A Maintenance way of Eating, to Avoid Yo-Yo Dieting

I analysed the 1500 kcal BHF diet from their Facts Not Fads booklet, and it came out as almost 170 g carbs.

Consider someone who then increases their energy intake in an attempt to maintain their weight. Proportionately, a 2000 kcal diet would have 225 g of carbohydrate.

However, if there were no carb deficiency issues on the lower energy intake diet, there is no need to increase the carb intake for the 2000 kcal intake diet. Whereas the body was (theoretically) using 500 kcal from body fat (predominantly saturated/mono-unsaturated animal fat) on the weight loss diet, ingesting the deficit as natural fat will maintain that balance.

Why is that important? Increasing the carb intake necessitates increasing the amount of insulin to cope with it. Lower insulin levels have a beneficial effect on health and longevity, while higher insulin levels predispose us to fat deposition, making appetite control fraught with difficulty (the quality of carbohydrate is also important therefore).

This also matches with our body's typical macro-nutrient usage, where twice as much energy is used in the form of fat compared to carbohydrate.

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  • Liver stores around 120 grams glycogen.

    Never eat CARBS beyond that capacity daily. Better if it is below that.

    Eating / recommending to eat beyond that capacity is not SCIENCE but SORCERY.

    High Insulin + High TG mixed with PUFA loaded Industrial vegetable oils is perfect recipe for DISASTER for humans but a mega lottery for drug industry. Everyone involved knows that CARBS kick up TG and INSULIN and yet they suggest CARBS and never look at residual insulin. This is precisely what sorcery in name of SCIENCE is all about.

  • It's sad that real-fat was demonised and carbohydrate thought to be a healthy alternative as all the evidence indicates it is far easier to exceed the safe level of carbohydrate than it is natural fat.

    I think you'll find though that the body has about 500g of glycogen stores. It's important that we don't exceed that by eating more than we use, which is between 100g and 150g per day for most people.

  • Yup 500 including muscles, but muscles glycogen can't be used by brain.

  • CONCERNED in previous discussion you have posted that excess carb will storesin the liver and it became liver dump.

    But Liver stored 150 gms and muscles stored 350 gms totaly body has stored 500 gms of glycongen if we eat less carb below 100 orupto 100 gms then also glycogen stored in the liver the same quantity.

    Stored glucose in the liver helps body when the body has no food obtained so much time. Most of them think it is high blood sugar and taken sulfunalrea drugs and also other drugs. Once blood sugar increased it must decreased so gradually

    Most of liver dump found out early morning but in day time also if the person notconsuming so much time any food then the body became low sugar then the liver dumps some part of glycogen to rescue the body but also storage of glycogen some less quantity is good .

    What is your suggestion to reduce the glycogen storage in the liver

    We may need not about muscles storage. if continious fasting 2 or 3 day no food consuming body has starviong then it utilised the storageof glycogen from muscle

  • That's okay if we're keto-adapted, but stress hormones will also activate glycogen synthesis when we fast.

    Eating the optimal amount of carbohydrate will reduce the risk of the liver 'dumping' glucose.

    The optimal amount of carbohydrate is the amount we use; not so little that we synthesise glucose from other nutrients and not so much that we convert it to body-fat.

  • So your opinion is carbohydrate shortage of consumption is also causes the liver dump ? o k in night how much of carbohydrates and proteins may consumed by the person to avoid liver dump. And also so much members says that night consumption of dinner to be closed within 7 Pm or maximum of 8 Pm but it is difficult in urban area to followed this to most of 90% people. What is the opinion about this.

    Some of the old discussion one member posted that Metformin will be good to use the problems of liver dump. He also says regular dose of metformin and extra dose to be taken at 12 Am or 2 Am This is also difficult to follows

    What is your tips about this

  • Medicines need to be discussed with a health professional.

    Getting up in the middle of the night is likely to disrupt stress hormones.

    Your daily regime is very different to my own. Everyone's body evolutionarily works around daylight hours, which means hours of consciousness centre around midday in the winter, 1pm in the summer in the UK; all this late night eating/activity disrupts that circadian rhythm (especially in those that think they are 'night owls'; they are deteriorating on adrenaline).

    I don't usually eat between 5pm and 7am.

    From what you describe, some will be experiencing not a liver-dump but a carry-over from late evening eating? Ideally our hormones will regulate our energy reserves overnight; even people who don't have diabetes will have higher blood glucose at night to facilitate replenishing glycogen reserves for intense activities the next day.

    Meals have to be determined by the individual of course; a typical meal would be 25g protein and 40g carbohydrate.

  • Concerned Thanks for respond.

    Yes generally most of them even Doctors are also not identified as liver dump causes or not ?

    Generally after wake up immediately the liver itself pushes stored glucogn to convert immediatley to activate the body . After immdeiatly we may not take any food or coffee body starts work. To avoid hypo liver do its body to rescue. The person may not understand they test at 5 AM and 7 AM and 9 Am inall cases if they not work or not consume any thing blood sugar is in higher level This also my expereince before 2years back.

    Doctor may not recognised properly and issue sulfunalurea additional dose totally the person takes more sulfunalurea drug to blood sugar level became normal.

    generally once blood sugar raises it will automatically reduces to normalnumbers within5 to 6 hours

    If blood sugar raises in higher level some walking or excercises to be done is safer and it helps reduce the blood sugar level immediatley If walking is not possible particularly ladies and factory workers without proper time they may do as somework at home itself within the time by ups and down the stairs are house work.

    totaly this depends upon individual basis and not suitable single rules to everyperson.

    I think no suitable consumption of food may not found until so for.

    As per your condition you may closed yourdinner itself 5 PM but it may not possible most of the persons In Indiait mayat least night dinner may consumed 9PM most of the persons

    You have adjusted your nature of work and food and timing I hope you have no problems raises either diabetic or BP both will in normal way Once again thanks for kind co-operation in discussion.

  • How much natural fat can we eat in a day? I mean when it is replacing the carbs?

  • 60% of energy needs or more depending on how much carbs you have cut down. Say you have dropped carbs from 300 grams to 100 grams per day.

    You can then bump up good fats by

    200X4/9 = 88 grams

    So, if you were taking 40 grams fat /day earlier, you can bump that up to ~130 grams/day.

    Ramp up fat slowly so that tummy doesn't revolt.

  • As an example, if we need 2000 kcal to maintain per day; 300 kcal from protein 500 kcal from carbohydrate, 700 kcal fat will leave a 500 kcal deficit that body-fat can fulfil for weight-loss.

    One or two weeks each month, increase natural fat intake to maintenance levels to prevent homoeostasis' attempts to conserve energy from perceived starvation.

    Bear in mind our maintenance needs (and appetite) may be affected by loss of body weight, activity, or change in body composition/hormones.

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