feel free to add your story / check in in the comments below

Weight has been stagnant for the last week or so. The immediate connection is of course that I stopped tracking calories for various reasons. I have sticked to general recommendations of my dietician with regards to portion control and I credit this with the fact that I did not gain weight.

Today I had to take care of a sick child at home, so now (~8pm) I am really tired, but still I think I can pat my back for eating 3 moderate meals (breakfast was 60g of oat flakes with yoghurt, for lunch Austrian cheese with full-grain bread I baked today, dinner was Pizza (!), with crust prepared from 100g of flour and mushroom topping).

I am a bit in this weird situation that I need to strengthen my back as past yoyo dieting has somewhat atrophied the muscles of the core, while I also should lose weight now as a lot of things in life are now in a place where I think sustainable weight loss is now a possibility.

So I am working out for a healthy mind (and to hopefully prevent further losing of muscle) while at the same time I am a bit worried of hurting myself in the process / messing up regeneration at a deficit.****

  • kephalosOPM
    2·
    1 year ago

    We can handle a moderate deficit, especially if we’re keeping a positive bias to protein (such as eating 25% of calories from protein, basically keeping protein portions decently sized). I do it without any supplements, but with meats, eggs, yogurt, legumes. Our protein is where we get our dietary cholesterol from which we make cells, and it’s also an energy source so while we need all kinds of nutrition, keep that one from falling during a deficit to answer your concerns.

    I am aiming for 250g of Quark (https://en.wikipedia.org/wiki/Quark_(dairy_product) per day and I actively try to add kidney beans, white beans, chickpeas to my diet (which works okayish). Also had Salmon yesterday and smoked salmon for breakfast every other day.