Calorie deficit but gaining fat?

revenant

I've been trying various combinations of carbs/fat, calories and exercise and measuring my body composition. I'm 182cm and 95kg. BMR formulas say my expenditure is 2600 kcal.

What is worrying is that regardless of calorie intake, I seem to be putting on fat mass week by week. With exercise, I put on muscle also, but losing fat seems almost impossible. I try to eat 80-120g of protein per day and keep carbs high (200-500g) and fat low (30-50g).

During one week I ate almost 3000 kcal per day and walked for an hour per day. Muscle mass stayed pretty much the same but fat mass was increased by 0,5kg.

During another week I ate 1800 kcal per day, no exercise. I lost 1kg of muscle and added 1kg of fat. Fat intake was about 50g per day.

How is it possible to put on a kilo of fat if fat intake on that week was only 350 grams? De novo lipogenesis should not have contributed much since carbs were way under 500 grams.

According to mainstream science, it's not possible for muscle cells to convert to fat cells, but since the opposite is possible, I wonder if muscle to fat is also possible: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8290478/

Peatful

@revenant

What is your waking body temperature and then
what is your temperature in a relaxed state 20 minutes after breakfast?

revenant

Temperatures are low, maybe 36,2 on waking and and 36,7 after food.

But even so I'm wondering how this could be theoretically possible. Even if my expenditure was only 1500 kcal per day, where is the fat coming from if not food?

Peatful

@revenant

How are you measuring fat gain?
Water or inflammation gain due to endotoxins makes more sense with what little data shared

Plus
Your temps aren’t great….

revenant

With one of these: https://inbodyusa.com/products/inbody770/

I also speculated water weight changes but every week I see changes in visceral fat, usually for the worse.

revenant

Although apparently the InBody is not very good at measuring visceral fat, which is precisely the alarming part of my results.

https://www.reddit.com/r/Fitness/comments/3hgnys/dexa_scan_vs_inbody_huge_variance_in_bf/

But clearly I am overweight and a lot of the extra weight is around my abdomen; and furthermore, even though there is a layer of "pinchable" fat, I seem to have a lot of weight underneath the muscles. Which I assume (as does InBody) is visceral fat.

If it was water weight, wouldn't the impedance readings show that?

Peatful

@revenant

So do you think your digestion is good?

revenant

It was horrible when I first changed from low-carb into Peating, but these days it's better. I don't know about good, though. I do look bloated a lot of the time and it feels like I'm retaining too much water.

Increase your protein intake to gram per pound of BW, add in intense resistance training. Lower carbs significantly and up fat intake.

Thank me later.

revenant

I am already eating a gram of protein per pound of BW. Higher fat and lower carb is kind of where I'm coming from and it fucked me up over the years.

Peatful

@revenant

If I were you
I would concentrate on easy to digest meals
Small ones
Five to six times a day

You will know a meal agrees with you if once in a relaxed state- post meal- you take your temperature and it’s raised

Eating agreeable food allows the blood sugar to remain stable
Which lowers cortisol and in turn allows your thyroid to kick in so to speak

Of course you need balanced meals
Ie c/p/f
Plus minimize liquids
Eat real food

If your liver is “suffering”
It can’t convert the food into an active form of thyroid
I am oversimplifying this

But gut health effects thyroid health and vice versa

Butter Girl

@revenant said in Calorie deficit but gaining fat?:

I've been trying various combinations of carbs/fat, calories and exercise and measuring my body composition. I'm 182cm and 95kg. BMR formulas say my expenditure is 2600 kcal.

What is worrying is that regardless of calorie intake, I seem to be putting on fat mass week by week. With exercise, I put on muscle also, but losing fat seems almost impossible. I try to eat 80-120g of protein per day and keep carbs high (200-500g) and fat low (30-50g).

During one week I ate almost 3000 kcal per day and walked for an hour per day. Muscle mass stayed pretty much the same but fat mass was increased by 0,5kg.

During another week I ate 1800 kcal per day, no exercise. I lost 1kg of muscle and added 1kg of fat. Fat intake was about 50g per day.

How is it possible to put on a kilo of fat if fat intake on that week was only 350 grams? De novo lipogenesis should not have contributed much since carbs were way under 500 grams.

According to mainstream science, it's not possible for muscle cells to convert to fat cells, but since the opposite is possible, I wonder if muscle to fat is also possible: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8290478/

This is just my experience, but now that I have been bumping up my saturated fat, mostly from dairy, I have lost 5 lbs.
I avoid Pufa oils of course.
I’m actually eating about 1,000 calories more than when I was starving myself.
Maybe focus on that. It also has increased my body temperature.
I eat carbs. but when I ate too many I didn’t lose.
There’s something about the dairy fat that our body’s like and use.

I also do not do strenuous exercize. I burned out my adrenals doing that and caused my body to go into stress mode- not allowing me to lose weight.
Just like Peat said.

@revenant

If you weigh 80-120lbs you aren’t burning 2600 calories a day, problem solved, you aren’t in a deficit.

Peatful

@RawGoatMilk88 he is 209 lbs.

@Peatful

So he’s lying about eating a gram per pound of BW lol.

revenant

Oh, I thought you meant per kg of bodyweight.

200 grams of protein would mean most of it turns into ammonia since no one can use that amount of protein. What would be the reasoning behind such a crazy amount? Not a very Peat-y idea for sure.

I did a high-protein experiment for two months where I ate 150-180 grams of protein per day, I only had a scale back then but I gained 2 kg during that time. Could have been muscle of course, but I would like to lose fat also. Seemed pretty hard on the digestion, however.

Reading Brad Marshall's stuff got me into trying low protein, low fat and high carb, but that didn't produce much results either. Just made me lose the muscle really.

revenant

And as I pointed out in the first post, I can reduce intake down to 1800 kcal but still not lose but in fact gain fat, at least according to the InBody measurement.

revenant

@Butter-Girl said in Calorie deficit but gaining fat?:

@revenant said in Calorie deficit but gaining fat?:

I've been trying various combinations of carbs/fat, calories and exercise and measuring my body composition. I'm 182cm and 95kg. BMR formulas say my expenditure is 2600 kcal.

What is worrying is that regardless of calorie intake, I seem to be putting on fat mass week by week. With exercise, I put on muscle also, but losing fat seems almost impossible. I try to eat 80-120g of protein per day and keep carbs high (200-500g) and fat low (30-50g).

During one week I ate almost 3000 kcal per day and walked for an hour per day. Muscle mass stayed pretty much the same but fat mass was increased by 0,5kg.

During another week I ate 1800 kcal per day, no exercise. I lost 1kg of muscle and added 1kg of fat. Fat intake was about 50g per day.

How is it possible to put on a kilo of fat if fat intake on that week was only 350 grams? De novo lipogenesis should not have contributed much since carbs were way under 500 grams.

According to mainstream science, it's not possible for muscle cells to convert to fat cells, but since the opposite is possible, I wonder if muscle to fat is also possible: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8290478/

This is just my experience, but now that I have been bumping up my saturated fat, mostly from dairy, I have lost 5 lbs.
I avoid Pufa oils of course.
I’m actually eating about 1,000 calories more than when I was starving myself.
Maybe focus on that. It also has increased my body temperature.
I eat carbs. but when I ate too many I didn’t lose.
There’s something about the dairy fat that our body’s like and use.

I also do not do strenuous exercize. I burned out my adrenals doing that and caused my body to go into stress mode- not allowing me to lose weight.
Just like Peat said.

What is the ratio of carbs/protein/fat you eat now? So you eat butter and full milk or cheese?

@revenant

200 grams for a 200lbs man is not excessive at all.

But by all means continue to lose muscle and gain fat with your high carb low protein approach.

revenant

@RawGoatMilk88 said in Calorie deficit but gaining fat?:

@revenant

200 grams for a 200lbs man is not excessive at all.

But by all means continue to lose muscle and gain fat with your high carb low protein approach.

What do you think happens to all that extra ingested protein? I don't think it goes into muscle synthesis. Keeps hunger at bay maybe but at the cost of producing ammonia, which is not good.