An increase in Carbs would result in your body retaining more water, therefore a fair whack of that 2.8 increase on the scales would be water retention, not Fat.
Also, if i remember correctly, you have been aiming for 1500 calories per day to achieve weight loss.
My personal opinion is that is too low for a male.
This short period of over consuming may provide some benefits in terms of firing up your metabolism.
Clearly, some of the food choices were less than optimal, but its certainly no disaster.
Iām on 1400 calorie deficit which is the lowest you should go before things like bone density and menstrual cycle issues kick in. My normal range is 1600.
1500 is low if youāre exercising too.
@SillyBilly a lot of that weight will be water retention too.
I suppose when youāre getting down to 1400-1500 calories, you really need to make your food choices count in order to satisfy micro nutrient needs.
Then there is the highly under rated issue of Protein.
Is there an optimum level you are not reaching, because the highest quality sources (eggs, red meat, oily fish) also come with a hit of Fat ?
A while back, i realised i was only consuming approx 100g of Protein a day (and sometimes less).
I decided to double that number and feel much stronger at work (semi physical labour).
One thing Iāve substituted, especially now that the weather is getting really niceā¦. Is drinking zero sugar, non-alcoholic ginger beer when I knock off from work, rather than an actual beer.
I still have 1 big night on the p*ss each week, but itās been helpful to have something that feels like a beerā¦ but isnāt.
Iām hitting around 147-155g of protein with Turkey mince, fish and chicken and not going over fat levels.
I wouldnāt ordinarily use Protein powder but Singapore doesnāt have a lot of fresh protein options so i have protein powder in a smoothie.
Well Iāve lost 4kg in a week but itās not sustainable.
As soon as my mouth heels from getting 4 impacted wisdom teeth out, Iām going to tuck into the biggest Parma I can find.