Hi everyone,
I recently reviewed my fitday journals to see what I ate vs how much I lost for the past 5 months, as I am trying to figure out my total metabolic rate. Since a lot of people ask me what I did to lose the weight, I figured I would post my analysis for everyone to see. It's pretty long and boring though so you might want to skip this if you aren't into boring details about weight loss, lol. However if you want to know how I ate and what I did, it's all here below.



FEBRUARY 01 - 28 (28 days):

Total: 1319
Fat: 95 855 66%
Sat: 35 314 24%
Poly: 17 156 12%
Mono: 34 302 23%
Carbs: 38 104 8%
Fiber: 12 0 0%
Protein: 84 336 26%
Alcohol: 0 1 0%

Weight Change Stats
Minimum Weight: 150 lb Maximum Weight: 156 lb
Beginning Weight: 156 lb Ending Weight: 150 lb
Average Weight: 153.39 lb Average Weekly Change: -1.5 lb

ESTIMATED CALORIES CONSUMED: 1319
TOTAL WEIGHT LOSS: 6 lbs
ESTIMATED TOTAL BURN: 2070

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FEBRUARY 29 - MARCH 27 (28 days):

Average Calories
source grams cals %total
Total: 1305
Fat: 89 798 62%
Sat: 33 296 23%
Poly: 15 135 11%
Mono: 32 286 22%
Carbs: 45 126 10%
Fiber: 14 0 0%
Protein: 88 352 28%
Alcohol: 1 4 0%

Weight Change Stats
Minimum Weight: 145 lb Maximum Weight: 150 lb
Beginning Weight: 150 lb Ending Weight: 145 lb
Average Weight: 146.89 lb Average Weekly Change: -1.25 lb

ESTIMATED CALORIES CONSUMED: 1305
TOTAL WEIGHT LOSS: 5 lbs
ESTIMATED TOTAL BURN: 1930

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MARCH 28 - APRIL 24 (28 days):

source grams cals %total
Total: 1405
Fat: 95 855 62%
Sat: 35 318 23%
Poly: 15 135 10%
Mono: 35 315 23%
Carbs: 52 145 11%
Fiber: 16 0 0%
Protein: 92 368 27%
Alcohol: 1 5 0%

Weight Change Stats
Minimum Weight: 137.5 lb Maximum Weight: 145 lb
Beginning Weight: 145 lb Ending Weight: 137.5 lb
Average Weight: 141.95 lb Average Weekly Change: -1.87 lb

ESTIMATED CALORIES CONSUMED: 1405
TOTAL WEIGHT LOSS: 5 lbs
ESTIMATED TOTAL BURN: 2342.5

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APRIL 25 - MAY 22 (28 days):

Total: 1255
Fat: 82 737 60%
Sat: 29 258 21%
Poly: 14 122 10%
Mono: 30 272 22%
Carbs: 54 147 12%
Fiber: 18 0 0%
Protein: 83 334 27%
Alcohol: 0 3 0%

Weight Change Stats
Minimum Weight: 133.5 lb Maximum Weight: 137.5 lb
Beginning Weight: 137.5 lb Ending Weight: 133.5 lb
Average Weight: 135.13 lb Average Weekly Change: -1 lb

ESTIMATED CALORIES CONSUMED: 1255
TOTAL WEIGHT LOSS: 4 lbs
ESTIMATED TOTAL BURN: 1755

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MAY 23 - JUNE 19 (28 days):

source grams cals %total
Total: 1172
Fat: 71 640 56%
Sat: 23 209 18%
Poly: 12 107 9%
Mono: 25 221 19%
Carbs: 64 179 16%
Fiber: 19 0 0%
Protein: 80 321 28%
Alcohol: 0 1 0%

Weight Change Stats
Minimum Weight: 131 lb Maximum Weight: 133.5 lb
Beginning Weight: 133.5 lb Ending Weight: 131 lb
Average Weight: 132.3 lb Average Weekly Change: -0.625 lb

ESTIMATED CALORIES CONSUMED: 1172
TOTAL WEIGHT LOSS: 2.5 lbs
ESTIMATED TOTAL BURN: 1484.5

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JUNE 20 - JULY 7 (18 days):

Total: 1168
Fat: 66 595 53%
Sat: 21 192 17%
Poly: 10 92 8%
Mono: 22 194 17%
Carbs: 66 189 17%
Fiber: 19 0 0%
Protein: 86 343 30%
Alcohol: 0 0 0%

Weight Change Stats
Minimum Weight: 127 lb Maximum Weight: 131 lb
Beginning Weight: 131 lb Ending Weight: 127 lb
Average Weight: 132.3 lb Average Weekly Change: -1.53 lb

ESTIMATED CALORIES CONSUMED: 1168
TOTAL WEIGHT LOSS: 4 lbs (in 18 days)
ESTIMATED TOTAL BURN: 1945

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GRAND TOTALS:
AVERAGE ESTIMATED 5 MONTHS CALORIE INTAKE (APPROXIMATELY 158 DAYS):

1270
TOTAL WEIGHT LOSS: 26.5 POUNDS
AVERAGE ESTIMATED TOTAL CALORIE BURN (OVER THE 158 DAY PERIOD): 1857


You'll notice that my rate of losses and calorie intakes were very sporatic and at first glance they don't seem to strongly correlate. Some months, particularly those documented early on, I would eat far more calories than I do now, and lose much more quickly. Other months I would eat less and lose more slowly. This might lead someone to believe that eating more total calories = faster losses & metabolism, and less calories = slower metabolism. Personally, I think the losses and caloric intake reflected my metabolism... they did not totally cause it. Although eating more will raise metabolism slightly, the net effect (after a certain point) is negative (by this I mean every calorie consumed will result in a slightly higher metabolic rate so the body can process the energy as needed, however fuel is fuel and the net effect results in calories giving the body positive energy).
Early on I exercised every other day, was working, and not to mention weighed 25 pounds more than I do now. I lost faster and ate more because my metabolism was higher.

The next trend I've noticed was carbs. Carbs consumption amounts correlate with weight loss - less carbs went along with faster metabolism & more weight loss. Now, whether or not increasing my total calories from carbohydrate consumption and decreasing my total calories from fat consumpion as I progressed throughout my plan adversely affected metabolism and thus rate of losses... I really don't know honestly. There is a correlation to support the assumption, but not sufficient enough evidence to absolutely conclude that progressing through OWL and eating more carbs adversely affected my loses, even though total calorie consumption greatly decreased. It is possible. In fact, I would say it is very likely (as I began noticing hypoglycemic swings as I progressed through OWL - something that I never had before early on in induction. This means that insulin production was adversely affected, and we all know what hyperinulinemia in an insulin resistant person like myself does to metabolism and weight).


However, I think that most of the metabolic slow down can be attributed to losing weight & decreasing body mass size (which both absolutely and relatively cause metabolic slowdown - absolutely in that a smaller person will burn less calories than a larger one when all other things are equal, and relatively because losing weight temporarily slows down metabolism some what, however this change is temporary) and lifestyle changes. I stopped working out, stopped working, and am much physically smaller than before. Carbs probably played a factor as well, but I think it is the least significant of them.

Another thing you'll notice is in the very recent month (past 18 days), my losses picked up a lot. It is only 18 days, but I expected this to occur - I began more meticulously tracking my food intake (which means the recent estimated calories are probably more acurate than those in previous months), and also making sure to get the most "bang for the buck" out of the calories I did eat (which raises metabolism). I began eating several 100-250 calorie snacks all day (as many as 10 a day), I began eating/drinking more calcium rich foods as well. I recently began drinking more water, which I've heard raises metabolism. I also stopped eating so many carbs at breakfast, as I notice this seemed to really play havoc with my energy levels and cause hypoglycemic swings (which means insulin production was overstimulated which is NOT conducive to running a fast metabolism & burning body fat!).