I too have been a grumblie about the lack of results on the diet. I have neither gained nor lost weight, but at 35%+ fat percentile, exact same height and similar build to Freelee, I need and want to!
So I read Dr Graham's book again after 3 years. Reading it is something we agree to in joining as a member...remember? Most of it I am well versed in, but this passage jumped out at me - p239 (slightly abbreviated))
Why didn't the 80/10/10 work for me?
I Less than 2% of your calories come from vegetables and leafy greens. eg on a 2000 calorie diet, 1lb greens minimum.
2) Caloric intake is insufficient to maintain desired bodyweight.
3) YOU BURN LESS THAN 40% OF YOUR CALORIES IN PHYSICAL ACTIVITY. ON 2000 CAL/DAY, A MINIMUM OF 800 CALORIES.
4) Habitual sleep pattern is insufficient. (You can fail to gain muscle, or fail to lose fat, if underslept).
5) You eat all day long, rather tha 1-4 meals per day.
6) You lack emotional poise (your adrenals are overexerted, which causes the body to hold on to fat stores).
7) You expose your unclothed skin to sunlight less than 30 mins a day.
This was something I had forgotten since first reading. Although I work out 2 hrs/day, I am then sedentary at work. I clearly need to work out more intensely, or be more active outside workout hours. The minimum recommendation here is 2500 - which means1100+ burned, every day we eat.
Do you need to re-read The 18/10/10 Diet, or read for the first time?
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Thanks. It has been fun.
I lose weight, (when I keep my fat intake very low) despite not working out much. I only cycle 5 hours or so a week. I was 50 lbs overweight, now I have 20 lbs. of blubber to shed. When I eat 9/5/5, I can easily lose a pound or more a day. I eat 2800-3200 calories daily and way more on cycle days.
Kate, Thank you for this post. We need more like this, as it is good to be reminded of the basics. I'm just now re-reading Doug's book for the quillioneth time. I am renewed every time I read it. Something new jumps off the pages each time!
(I don't know why so many people here are trying to critique / analyze what you're doing, cuz I don't get a sense that that's why you posted.)
Please post whatever else you find worth reminding us of. It's great. .......ana xoxo
great post -- thanks for putting this together. i started a similar thread without reading this one first. thanks for gathering this information so nicely. i hope people with the problem actually read (AND IMPLEMENT) this!
The book says it's best to burn 20% of our daily calories through exercise, not 40%. At least that's what my copy says. So 20% of 2500 calories is only 500 calories -- roughly two hours of exercise -- easy enough.
I am looking at pp239-240:
"you are not 80/10/10 if...you burn less than 40% of your total calories through physical activity (at least 800 calories per day if you average 2000 calories)."
Peter, I did not suggest she cut down 100 cals a day. I merely questioned why someone would advise a 30-day fast, which is obviously a much more massive calorie restriction than an incremental reduction.
Sounds like you just gotta get in shape Kate if your eating right, focus on building your fitness. Get your 5k time down to Freelee's pb of 20:20 and you will look the same relative to your own bone structure etc. ALL the girls running that fast look relatively the same.
I think you are right DR, I need to get fitter. I spent 20 years thinking I was fit cos I taught so many classes; truth is, i relied heavily on sports drinks and pills to get me through, was undercarbed and underslept, frequently ill. A typical studio instructor! Now I teach only around 2 classes per day, and not all at an intensity where I feel worked enough. The change is due to relocation.
You are so right - runners are skinny, and many studio instructors I know are quite chunky! I will work on the running, it's an aspect I neglect.
40% is the figure Doug gives as minimum to be truly 811 - no typo. But while it's encouraging to think it could work with less, not an excuse to slack on fitness. I'm very happy for you both that you have such well-deserved business success you need to put in a 10-hour day.
40% of your cals burnt via physical activity? I think someone has made a typo there. Freelee and I NEVER maintain that. Then again, banging out 10 hours a day on the net sure does chew thru the glycogen.
The last 7 years Ive only averaged around 60mins of light activity per day. Yesterday I won a 5k running race out of 110 people. It only took me 17:15. ;)
http://www.parkrun.com.au/kirra/results/latestresults
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