i’m ‘giving up’ for this is my free time…during the week its basically work, train for 1-3hours almost every night, dinner, bed and repeat. The weekends are racing/recovering or training. But that’s ok for me as my bf does this too, i have no other committments and i want to win badly enough to give up my time. You have a family and young kids and clearly can’t devote the same amount of time to training as i can. I would guess that if you wanted to win, it would involve some sacrificing some of your family time or training at anti social hours. I know a bloke who won lots of RRs during the 1st year his kid was born, as he had a v understanding wife but i know thats not for everyone. I would also guess that if you had more time to train, you’d lose more weight. How old are your kids, can you wait until they are older to focus on your training?

jota, any loss of muscle leads to a slower metabolism, reducing your BMR. This is why yoyo dieters get fatter and fatter over time.

Bagstard… if our case study stuck to 1200 calories of proteins and good fats, given the abundance of fat they’re carrying, would they lose fat or muscle?

Yeti, the body burns whichever fuel is easiest to access.

In order of preference this is carbs>lipids>proteins.

As long as the person does some high intensity exercise to mobilise lipids from their stores then fat will be the predominant source of fuel.

don simon – Member
Serious question.
What would promote more fat storage?
1500 cals of high GI sugar rich foods
or 2500cals of low GI idavesque type foods.

as I understand it, high GI foods promote fat storage if you are either inactive or already obese – if you were active and normal you wouldn’t put down fat on 1500 cals (unless maybe you took the whole 1500 cals of sugar in 1 or 2 hits), your body would preferentially use available sugar from food rather than breakdown fat/protein stores.

The “insulin thing” often quoted here is pretty much BS – simple amino acids (from protein digestion) also stimulate insulin production, so a high protein/low sugar intake doesn’t really help (with respect to insulin levels) that much except in those who are metabolically “special”.

“Trick” is, don’t eat high GI except when you’re using energy/energy depleted, and don’t snack, on anything, irrespective of it’s GI.

I’m sure I read that a person can’t lose more than a kg of fat a week so what have I lost?

Not true. On 2 month bike tours I have averaged 250g weight loss per day. Possibly even more in the early part of the tours. I only weighed myself before and after but I needed to tighten my waistbelt more in the first half of the tours.

But as that involves riding a bike for between 5 and 8 hours a day it isn’t repeatable in everyday life.

I would guess it also depends on your weight. A kg is a smaller fraction of a 16 or 17 stone person than it is of a 10 stone person obviously.

On tour I lose weight while eating what I want and having a couple of beers most nights. I eat far less cheese and chocolate/biscuits than I do at home and burn huge amounts of calories.

Thanks Ben. I knew that answer… but it’s good to have it made clear to others.

TSY, I can’t answer that exactly, but anything more than a couple of pounds a week and you will be losing muscle. Even with the right high protein diet bodybuilders will lose muscle cutting up for competition.
It is unavoidable, but that is the game they play.

An average person on a diet will not replace the muscle they lost and continue on their yoyo diet life with a lower bmr, leading to eventual weight gain. Hence why the scales only tell one side of the story, but people are obsessed with them.

I’m going to try and put a lid on all of this.

Calorie restriction will cause you to lose weight, though it may be short lived as it stimulates the release of Neuropeptide Y- this is effectively the hormone released during starvation which causes an increase in appetite and encourages reduced physical activity to save calories.

Diets where proportions of proteins/fats are higher release peptide YY from the gut, this is a hormone that increases the bodies sensitivity to Leptin and makes you feel fuller for longer.

The idave diet helps your body regulate appetite and in turn causes you to naturally consume less calories.

This hormone regulated reduction in intake stimulates the use of fat as a fuel source leading to the subsequent weight loss

I’m going to try and put a lid on all of this.

Good luck.

I’m going to try and put a lid on all of this.

#Report post

Not on my watch you don’t. Coming along with your informative knowledge backed advice… Ban Him!

The “insulin thing” often quoted here is pretty much BS – simple amino acids (from protein digestion) also stimulate insulin production, so a high protein/low sugar intake doesn’t really help (with respect to insulin levels) that much except in those who are metabolically “special”.

Meat does stimulate insulin production, despite having low/no carbs, but not nearly as much as starchy or high GI foods. Have you read the insulin index paper that’s been linked to on here several times? It lists experimentally derived insulin indices of different foods.

The idave diet helps your body regulate appetite and in turn causes you to naturally consume less calories.

Not for me*. If I only eat the veg/beans/meat I get massively hungry, and end up eating huge portions and getting too many calories to lose weight. And I still stay hungry.

Doesn’t your stomach lining detect carbs and regulate appetite that way? I’ve found that after a big meal of beans I can have maybe one biscuit or a tea with one sugar, and I feel full immediately, so maybe that’s got something to do with it.

* I don’t wish to make excuses or claim to be special – that’s just what I’ve experienced. No idea why, and it’s frustrating.

Mol – I like to have some chocolate after I’ve eaten a meal too… I never feel satiated until I’ve had some Green & Blacks or some biscuits. Strong black coffee does also work.

Having worked out what doesn’t work for you… what does?

Having worked out what doesn’t work for you… what does?

Still working on that. But I think lots of carefully planned training makes more difference than anything else.

Hmmm… I think that training first thing in the morning before you’ve eaten might help you.

I also think that denying the after dinner snack won’t kill us. Yeah I want a biscuit right now, I don’t need one though. It won’t impact on my exercise this evening not to have it.

I really do think you’re over complicating this
Just get on and do more exercise and don’t pig out or snack

I like to get out pre-breakfast for an hour or so, that way I don’t lose the motivation as the day goes on.

EDIT – We seem to have the same idea TSY 🙂

jota – I generally wake up hungry.. drink some strong black coffee then get on with it. Anything from 3k swimming, 50k on the bike, 10k runs to gym based sprint triathlons. The only thing I never do pre breakfast is weights.

You can then have a massive breakfast of whatever you like that will be compliant with whichever ‘diet’ plan you subscribe too.

I think that training first thing in the morning before you’ve eaten might help you.

LOL!

I also think that denying the after dinner snack won’t kill us.

I really don’t have after dinner snacks except when the post meal hunger is too great.

The big issue for me is fuel for training. I think I am going to go back to supplements for post-ride, see how that goes.

Just get on and do more exercise and don’t pig out or snack

As if I hadn’t tried that!

Why do you laugh at the idea of pre-breakfast training?

jota – I generally wake up hungry.. drink some strong black coffee then get on with it

If I’m going out on the bike, I just get up and go anywhere between 20 and 40 miles
If I’m running, I have a coffee as I need my bowels to move whilst I’m at home rather than 3 miles out 🙂

+1 on whats wrong with exercising before brekky?

i used to think it was a stooopid idea, but then i tried it and once i got past the first few days of ‘ugh i feel tired and dont have enough energy for this!’ stage it became a lot easier.

always wake up starving hungry, coffee calms that down a bit but the protein shake i drink after the gym or spinning goes down very well on the rest of the journey to work 🙂

Doesn’t your stomach lining detect carbs and regulate appetite that way?

It does but it doesn’t release PYY in the same amounts as when proteins and fats are consumed which is why you can still feel hungry despite filling yourself with high carb foods.

The exponents of paleo diet will themselves admit they are still finding there feet and what works for most will not work for all.

Several people, especially Robb Wolf, now talk about carb refeeding (meals containing tubers every so often during training blocks), especially in athletes whose demand for quick energy is very different from your average Joe.

Why do you laugh at the idea of pre-breakfast training?

It’s all I can do to get to work before 10 as it is. Not a morning person.

what works for most will not work for all

Nice to have my experience acknowledged!

It may be something to do with naturally being very much a sprint athlete

Not a morning person.

Well get over yourself and get out, what have you done so far today?

serious question, how do you know if you’re naturally a sprint athlete?

i feel i may be a natural sprint athlete too 🙂

It may be something to do with naturally being very much a sprint athlete

PMSL!!

I hate to say it but you have so many excuses that naturally you’re destined to be a slightly overweight IT worker.

I would do everything I could to advise and support you but you seem like a lost cause.

one thing i’ve noticed about chubbsters and thinnys, is that their partners tend to be of similar proportions… i think its easier to stay thin if your partner makes an effort to stay thin, and its a lot easier to slip into unhealthy eating habits when your partner offers you puddingz as i well know

I hate to say it but you have so many excuses that naturally you’re destined to be a slightly overweight IT worker.

FFS. IT IS AN OBSERVATION NOT AN EXCUSE!

Do you dispute the fact that people’s physiology differs?

OI, ANSWER MY QUESTION ABOUT HOW WE KNOW IF WE’RE NATURAL SPRINT ATHLETES!!!!

i think i’m one too and i want to know how its defined or what the symptoms/general behaviours are DAMMIT!

No Molly I’m laughing at your claim that you’re naturally a sprint athlete!

Naturally my body composition, height and weight statistics would make me a black premier league football player.

When you’re up in Preston away from the family… how many hours of training are you doing a day?

HOW WE KNOW IF WE’RE NATURAL SPRINT ATHLETES!!!!

You get to the end of the street and congratulate yourself on a good workout, then head home for cake

I think I’m somewhere between sprint and endurance.

No Molly I’m laughing at your claim that you’re naturally a sprint athlete!

Sprint athletes are better at sprinting, due to more type II muscle fibres than type I. Aka fast and slow twitch.

Skeletal muscle can thus be broken down into two broad categories: Type I and Type II. Type I fibers appear red due to the presence of the oxygen binding protein myoglobin. These fibers are suited for endurance and are slow to fatigue because they use oxidative metabolism to generate ATP. Type II fibers are white due to the absence of myoglobin and a reliance on glycolytic enzymes. These fibers are efficient for short bursts of speed and power and use both oxidative metabolism and anaerobic metabolism depending on the particular sub-type. These fibers are quicker to fatigue

Surely you know this?

When you’re up in Preston away from the family… how many hours of training are you doing a day?

Most nights, and some days when cycling to and from the station.

You are NOT A **** ATHLETE!! FCOL man!!

How many HOURS are you doing??? Not how often! Jesus Christ it’s like pulling teeth.

Molgrips- if you’re interested in the science behind different ways of eating and listen to podcasts there are two on iTunes worth looking at, Abel James-the fat burning man and Robb Wolf-Paleo Solution.

Both are very science based, have interesting academic interviews and tend to focus on performance rather than weight loss.

Personally, I think diet should be about improving health and rather than being prescriptive the best rules to follow are

1. If it wasn’t here 10000 years ago don’t eat it
2. If it doesn’t come from the earth or breath oxygen don’t eat it
3. If it’s advertised on TV don’t eat it

Molgrips- if you’re interested in the science behind different ways of eating and listen to podcasts there are two on iTunes worth looking at, Abel James-the fat burning man and Robb Wolf-Paleo Solution.

** He needs to get his arse out rather than spending hours looking for reasons why not to 😉

**with respect Ben

If it wasn’t here 10000 years ago don’t eat it

Good luck with that. Food has changed so much nothing we eat was around 10000 years ago in the form it is today.

Woolly Mammoth steaks FTW 😉