Well, the hits keep on coming. Down a pound, up two, down two, bounce up a half… I’m all over the map with my weight, but maybe — maybe — I’ve figured out why. In part.
So, I took all the data from the website my wife and I are using to track our food and dietary consumption, and decided I didn’t really like their reporting capabilities for a few reasons. One, I can only see one report at a time. I can’t, for instance, overlay my macro-nutrient graph with my current weight, which is what I really wanted to do. I can’t see a different type of graph — it’s a pie chart or bust. And while those are big deals, they’re problematic for me because I want to see what’s happening in my weight-to-nutrient relationship.
I took all that data, and stuffed it — at some personal cost, may I add — into Excel. I made everything numbers instead of text — no mean feat, may I add — and then created a chart for it. I found out how to add a secondary axis to that chart, and have a completely different set of data plotted against it over the same time period. So now, I have a chart which shows each of my macro-nutrient quantities as lines with markers as a graph against a time-based grid. Every day I have a marker and there’s a lovely little line connecting the markers, so I see where I climbed or dropped with each aspect. Keen.
I added my weight. Now, I don’t have daily information for weight, so I have to interpolate the data, and I had to figure out how to tell Excel to do that. Once I did, I had a second line chart showing my weight progression against the backdrop of the nutrient lines. Very eye-opening!
I also learned, vicariously from Phinney and Volek through another blogger’s post, too much fat will add to your weight. So, while I initially had the understanding fat wouldn’t make you fat, it will if you have too much. Your body will keto-adapt and use ketones for energy. But if it gets all the fat it needs — or worse yet, more than it needs — from your diet, it never has to reach for your fat stores. (Intermittent fasting, anyone?) The excess fat is either flushed from your system or stored when there’s too much.
So! That explains my spikes in weight, because they coincide with spikes in fat intake! When I went nuts on the fat, I gained weight, simple as that. But when i hold the fat to about 160-200g of fat daily, keep my protein in that 75-80g range each day, and keep my carb count in control, voila! Weight loss!
As a way of verifying I had this figured out, I anticipated a spike in my weight because of the amount of fat I consumed. And guess what? This morning I’m 1.4lbs heavier. Is this good news?
Well, the data is collating, and it’s an ongoing collation. I can’t say for sure that’s what happened. My wife noticed a tiny spike in protein a couple of days ahead of each weight spike too, and because the data wasn’t complete for my weight history, I couldn’t see if things flowed the way she thought. At least, not for certain. But we’ll see. I have a goal, a target to aim at, and I have high hopes I can hit it.
I just hope I don’t have hunger problems again when I do.