Fat on HRT

[Lucie]

That's the carbohydrate content.  I use Myfitnesspal to track diet and use the values in their database.  So yesterday my diet was Protein 121g, Fat 60g, Carbs 163g.  Total sugar was 62g which is ideal according to medical articles I have read on the Internet.

I could not eat as much proteins and carbs as you. I understand that you exercise a lot (in any case a lot more than I do) so I am surprised by your calorie intake which is less than 1700 calories: it's rather low, even for an inactive woman. But I assume that your diet is well suited to your lifestyle and your well being.

[Deborah]

I could not eat as much proteins and carbs as you. I understand that you exercise a lot (in any case a lot more than I do) so I am surprised by your calorie intake which is less than 1700 calories: it's rather low, even for an inactive woman. But I assume that your diet is well suited to your lifestyle and your well being.

The protein I get by eating a protein only breakfast, 3 to 4 oz ham slice pan fried in coconut oil, topped with a tbsp of cream cheese and two fried eggs.  Then for lunch I have lentils and quinoa which are both high in protein.  Supper is some moderate portion of meat and vegetables then later a half cup of cottage cheese with an apple and a cup of Greek yogurt with added chia seeds.  The last three are dependent on how many calories I have left.  I also eat some peanuts if the calorie balance allows it.  So the protein just adds up throughout the day.


Sapere Aude

[KayXo]

If you are consuming chia seeds for their omega-3, do realize that what you get in your body is a precursor to DHA and EPA, called ALA (alpha-linoleic acid) and is not efficiently metabolized/converted to what your body needs. Vegetable omega-3 is just not as efficient as getting it from animal foods (i.e. fish). But, if you like it, then enjoy.

I would encourage you to read about the potential hazards of peanuts as well due to lectins, aflatoxin, etc. Contains a whole lot of omega-6 as well so potentially inflammatory. Peanuts are actually a legume, not a nut.

[Deborah]

If you are consuming chia seeds for their omega-3, do realize that what you get in your body is a precursor to DHA and EPA, called ALA (alpha-linoleic acid) and is not efficiently metabolized/converted to what your body needs. Vegetable omega-3 is just not as efficient as getting it from animal foods (i.e. fish). But, if you like it, then enjoy.

I would encourage you to read about the potential hazards of peanuts as well due to lectins, aflatoxin, etc. Contains a whole lot of omega-6 as well so potentially inflammatory.

my primary reason for the chia seeds is the added fiber, 8g in two tbsp.  Also, they have a mystique for me from reading the book Born to Run.  LOL

I didn't know that about the peanuts.  I'm not eating much though.  Usually 140 cal is my limit.


Sapere Aude

[JessicaSondelli]

I also highly recommend the book "The 4-Hour Body" by Tim Ferriss. I lost almost 50 pounds within about 4 months and was never hungry. The diet is called "Slow Carb Diet" and is - quire obviously- very protein driven and prohibits white carbs. If you don't like to eat eggs for breakfast then this diet is not suitable for you.

The only drawback for me was that I gained quite some muscles without much training but I hope HRT will take care of this. I'm set to start it in just 2 weeks!!! Yeahhhhhh [emoji18][emoji18][emoji18]

Love u all
-Jessie


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[Deborah]

I began doing body weight push-ups, sit-ups, and squats along with some running and a lot of walking about six weeks ago.  My observation on HRT's effects is that core and lower body leg strength and speed of improvement is not really affected.  Ability to run is not really affected at lower intensities.  From last year's experience it is affected at higher intensities.  Upper body strength and rate of improvement is severely impacted.

Beyond that, even after a year on HRT I think I still have too much upper body mass.  It's starting to show definition again although it is smaller than before.

I have about concluded that my only two choices for the future are an athletic looking body or an overweight body.  Anything else seems kind of out of the question.  But more time on HRT might make more difference than I am expecting.


Sapere Aude

[Lucie]

You should always subtract fiber (not absorbed) from carbs to get the real value of carbs.

Kay, do you mean that carb contents weight which is given for each food in calorie tables includes fibers (which are not digestible) ?

EDIT: I think I've found the answer in a news article (in french) about a conference of the American Academy for the Advancement of Science held in 2013 in Boston. They tell that a part of fibers present in food are indeed digested and thus that fiber contribution should be added to calorie intake (1g fiber counting for 2 calories).

[Lucie]

More precisely, they tell that digestion of fibers produces (volatile) fatty acids the calorie load of which should be added to the overall calorie intake. Carbs contained in fibers are not absorbed and should not be accounted in carbohydrate and calorie intakes.

[sap]

I tried to use myfitnesspal multiple times but failed.
I really don't know how to do it while I eat lunch outside every day...
Do I give up on the free meal and bring mine from home?
Do I go and eat salad everyday insread of chicken/hamburger/sushi?
Is there a rule for how to choose food when you have no choice but to eat outside?

[Deborah]

Eating the free meal outside is fine if that's what you want to do.  But if you eat a high calorie meal outside you need to work around that by eating lower calorie meals at home.  What and how much you eat at one meal is relatively unimportant as long as the daily and weekly calorie and nutrient balances are where you want them to be.

The only rule is to keep the whole diet in balance.  When you're eating outside you may have to estimate.  That does get easier with time and experience.

In my opinion it is really important to track everything you eat.  It's really easy to eat too many daily and weekly calories if you don't.  It also really helps in building your knowledge of what foods and meals will keep you satisfied hunger wise without being too high in calories or unhealthy in their nutrient balance.  Myfitnesspal is the best I have ever used but there are many others.  Back in older days I used to do it with a book and a piece of paper.  That works too but is very tedious and time consuming.  So just find a method that works for you.


Sapere Aude