Maintaining 101

Some of the hows of my maintaining, and the rationale behind them.

The evidence as to how many people regain weight after losing weight is sketchy, as are nutritional studies in general. However, there is no doubt that maintaining is as important as losing weight, and to my mind a vital part in the process of continued weight loss. A maintenance plan can be used for one or two weeks each month for example, to prevent the body feeling deprived of any nutrients, stopping a plateau ensuing.

Whereas many weight loss ‘diets’ may work in the short term, some do not provide everything that the body needs for the longer term. A maintenance plan must include every nutritional need of the body to be healthy, and not too much of anything.

Having several sources of each of the macro-nutrients will usually provide plenty of micro-nutrients provided we eat whole-foods that have been minimally de-natured. Processing foods and additives impair their nutritional value to us.

Protein is needed for growth, maintenance and repair. About 45g is recommended for women per day, 55g for men

The amount of carbohydrate needed is about 130g per day for a sedentary person. If we eat less than this minimum the body can make glucose from protein, but this does require time. If we are involved in intense activities such as weight-training we may need more carbohydrate, but this has been overemphasised by some. If we eat more than necessary, the excess can be turned to fat (as with any of the macro-nutrients).

Fructose can be toxic if we have more than an ounce per day

Insulin is the energy storage hormone; eating foods that spike insulin will disrupt our metabolism ,

Fat has been demonised, though natural fat is our friend (provided we don’t exceed our energy needs as stated earlier). In maintenance, we can consume natural fat to replace the amount of energy we were using from body-fat to lose weight too; on average that means up to 60% of kcalories from natural fat .

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10 Replies

  • Very interesting 😊 Thank you for sharing 😊

    I am currently (post hysterectomy) having unusual food cravings, which I attributed to hormones ( avocado, walnut , natural yogurt, blueberries, red meat, ) and was interested to read that these are all foods that help with healing 😊 It just demonstrates how important it is to listen to our bodies and eat a wide variety of foods 😊

  • Hi Concerned,

    I really like your post - very interesting and informative.

    Lowcal :-)

  • Wow, I sad wide eyed listening to this. Very informative.

  • I particularly liked the episode that explained exactly why insulin spikes are detrimental to weight loss 😊 He explains it very well

  • What may not have come across is that the hormone insulin/IGF-1 affects other hormones, being implicated with PCOS and post-menopausal conditions for instance.

  • Thank you for pointing me to that article.

  • Brilliant video - thanks for posting this. It explains a lot.

  • great post, thank you! would like to know more about the subject of fructose. My very basic understanding about sugar is that there's no such thing as good sugar. One once per day isn't much. Any suggestion to fruit lovers? While I don't over eat fruits, my son loves fruits. Should he cut down in your opinion? he's 3 btw. Thanks!

  • Fruit is a healthier dessert. In it's natural form the fibre usually mitigates the actions of fructose. One or two 'me-size' portions per day is fine, but it shouldn't be a staple. Modern fruit has been genetically selected for its sweetness so it bears little relation to what was available to our ancestors

    Glucose is vital to the functioning of the body. However, when we are told it's essential, essential means it has to be ingested in nutritional terms, and glucose is so vital that it can be synthesised in the body; it is not necessary to eat it. That said, because we use between 480 and 640 kcals on average in the form of carbohydrate per day, it makes sense to eat that (in its natural form along with the fibre and vitamins that accompany it in nature), low Gi vegetables being the best source.

    Fructose has a different bonding to glucose, so whereas glucose is digested straight into the bloodstream, fructose has to be processed in the liver. Therefore, if the liver is full of glycogen, excess fructose will be turned to fat, which leads to fatty liver, emanates as visceral fat, and contributes to insulin resistance, immune suppression, chronic illness.

    I hope that's not too long winded?

  • Very much enjoy reading your posts and replied, full of insightful information with credible sources. While not wanting to ramble about my family's medical history, I want to say thank you because your post give more back up (did a bit more reading on fructose after your reply) on dis-encouraging my mum eating excessive amount of fruit and giving my son too much fruit when he's staying with her. My mum has had various medical problems. While she doesn't have diabetes at the moment, she's on several medication and mentioned her doctor warned her about her diet: way too much fruit (about which she thinks because she takes the less sugary ones, so it's not that bad), some fried or baked fish, vegetables and a little bit other carbohydrate. She has problems with her liver, we always think it's damage from other medication she takes, but I think over does of fructose isn't helping!

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