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[Trajan]

3. I'm down almost 100 pounds

Last edited Sun Oct 18, 2015, 02:07 PM - Edit history (1)

Thanks to the 5:2 Fast Diet ....

I eat way more veggies and fruits than I use to, but I do still eat meat, occasionally, as well as dairy.

1) I learned the term; TDEE, Total Daily Energy Expenditure ... Equals your Basal Metabolic Rate + daily activity energy demand ... Since I walk most days, I am burning about 1700 cals per day.

2) If you burn 3500 calories more than you consume, you will lose approx one pound of weight through the size reduction of fat cells. The cells don't disappear - they shrink as stored energy is extracted, which literally reduces the diameter and mass of the fat cells ... The 5:2 Fast Diet denies 3600 calories to the system every week, leading to the loss of approx one pound per week ...

3) I have come to realize that the content of my meals should be biased towards carbs and sugars in the morning and after a certain time of day, switch to proteins and fats, and reduce the consumption of high glycemic impact foods in the late afternoon early evening .... Because sugars and carbs cause a spike in insulin to flood the system, and because insulin is a 'key' that unlocks fat cells, allowing for energy to be passed into, 'stored', in fat cells. For this reason, I have stopped eating high GI around 1 pm, which helps reduce the opportunity for fat storage to occur as you sleep, when your caloric demand is at its lowest .... Eating protein in the evening helps your body rebuild the damaged cells overnight by providing the building blocks the body needs for organic and muscular repair.... With little insulin in the system, fat storage is reduced ... The next morning, starting your day with the high glycemic, insulin spiking carbs is ok, because your body is in motion and actively using available calories before they can be stored as fat ... It's difficult to keep a strict segregation of nutrients, so every meal combines all types, but you can bias each meal towards one type or another .... We do our best ...

4) Start a muscle re-development program as soon as possible ... Atrophied muscles place little caloric demand on the system ... Toned muscles use more energy .... Increase your muscle mass to increase metabolic rate ...

5) Selecting veggie options almost always lead to a reduction of calories when compared to non veggie options. Use as many vegetable ingredients as you can, which almost always reduces caloric intake ...