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Originally Posted by Britt2298
Muscle mass has gone down for past 2 weeks. Any suggestions? My coach told me to switch up what I'm doing so we are doing no restricted this week.
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Originally Posted by 3bigdogs
Britt. Mine went down last two weeks too. My coach said my body is just adjusting.
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Originally Posted by canadjineh
Just something to look at re: muscle mass.
The gadgets that the clinics use to measure body fat % etc. measure lean mass which includes everything that is not fat, NOT JUST muscle mass, but bone, nerves, organs, contents of your colon, etc. Do not let a coach freak you out about this. It is only a temporary blip on your journey.
BTW, you will lose pounds or ounces of muscle as you lose weight anyhow, because your body doesn't need as much to carry you around. It is the percentage of body mass as muscle compared to percentage of fat that counts. As the body fat percentage drops, your lean body percentage will rise even though it may be a smaller amount of pounds than when you started.
Keep on carrying on! You can do this!
Liana
Just as weight loss isn't linear, neither is body composition. There are too many factors to look at individual readings of body fat % versus lean. Muscle and fat weigh the same lb for lb but muscle takes up less room in the body. However, muscle also needs more water to function than fat so you may have slightly variable readings based on whether you have been using your muscles versus a more sedentary lifestyle. The Tanita scales are a guideline only. The gold standard for body composition analysis is a hydro tank and good luck getting anyone to spring for that. Even the Bod Pod (traditionally regarded as the non-scientific research standard) has variance rates.
Provided you are eating at least half of your body weight in grams of protein (more when you are physically active, but don't go crazy with it) and including all the required foods and supplements PLUS any optional "freebie" salad items you're allowed you WILL lose fat while sparing most of the lean tissue.
Every diet, no matter how scientific or balanced, will see you lose muscle as well as fat. It is unavoidable. Any coach who tells you otherwise has not read the guidance notes. This is because as you use muscles the fibers are constantly being degraded and rebuilt with your dietary intake. Protein is the building block for muscle, therefore if you are physically active (demanding job, like to walk, take the stairs or just very mobile doing housework, laundry etc) you will need to increase your protein to account for it. Especially if your muscles ache.
If you think about what's happening inside your body during a ketogenic diet like IP you begin to understand why you can eat the same food every day week after week and not see identical loss patterns. The body isn't a machine that you can plug a formula into and get the same result. It's going through a lot of physiological changes - running on both dietary intake AND burning your fat alongside it (I call it a dual fuel system). As your fat cells relinquish their cargo your body is constantly making small adjustments - where does it take the fat from next? Does it need to retain more water for cellular breakdown? If you look at your body closely as you lose you may see that you have an imbalance in shape, too, where your body loses from one side faster than the other. This is all normal, and will even out as you keep losing.
In the first 3 months of IP it's easy to start micro analysing what's happening on the scale and forget that your body is working hard for you. If you trust the plan and are faithful to it, you WILL lose the weight.
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Originally Posted by Destony
My coach feels that Turnip should be on the restricted veggie list- you know- the ones no more than 4 C per week and 1 C per day? I never eat any of them, but now take her advice and consider turnip as one. So, since I have had two of them on the counter for a bit- it's time to get rid of them- I love the turnip fries and haven't eaten them in weeks- probably my own over-thinking on the subject.
Sounds like your coach is trying to maximise your loss by reducing high GI veggies that break down into simple sugars. While this is theoretically correct and simple sugars are more readily utilised by the body as glycogen (and thus raise the blood sugar) this conversion is slowed when paired with a protein. This is why you should never eat the restricted veggies without a protein element to the meal.
Here is the article that explains it. I also looked up carrots (which are forbidden) and they are actually LOWER on the glycemic index than turnips. The difference is that turnips have more fiber. Fiber slows the rate at which food is absorbed by the lining of the intestines and can be utilised as fuel, so you don't necessarily GET all the nutritional values that the food is listed at.
Personally, I use turnips in the slow cooker with beef. Cooked in broth you wouldn't know they weren't potato, they are that good.
HORRIBLE aftertaste! I am placing an order for the caramel-cafe - Truthfully I feel a little lazy but I am giving in for a bit so I have an easy snack in the evenings!
