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A good read... dont panic!

missjam

Full Member
#1
For anyone who may fall off the wagon... to being confused or trying to move up plans :) A bit of a read but worth it!!



"Quick take — If you diet or are planning to start a diet, understanding the relationship between bodyweight and glycogen (Glycogen is carbohydrates as stored by your body) depletion is paramount.

Your body stores energy as fat and glycogen. Whereas fat stores can vary dramatically from person to person, your body can only store so much energy as glycogen.

Glycogen requires water to be stored. In the initial stages of diet/caloric restriction and exercise, your body depletes these glycogen stores, reducing your bodyweight from the elimination of both the weight of the stored glycogen and the weight of the water. Note that nowhere in this process is the much-desired loss of fat!

Thus, even as it will feel good to shed 5 - 10 lbs. simply from a few days of exercise mixed with a caloric-restricted diet, the weight loss will be primarily from a reduction in glycogen stores and water. In other words, what you’ll have lost in the beginning is really little more than water weight.

Take heart in understanding the relationship between glycogen stores and bodyweight as an improved understanding will help you set realistic expectations on whatever diet or exercise regiment you are undertaking in 2009.

Taubes had pinned the carb/water storage ratio at two grams of water per one gram of carbohydrate

Carbohydrate (stored in your muscles and liver as glycogen) is accompanied by a good bit of water. For every gram of glycogen stored, you store anywhere from 3-4 grams of water with it.

How does this relationship affect bodyweight? In short, diet and exercise will deplete glycogen stores. If your diet is working, the depletion will occur early and have a significant impact on your bodyweight without impacting a permanent change in your body composition.

Let’s take me as an example. I estimate that I have around 155 - 160 pounds of lean tissue. Tack on another 12 - 17 pounds of fat. After a week or two of being on a low-carbohydrate diet that involves intermittent fasting and plenty of exercise (see here), my liver and muscle glycogen stores will be completely depleted. I’ll weigh about 172.

If I go on to eat a bunch of carbohydrates — cookies, pretzels, breads, fruits and other starchy foods (by eating a bunch, I mean consuming something on the order of 1000 grams of carbohydrates over the course of 24 hours, which is about 4000 calories), I will fully replenish my glycogen stores. In the process of replenishment, the 1000 grams of carbohydrates will require anywhere from 3000 to 4000 grams of water for storage! Converting from grams to pounds, the impact on my bodyweight should be an increase of 9 to 11 pounds, taking my weight up to 183*! Of course, the same change would happen in reverse: re-depleting glycogen stores would drop my weigh back to the low 170s."


Mike’s anecdotal experience is explained by the storage ratio between glycogen and water. What it means is that in the early stages of a diet, the magical drop in bodyweight will be mostly water weight.

Another implication of the water/glycogen relationship on bodyweight is that whereas the first 4000 calorie deficit you create will reduce your weight some ten pounds, the next 4000 calorie deficit is likely only going to reduce your bodyweight a paltry two pounds! This is because a pound of fat stores 3500 calories and requires about a pound of water for storage. Thus, the initial weight-loss will seem easy compared to the drudging continued weight-loss when you’re actually burning stored fat.

Failing to understand what is going on with glycogen stores and water retention will set yourself up for a shock when you inevitably “fall off the wagon” – even if the “fall” is only for a day or two of heavy-carb or more “normal” eating.

Understanding the impact of glycogen depletion/repletion on bodyweight is just one more reason why merely weighing yourself on a scale provides a poor indication of your body composition. You’re better served by taking some physical measurements (waist size, for example). Or even better, take some periodic camera phone self-portraits — over time, you should be able to compare them and get a great feel for your progress (or lack thereof).

* I’ve witnessed this fluctuation on numerous occasions over the past year, but I didn’t quite fully understand it until today. You see, I was fully glycogen depleted going into New Year’s Eve. I proceeded to go on a pre-planned “refeed” (that just happpened to coincide with NYE, of course!). The refeed involved eating plenty of pretzels, chips, breads, fruits, cookies, cereal, donuts, etc. Some incredibly unhealthy, albeit tasty, foods. I also drank a good bit of Pinot Noir NYE, which is the opposite of what you should do if you are re-feeding in that your body will be needing water and alcohol will dehydrate you past certain levels of intake. Anyway, after a 24 hour refeed, my bodyweight went from 172 to 184. Hard to believe unless you understand what is going on. And this kind of fluctuation would be entirely disheartening to the ignorant dieter who might feel they just blew their diet in one day! As it is, I expect I’ll be back in the low 170s within five days after I do a fast and get two or three workouts in.
 
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stephie77

Silver Member
#2
wow, thanks for that. That is REALLY useful and makes a lot of sense!! x
 
#4
Wow. Now I get it! This has been my exact experience over the last four weeks!! No more high carb refeeding! Thanks so much for sharing
 
#6
Excellent thread!! I worried when I put on a stone and a half after coming off plan for a 2 week holiday, but then was amazed when I went on to lose a stone of it after 4 days TS exante. Your information explains a lot! I really thought I was wierd and it was just me this was happening to, such a relief....thank you xxx
 
#7
Thats a brilliant post!!!!!!!!! totally explains how we can gain 5-8lbs just from a couple of meals with high amounts of carbs in them...

Thankyou for sharing and taking the time to post xxxx
 
#10
excellent info! Also love the point that a pound of fat takes a pound of water for storage so each 3500 calorie loss whilst in ketosis loses 2lb rather than 1lb.

So as a guy doing some moderate exercise say assume 2400 cals/ day = 16800 cals/ week

diet intake if 100% = 600*7 = 4200

net calorie burn = 12600 which divide 3500 = 3.6.

So I was wondering how come as chaps we seem to get 5,6,7 etc weekly losses but using this to look at ie 3.6*2 = 7 to allow for water storage and order is restored to the maths of exante

Now many of us may well have lower burn rates than 2400 and indeed may have a calorie intake of over 600 so the range of weight loss we see now makes perfect sense

Mods - could I suggest that this is such a useful post by misjam that you consider a sticky!

cheers
P
 
#11
Great post, thank you!
 


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