MACRO COUNTING

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  • posted by Mooney14
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    Hi, so I’ve just started the Fast 800 on Monday, with fasting about 12 hours. so far I’ve lost about 900g, but I’m waiting to do a proper check after the week is up. I’m female, 155cm and weigh 67 kg (deplorable, I know). I’ve been chubby all my life, my highest weight was 72kg last year, lowest in adulthood was 58kg, I then gained all that weight instead of losing 3 kgs 🙁 My goal is to be 55kg. I have 2 major qs
    1) how much do macros count? I know I should be getting a decent amount of protein and restricting carb. I’m logging in on fitness pal, for eg today I’ve got 60g carbs/44g fat/57g protein. If I’m not too worried about insulin resistance etc, and my main goal is weight loss- is this OK? Today I had a slice of mango and 5 strawberries which loaded on the carbs
    2) can I have diet coke during TRE and otherwise?
    So basically, can I just do calorie restriction while aiming for a higher protein/low carb diet without compromising weight loss?

  • posted by sunshine-girl
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    Hi Mooney, I am not sure about counting macros, I am only interested in carbs and calories but use MyFitnessPal.com which you can programme to count whatever you like. The normal programme on mine shows calories, carbs, fat, protein, sodium and sugar, that is without any special programming. You can also set up water consumption and exercise goals.

    Im glad you realise the mango piled on the carbs – not the strawberries as they are low in carbs as are most berries. Just stay away from any fruits which taste very sweet or are tropical like mango, pawpaw etc. Exceptions are pineapple and kiwi but I stay low on sweet fruits as a diabetic, you might just want to look at the calories. Also, I don’t eat bananas.

    Diet coke with tre is a no-no and it still gives an insulin response – again you are not diabetic but some of the reaction can increase appetite as your body is expecting sugar.

    If you try to keep to the 800 calories it doesn’t really matter what you eat but you will find that protein is low in calories as compared with carbs. Once you cut the carbs you will also cut your appetite as carbs cause high sugar spikes then rapid sugar drops which make you feel hungry. It is hard at first because your body craves carbs but soon gets used to going without. Protein snacks like cold meat, cheese (small amount) or canned tuna, yogurt and fruit are good standbys for times of hunger.

    Good luck.

  • posted by sunshine-girl
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    Hi again, you might want to look at the glucose goddes on youtube (10 Life-Changing Glucose Hacks: easy tricks that will change how you feel forever | Episode 3 of 18). She is nothing to do with diabetes but is a neuroscientist who looks at how to eat better. She gives some good tips like eating savoury for breakfast, always eating veg before carbs etc. It is very interesting.

  • posted by Mooney14
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    Thanks for the reply, sunshine girl. I’m finding the diet surprisingly not bad, considering its pretty low cal. I think keeping the proteins relieved higher than I usually would is helping with that. I just miss mangos, its mango season here in the Indian subcontinent and they’re SO good 🫠 I try to combat my cravings by just having 1 slice, trying also to limit that to alternate days only
    Sad about diet coke, so basically since it spikes the insulin response you won’t get the benefit of fasting?
    Lost about 1.6 kg which is pretty amazing for me!

  • posted by sunshine-girl
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    During TRE I would stick to water, black coffee or black or green tea, no milk. If you want Diet Coke at other times it is zero calories but remember the effect it has on insulin resistence, sugar spikes and appetite. Most sweeteners are a no-no because of that.

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