Do you lose weight if you eat more protein?

This week I have been discussing with colleagues at work who are training for a body building Expo about how much protein should I be eating, and does it make a difference with weight loss?

I was recommended that as a female with a sedentary job I should eat 0.5 grams of protein per pound that I weigh each day, so I am 155 lbs this equates to a requirement of 77 grams of protein a day.

I am going to try this this week, I have set my macro nutrients in My Fitness Pal at:

  • 75 grams of Protien 25%
  • 105 grams of Carbohydrates 35%
  • 53 grams of Fat 40%

The percentage bit is what I may need to play around with as my fat intake is quite high, though I must add I have been eating lots of healthy fats and only butter and no marg.

I have logged everything I ate in the few weeks in My Fitness Pal and these are the Marco nutrients averaged for each week commencing:

Week 1: Saturday 7 January 2017 = 56 g Protein, 106g Carbs, 77g Fat, Av daily calories 1375
Weight loss 3lbs  Exercise 60 mins

Week 2: Saturday 14 January 2017 = 42g Protein, 131g Carbs, 55g Fat, Av daily calories 1176
Weight loss 1lb  Exercise 60 mins

Week 3: Saturday 21 January 2017 = 40 g Protein, 124g Carbs,  59g Fat, Av daily calories 1300
Weight loss 0lb Exercise 20 mins

Week 4: Saturday 28 January 2017 = 41 g Protein, 124g Carbs,  63g Fat, Av daily calories 1223
Weight loss 1lb Exercise 48 mins

I know I am getting a bit nerdy but trying to understand what works for me to lose weight as I think it is a personal thing. But interestingly I lost the most weight 3lbs in week 1 (I had lost 2lbs in the 3 days before that, which I have not recorded here). What is odd about this is does it prove that cutting calories does not necessarily work as this is the week that I ate the most calories, but had the highest protein and fat intake but lower carbs?

‘Food for thought’ as they say, I am going to set my macro nutrients as the settings I laid out above for this week and see what happens. It is my own little scientific experiment. (Please note I am not a professional at this I am just trying to work out what works for me).

A month of life style change – 7lb loss

Whoop whoop I have lost 7lbs in my first month of low carb, counting calories mainly Monday to Friday with a few carbs thrown in at the weekend. My target weight was 152lb and I am 155lb, so maybe my 2lb a week target was a bit extreme, but hey 3lbs off target and a 7lb loss is not too bad.

I have started the ‘Running made easy ‘ programme this week, back at the beginning of 5k training (which is horrific thinking I ran a half marathon only 4 years ago) but starting out easy and in short bursts is a good idea as I a not training with a friend so need to motivate myself. This week I have been out in the dark, in cold weather and just to make it worse it has rained every day. I have done Saturday, Monday and Wednesday, Friday was gales and rain so I missed it, so will have to add an extra run tomorrow. Getting ready to head out in a minute for my first run this week, I have made myself a timetable and stuck it on the fridge to tick off as I go along here is a rough schedule:

Saturday – Intervals of run/walk
Monday – Intervals of run/walk & if not too hungry for dinner 10 minutes of circuits
Wednesday – Intervals of run/walk
Friday – Personal training session

To be honest I find week days easy as I am in a routine with planning my food and going to work, it is the weekends that I fall down. Something else I have noticed this week is my husband makes me fat!!!!

This week he had come home from work with a Cadbury chocolate rabbit (ok this was tiny), a box of Maltesers and a huge bar of Cadbury’s Milk Chocolate and flowers last night. I don’t mean to sound ungrateful but he needs to buy me less chocolate and more flowers. I have a house full of teenagers tonight and the huge bar of chocolate (that has not been opened) may have to go to them or it will torment me all week!  I did allow myself some of the other treats, but I would not have had them if he had not brought them into the house.

I am going to review my next target that I will aim to hit it on Saturday 4th March (4 weeks from today) to 6lb loss (an average of 1.5 lbs per week, any more will be a bonus) with a target weight of 149lb (10 Stone 9lbs, back to my summer 2016 weight). Yay to break the 10 Stone bracket. I need to remind myself that this is not a diet, it is a lifestyle change for food and exercise to get in optimum health. They go hand in hand, and crash dieting with out exercise leads to muscle loss which is not a good idea in your 40’s, as you get older muscle mass is an important factor to keep you mobile and active in old age.  The annoying thing about this is there is no quick fix, and while you are exercising the scales to not give the full picture as toning and inch loss will have a huge part to play, also muscle weighs more than fat. What I want to avoid is being slim and saggy, so ‘Slow and Steady’ however annoying needs to be my moto.

#babysteps  #newme  #weightloss  #getfit  #notreats   #Iamnotanexpert  #healthyliving  #balanceddiet

The power of the Chia Seed

These seeds really pchiaack a punch according to Authority Nutrition (using an evidence based approach to research).

They are full of nutrients, loaded with antioxidants and high in fibre and protein.

They are also high in Omega 3 fatty acids.

Chia Seeds could help regulate your blood sugars and enhance exercise performance.

Termed as a Superfood I think I will stick with them for the moment and see what happens. I sprinkle them on my breakfast every morning.

 

 

A scrummy breakfast

I thought I would do a little update on what I have for breakfast, as it is said to be the most important meal of the day.

My favourite, that I can also grab and take to work with me is:

Organic Greek Yoghurt

10grams Organic or homemade Granola

1 teaspoon of Chia Seeds

10 Blueberries

Chia Seeds are supposed to be really healthy and the following post will talk about the benefits of them.

I usually take my breakfast to work, as I am not hungry first thing in the morning so I usually eat it as I get hungry at about 10-10.30am. This then takes me to lunch at 12.30-1pm. So no morning snack is required!

0.5 lb every half pound counts – doesn’t it?

Weight loss for my week 4 has slowed to a snails pace only 0.5lb loss, which I wouldn’t usually count as go for whole pounds but trying to keep going, may not be helped by the fact that I had 2 events this week where I was eating out. I chose Pizza Light, and had a cup of tea with a mini taster dessert as a treat, and eat out number two I chose a skinny burger (but did have fries and onion rings), no dessert, but a 175ml of Pinot Grigio was enjoyed (first alcohol since started).  This is sooooooo hard as the scales still are in the 156lbs (so in whole pounds would be no change)!!!

This week I have allowed myself wheat in the form of wholemeal granary bread with my homemade soup, starting with the Pizza light on Sunday. What I did notice after the Pizza is that it kept repeating on me, which makes me wonder if I am intolerant to wheat, gluten or something in it, though I have not noticed this effect from my homemade versions.

When I worked out my average calories over the 7 days it is 1300 per day as the weekends have bulked it up.

I have also upped my exercise, in the form of 2 extra 20 minute body weight exercises as per the schedule in a previous post, which makes it 3 times a week, so am I building muscle.  I think this could be part of it as my clothes are a lot looser around my waist, maybe the planks are paying off!

Tomorrow I have my sisters 40th birthday lunch and cake, and Friday I have a lunch with teachers at school, so more social events to navigate, I need to be a hermit!

My initial goal is not looking so achievable at this point as I need to lose 4lbs by next Saturday to hit the 152 lb goal. Maybe I have been too ambitious with the 2 lb a week target and need to revise it to a more realistic and steady 1 lb per week. But for this next week I am just going to go for it and hope for at least 2lbs off.

I have also signed up for a 5k race with my daughters on 9th July, to get me jogging again, so I am now off to start week one from the ‘Running Made Easy’ book (I have tweaked the days a bit as I have personal training on Fridays and there is no way I can run too):

Saturday: Run 60 seconds, Walk 3 mins x 4 – 16 minute workout = COMPLETED

Monday: Run 60 seconds, Walk 3 mins x 4 – 16 minute workout

Wednesday: Run 60 seconds, Walk 3 mins x 4 – 16 minute workout & add 10 minutes of body weight training in circuits

Friday: Personal Training – Circuit training workout with weights

Looks a bit pathetic considering 5 years ago I ran a half marathon, if I can do more I will, but starting easy is sometimes a good plan just to get going.  I have decided to create myself a tick chart for the fridge to tick off my exercise achievements each week.  Next Saturday I will update on what I have completed – plus I assume that I need to ensure that I do not eat my efforts afterwards!  Wish me luck……

Why did I not make homemade soup before?

On my quest to be healthy I purchased a Soup maker, it has sat on the kitchen side for 2 weeks until I dusted it off and made a soup.

I can now categorically speaking say that there is no going back I made the most delicious homemade Butternut Squash and Coriander soup yesterday. You can freeze it in portions, or pop in the fridge and reheat, so perfect for work if you have a microwave to warm it at lunch time (which only takes 2 minutes per portion).  I plugged the fresh ingredients in to My Fitness Pal and it works out at 168 calories per portion. The recipes below makes 6 portions:

Homemade Organic Butternut Squash & Coriander Soup

1 organic Butternut Squash, peeled, deseeded and diced
1 medium organic onion
10g Coriander
1 tsp ground Cumin
2 tbsp Olive Oil
3 organic garlic cloves
1 tsp grated fresh ginger
200ml organic coconut milk
800ml organic vegetable stock (2 cubes)
pinch of salt and pepper

  1. Add the Olive oil to a pan and sauted the Butternut squash for 4 minutes.
  2. Add onion, garlic and cumin and cook for further 5 minutes.
  3. Add all the ingredients to the soup maker and cook for 28 minutes.
  4. Blend to preferred consistency.

My soup maker sautes too, so less washing up for me!  I made this into 6 portions and it is really yummy.

butternut-soup

As I do feel like the odd slice of bread, I am going to also dust off the bread maker and get some organic wholemeal flour to make fresh bread to go with my soup on my calorie counting days. My PT said to me if you are going to eat bread fresh home made is best, rolls are a good plan as can freeze them easily in the portion size you want.

Week 3 update – 1lb loss

This week has been a bit up and down, so I have mixed it up a bit. Being organised with my lunches for work went a bit wrong on the low carb side, and I had soup and 1 slice of organic wholemeal bread with butter on two days!

I came up with a back up plan, if I don’t manage to cut carbs (usually because of lack of shopping organisation in my busy week) I am also counting calories and make sure I am under 1200 calories a day. So I a hoping a combination of both, some low carb days and some calorie counting days will work, I am actually keeping a check on my calories throughout anyway using an App called MyFitnessPal.

Anyway back to the important stuff – my weigh in this week was a 1lb loss, so not all bad!! That is a total of 6lb from 2nd -20th January I now weigh 156lbs (11 Stone 2lbs). My target for Saturday 4th February is 152lbs (10 Stone 12lbs), so I need to try and lose 2lb a week over the next 2 weeks to keep on track!

I have had my second personal training session this week, I ached for 3 days after last Friday’s!! I had not managed much more exercise than this but have tried to focus more on food.  I am however, off for a 45 minute hill walk today and still plan on starting running when the weather gets warmer (I suffer from Cold Urticara, and will talk about that in another post as I seemed to gain weight around the time this happened).

I also know that I will need to up the exercise when I start to plateau on the weight loss and I will then need to step everything up a gear. I am going to try and do 2 x 20 minute circuit sessions at home this week 30 seconds of an exercise and 30 seconds rest, this is my plan, it takes 5 minutes and I do it 3 or 4 times to get to 15-20 minutes of exercise (please note I am not an exercise specialist, I am just taking a few exercises from my weekly PT session):

30 Seconds – Press Ups (on my knees of course!)
30 Seconds – rest
30 Seconds – Squats
30 Seconds – rest
30 Seconds – Plank
30 Seconds – rest
30 Seconds – Run on the spots with Knees high
30 Seconds – rest
30 Seconds – Walking lunges
30 Seconds – rest

At the moment I think my next mini goal will be to get to keep the weight loss steady at 2lbs per week and hit 144lbs (10 Stone 4lbs) by Saturday 4th March, though will revisit this when I hit 2nd Feb target.

Just as a reminder I started at 162 lbs (almost full term pregnant for me weight of 11 Stone 8lbs) on 2nd January and my final target weight is 8 Stone 8lbs (120lbs) – 9 Stone (126lbs) which I would like to hit by the time I head off on a month travelling round Europe in July/August.

I have quite a long way to go, I have broken my weight loss journey into bite sized chunks to keep me going. As I hit milestones I am going to reward myself, I have a huge reward planned in form of a ski trip at the end of March, which is only 9 weeks away.  Then it will be my summer trip!