To feel so stupid over hidden calories

[Cheeseandlobster]

I have been trying to be healthier for ages. I follow a lowish carb diet combined with intermittent fasting, do hiit exercises daily, drink loads of water and get on average 9 portions of fruit n veg a day (usually 7 veg 2 fruit). Yet the weight keeps piling on

My go to healthy lunch is veggie scramble. Mushrooms, peppers, courgette, spinach and jalapeño with 1 egg. My pan is shit and the mushrooms stick to the pan or burn so I have been adding more splashes of rape seed oil when this happens. I looked at the bottle yesterday and 1 table spoon is 124 calories so I reckon I have been consuming on average 300 - 400 calories extra in oil. Maybe more. That's another meal! And I feel like an absolute idiot for not realising sooner.

So out goes the pan and I have bought a new pan where you can dry fry and some spray oil with 1 calorie per spray just in case.

I thought I was being food savvy but now I just feel stupid. Does anyone else have any hidden calorie warnings or done something similar?

spotty camel

Scientists are still investigating how low carb works. I wrote about it in detail above. Please excuse me repeating myself:

"Lowering calories will of course lead to weight loss. In the same way, increased 20th cent consumption of refined carbohydrates has undoubtedly led to obesity. However, it's also been suggested - not proved - that not all calories provoke the same metabolic response in the body.

Quite a few (reputable) scientists have suggested that diets high in unrefined carbs lead to increased insulin production which in turn leads to increased fat deposition. Low carb diets do not increase insulin levels in the same way, so are less likely to lead to weight gain and can be shown to lead to weight loss. These scientists do, however, say that more longer-term studies are needed to show precisely how this works; in other words, to provide conclusive evidence for this insulin-linked theory.

one example summary here:
jamanetwork.com/journals/jamainternalmedicine/article-abstract/2686146

Long article here - very scientific - sorry: www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/

However, this article (below) says that while low-carb diets can and do lead to weight loss, the above insulin-linked theory might not be the correct way of explaining why. Weight loss might simply be because the fat and protein in low carb diets make people feel fuller for longer than refined carbs do, and so they limit their total calorie intake. Or else, the article suggests, low-carb diets might work in a way that we do not yet fully understand.
www.nature.com/articles/ejcn2016260 "

Thank you for responding @WineGetsMeThroughIt

I sort of understand the theory of ketosis and burning stored fat, but if you are in ketosis, where does your body store the newly gained fat if you are eating too many calories? Surely it just replaces the fat that it’s just burned? So I can’t see the benefit unless you are in a calorie deficit which you could get from any other eating plan without having to cut out food groups?

I’ve been doing a little bit of research into Keto and low carbing and the long time side effects are quite worrying. It seems to be very much a short time diet rather than a permanent eating plan which will likely result in returning to the same eating pattern as before keto and a probable weight gain.

Can you point me in the direction of any research in to long term benefits of keto to help me balance my opinion?

Spotty camel

I don't think very strict keto is recommended as a long-term way of eating except for people with certain medical conditions, though (according to this article) quite low-carb can be. This article discusses 'maintenance' (towards the end):
www.ncbi.nlm.nih.gov/books/NBK537084/

I eat a ton of fat and I'm not fat. I highly doubt this is the issue? I use generous quantity of oil or butter with everything. It actually makes the food alot more filling so if you're listening to your body it's easier to stop sooner. In addition, it makes food taste nice which means that it doesn't feel like a chore. Thirdly, fats are absolutely fundamental to brain function and organ protection. Don't ditch the oil! By all means use a new pan though!

So I have been on the tdee calculator and it told me I need 2264 calories to maintain. I have re installed My Fitness Pal too and am going to record everything I eat for the next few weeks.

@Harrysmummy246 how did the exam go? Thank you for sharing the link to the article. It made interesting reading
I think for me though the reason why I prefer hiit is because of the time it takes. I used to pay for gym membership then would spend just over an hour on the cross trainer, rowing machine and bikes. I used to watch itv hub while I was on the cRoss trainer but I did get quite bored. There were also grunting men and a woman who would shriek the c word when she was finding something difficult. Now I just strip down to my undies and trainers, use free YouTube programmes and don't get bored as the workouts are varied and intense. I upped my workouts to 25 mins today plus I always do a 5 min warm up and I also have physio exercises for my back which are yoga based so the stretches act as my cool down too. All in all that's 35 mins a day. I am also going to incorporate more weights and aim to go walking each day too weather depending

So I have been on the tdee calculator and it told me I need 2264 calories to maintain. I have re installed My Fitness Pal too and am going to record everything I eat for the next few weeks

But you aren't wanting to maintain at the moment are you? That seems quite high?

You aren't adding 'exercise calories' back in as well are you?

How much do you weigh?

I think the exercise confuses things, I always try and keep it separate in my brain as otherwise i end up eating more calories than I’ve burnt off.

12.5 stone. Never been this weight before. I used to be around 11.2 stone and when younger 9.5 stone. I still wonder if peri menopause is partly behind this too

If you aim for the 1700 calorie calculation you should lose a pound a week.

I said I do moderate exercise. Light exercise was 1-2 days a week. Moderate is next one up

@CrimbleCrumble1

If you aim for the 1700 calorie calculation you should lose a pound a week.

That's what mfp told me too

That calculation is if you want to stay the same weight .

@CrimbleCrumble1

That calculation is if you want to stay the same weight .

I know. I need around 1700 a day to lose

I put on two stone over lockdown, the only thing that sorted me out was joining sortyourfit out programme and being in very strict calorie deficit. I was back to pre lockdown weight in 5mths

@Cheeseandlobster

So I have been on the tdee calculator and it told me I need 2264 calories to maintain. I have re installed My Fitness Pal too and am going to record everything I eat for the next few weeks.

@Harrysmummy246 how did the exam go? Thank you for sharing the link to the article. It made interesting reading
I think for me though the reason why I prefer hiit is because of the time it takes. I used to pay for gym membership then would spend just over an hour on the cross trainer, rowing machine and bikes. I used to watch itv hub while I was on the cRoss trainer but I did get quite bored. There were also grunting men and a woman who would shriek the c word when she was finding something difficult. Now I just strip down to my undies and trainers, use free YouTube programmes and don't get bored as the workouts are varied and intense. I upped my workouts to 25 mins today plus I always do a 5 min warm up and I also have physio exercises for my back which are yoga based so the stretches act as my cool down too. All in all that's 35 mins a day. I am also going to incorporate more weights and aim to go walking each day too weather depending

The exam this afternoon was a bit of a disaster for tech reasons and my lack of knowledge, but thank you for asking @Cheeseandlobster

On days I'm not working (easily 15+k steps and on feet all day those days, and that's before I'm digging or trying to get treestumps out), I walk the dogs 30 mins, trying to get HR into at least the 'easy zone' . When I get out of exam hell, I run for half an hour or go rowing when there's time- actually on the water not the machine. Dog walking isn't optional for obvious reasons and I'm pretty happy in all weathers- that time out to myself is very important.

There are loads of programmes/ variation options on gym machines and ways to increase the intensity so I'm not entirely sure you're completely comparing like with like. PS, noise cancelling headphones and just zone out.

@Cheeseandlobster

12.5 stone. Never been this weight before. I used to be around 11.2 stone and when younger 9.5 stone. I still wonder if peri menopause is partly behind this too

As I wrote upthread, perimenopause is why you are gaining weight and having trouble losing it.

During perimenopause and beyond, weight lifting is actually far more effective for weight loss than HIIT. Add in some walking or swimming, and this is ideal, far more so than HIIT.

Yes your tdee and aiming for around 1700 looks spot on to me. I’m on similar. Good luck.

Don’t use the spray it absolutely wrecks your pans, not to mention all the additives and chemicals . You are better of with a smear of of proper oil

The oil isn't the problem here OP, the amount of sugar you're consuming WITH it, is.

You can't do both. I'm currently low carbing and am happy to use oil as required but wouldn't dream of doing that whilst consuming tangerines, grapes (sugar bombs), chocolate and pasta or potatoes. It doesn't work like that. One diet plan is completely cancelling out the other.

Small, red berries are the best in turns of carbs (in moderation). This doesn't include red grapes.

Salad - I love a homemade 'Harvester' salad:

Lettuce, tomato, cucumber, onion, pepper, sweetcorn, grated carrot and beetroot - topped with ranch dressing and crispy bacon and onion pieces with a small portion of marinaded oven baked chicken.

I've started seeing a weight management mentor through the NHS (also peri menopausal and have a very underactive thyroid), so after my first session, I actually made this for my lunch but weighing as I went.

It came in at around 500 cals - which is absolutely fine for me in the context of my calorie deficit, but definitely more than I was expecting.

I'm now religious about weighing the dressing and toppings!

Alcohol. People bang on about their diet then drink 3 beers or glasses of wine.

Portion size. A 'mountain' of pasta can be your daily allowance.

Alcohol. People bang on about their diet then drink 3 beers or glasses of wine

Absolutely. But, like exercise, most people aren't prepared to do what's hard. It's not easy to give up alcohol completely, just as it's not easy to get up at 5.30am to go for a run or a spin class. Most people know they would be much slimmer and fitter if they did these things, but choose not to.

Much easier to shuffle around the edges of a lifestyle change, doing the odd youtube workout and cutting calories here and there, but it's not going to yield the results.

I’ve lost 10 pounds since Jan 7th - seeing a nutritionist who has two degrees not skinny Cheryl off insta, she’s set me up with macro and calorie targets and checks in daily with me. I’ve not been hungry except normal pre meal hunger. Have had alcohol twice, both friends birthday parties but otherwise no booze as prefer to spend calories on food/protein/veg.
Have eaten really well, sleeping better, loads of energy. I highly recommend finding someone who will keep you accountable as this has been life changing for me. I can see myself eating this way forever, it’s easy, good food and will be easier still when I’m up to maintenance calories.
It has also shown me just how «costly» in terms of calories cakes etc are - most of the time not worth it, and tbh I’d rather have a big lovely dinner for 450 cals than a slice of sickly cake at Costa.
I haven’t cut out carbs or any food groups other than reducing junk food/chocolate/crisps as they are too calorific to work for a deficit.

"It came in at around 500 cals - which is absolutely fine for me in the context of my calorie deficit, but definitely more than I was expecting."

How much were you expecting for a salad including two different types of meats, one of them being bacon?