love2educate님의 저널, 2019년 06월 22일

That's awesome! Looks like you had a fun time!  

And I bet you'll easily drop a couple pounds just like a jump start from eating a little more.  

I hope so! That’d be a great consequence for my indulgence 😁 

Good for you~! 

Looking at your food diary, some ideas: decrease dairy? intermittent fasting? Shaking up your eating pattern and metabolism this way might shake some pounds loose, too! 

Thanks Miraculum! I’ve been eating cottage cheese lately and I’m going to start some protein supplements. I don’t want to add too much fat. Sticking with a high protein approach to keep building muscle. Also, IF doesn’t interest me in the least. If I’m going to eat less, I’ll just do it I’ve the entire day. Less alcohol should take me to the next level. 

I love cottage cheese. 

Looks like you are almost at 50 lbs. lost. Great job! 

@lovetoeducate, IF doesn't require that you eat less. Fitting your day's calories into a shorter "feeding window" (say, 6 or 8 hours) allows for a decrease in the serum insulin response. Decreasing serum insulin lessens fat storage. 

Understood. Most people eat less however when limited to a short eating window. It’s how they lose weight. Just not for me.  

Fat storage isn't a thing in a deficit. 

IF is just a tool to lessen caloric intake. 

@Diablo360x and @love2educate, it is mischaracterizing to say that the primary purpose of IF (or, note, OMAD) is to "eat less." It *may* be easier to eat up to one's deficit and not beyond. Most long-time obese people are insulin-resistant. IF properly done, extends the number of hours of continuous fasting, while still eating the *same* number of calories, *each day*. During the daily "fast," serum insulin is lower, helping to reverse insulin resistance. Reducing insulin resistance improves the ability to metabolize carbohydrate instead of storing it as fat. 

Diablo360x wrote, "Fat storage isn't a thing in a deficit."This is not necessarity true for the long-time obese person who is insulin-resistant or suffering from T2 diabetes. In such cases, the body produces more and more insulin for as long as it can, in an effort to metabolize carbs for fuel, but the cells "resist." So, instead, the excess insulin facilitates the storage of unused carbohydrate as fat. In the worst cases, even a calorie deficit does not improve insulin resistance and the effort to lose weight is frustratingly slow. This can lead to repeated "diet failures," more overeating, and weight gain. Combining a calorie deficit with intermittent fasting is a remedy for insulin resistance, and that increases the chances of success in the long term as well as in the short term. 

Yeah, that has never been shown in any studies. Metabolic ward studies for instance that have participants from every walk of life and yes, even insulin resistant obese people has shown that when protein and calories are equated, fat loss is the same. -- https://hoffday.wordpress.com/2013/07/21/several-metabolic-ward-studies-have-shown-that-there-is-no-difference-in-weight-loss-when-protein-intake-was-held-constant/ 

If you’re really looking for a metabolic advantage through macronutrient manipulation, you’d be far better off putting your money on protein. There’s actually some evidence that higher intake levels do convey a small metabolic advantage. Most likely due to the high thermic effect of protein. 

For a great primer on insulin (with tons of citations) and how it really functions, check out this series: https://weightology.net/insulin-an-undeserved-bad-reputation/ 

What's funny is that fat will make you fat before carbs ever would. It should be common sense but of course, the fear-mongering around carbs/sugar has confused people. Dietary fat, unlike carbs, does not need a special process to convert directly to body fat. You still need a calorie surplus or maintenance(with a loss of lbm) to gain additional fat so no need to worry if a deficit is maintained. 

Well I found it.