Dem Dry Bones

[Pam O.]

Well I have been on the Level I .... 70 to 80 g. protein/ 30-40 g. carb/ 15-20 g fat for 6 weeks. I have lost 8 pounds:thumbsup: . But I have noticed the last few days my bones are cracking a lot. :thumbsdown: My lower back joints are hurting which hasn't for a year or so. I am 50 years old with osteoporosis, but have actually been improving bone mass the last few years and my bones have not been cracking during that period.

So anyone know what is up with this? I do take the supplements and eat closest to the Dilettante. I do not eat any pork or shell fish, I have found they tend to raise uric acid levels. I walk and swim and am very active.

Thanks for your insight!

157 /150/ goal 125

[Mitra]

Congratulations on losing 8 lbs :cool:

I don't know what would cause your joints to crack more. It's possible that it's due the change in your diet, but it may be unrelated.

Is there any reason you're keeping your fat levels so low? Even at the upper levels of the ranges you've quoted, you're getting less than 700 kcals per day, which isn't very much, especially for someone very active.

[Pam O.]

Mitra,

Thanks for your reply.

When I couldn't drop weight before on the PP I was told to reduce and watch my fat also by a metabolic group that utilizes PP theory. It helped me lose weight. They said that when you are small you have to watch your fat intake more to lose weight.

The way I figure my calories is a follows:

70-80g Protein 1g = 7 cal 490 - 560 cal.
30-40g Carg 1g = 9 cal 270 - 360 cal.
15-20g Fat 1g =14 cal 210 - 280 cal
Total 970 - 1200 per day

So I must be figuring incorrectly????

I was thinking perhaps the reason for the cracking was my body is in more acidic state. Was hoping someone else would know.

[laughingW]

Pam O have you seen the acid-base list that Berardi published? If you're not having a ton of leafy greens you could be over-acid.

Your calories per gram are not what is usually accepted.
protein = 4 calories per gram
carb = 4 calories per gram
fat = 9 calories per gram

I'm small too, and I like to watch the acid/base balance.

Do you do fish oil, and do you exercise your joints specifically every day? That's the only way they get synovial fluid (like engine oil).

[lizi145]

Hi, Pam...

For caloric calculations, 1 g carb=4 calories, 1 g protein=4 calories, & 1 g fat=9 calories.

So, Mitra was right...you're only getting under 700 calories/day.

Liz

[Mitra]

Carbs and protein are about 4 cals per gram, and fat is about 9. You're right that you can't eat unlimited fat and expect to lose weight, but even for a small person, those numbers sounded low. I'm 5' 2" and my average intakes are about 90g protein, 60g carb, 95g fat - that's for maintenance, it would need to be a bit lower for me to lose weight. If you're happy (ie not too hungry or tired) with what you're eating, then stick with what works - and just be aware that you may need to increase your calories to stop losing when you get to your goal.

If you're right about the acidity, then making sure you get plenty of vegetables might help - and it would be a good thing in any case, since the Eades (as well as various studies) suggest eating vegetables reduces osteoporosis (by countering the acidity of meat or grains).

[Gaelen]

If you're happy (ie not too hungry or tired) with what you're eating, then stick with what works - and just be aware that you may need to increase your calories to stop losing when you get to your goal.


Also, be aware that if your fat intake and overall calories are too low, you will not be properly metabolizing fat soluble vitamins, minerals and micronutrients. Those nutrients actually improve bone density and bone health...so if you cut fats too low, you run the risk of actually worsening your joint and bone health issues.

[joanneb608]

Hi Gaelen,

This thread sounded very interesting. I've been noticing myself that some vertebrae in my back a lot more in just basic movement, as well as some other joints, than any of them did a year or so ago. I confess I've been rather short on vegetable intake. Nothing hurts when my joints , but I notice it now and I know they very rarely did before. I didn't know if this is just normal aging or something I should be trying to remedy. I'm 51 and somewhat low thyroid normally, and somewhere in the middle of menopause. No real symptoms with that though. I've missed hearing about the acid-base thing. Would you suggest I up my intake of certain vegetables to help with my back ing?

Thanks for any input!:D

[Gaelen]

Hi Gaelen,

This thread sounded very interesting. I've been noticing myself that some vertebrae in my back a lot more in just basic movement, as well as some other joints, than any of them did a year or so ago. I confess I've been rather short on vegetable intake. Nothing hurts when my joints , but I notice it now and I know they very rarely did before. I didn't know if this is just normal aging or something I should be trying to remedy. I'm 51 and somewhat low thyroid normally, and somewhere in the middle of menopause. No real symptoms with that though. I've missed hearing about the acid-base thing. Would you suggest I up my intake of certain vegetables to help with my back ing?

Thanks for any input!:D

Joanne, since I'm the moderator who focuses on ways to control carbs while being vegetarian--yes, by all means increase your vegetable intake. :)

Seriously, I don't consciously pay much attention to acid/base balance--probably because I DO get nearly all of my carbohydrates from vegetables, fruits, nuts, seeds and soybeans...and for veggies, I choose between dark greens, tomatoes, onions, garlic, cauliflower, daikon radish, various squashes, and the occasional half of sweet potato or young white potato. I eat a serving of dark greens and of tomatoes nearly every day, and since I don't overeat meat, I figure my acid/base balance is probably fine.

That said, I really can't overemphasize that including adequate amounts of healthy FATS in your diet is, in the long run, the healthiest thing you can do for your bones. As for not seeing many symptoms of menopause...unfortunately, you may not 'see' the metabolic changes from hormonal fluctuations until they need to be reversed. But they can be prevented by paying attention to your diet before, during and after menopause. YMMV.

[Pam O.]

Oh Thank you Gals for your input. WOW I guess I need to eat more, boy was I off. I just have been going by the grams and not focusing on the calories. Have not really been hungry, just a night. I eat a bunch of salads, veggies and fruit along with my meat each meal. Have not been eating any grains or starchy veggies. Do quite a lot of olive oil, will start adding some nuts and seeds. I ate some sunflower seeds yesterday and have oil and vinegar on my huge salad last night and I don't hear as much cracking this AM.

I do not do EPA fish oil only because I can not find one that is Kosher, even the pharmacy grade is got something in it. I can always tell because my skin will break out and my body will not feel right. I do some Vit. A & D Cod liver oil.

Pip Pip

[Gaelen]

I do not do EPA fish oil only because I can not find one that is Kosher, even the pharmacy grade is got something in it.

Pam, I noticed in the first post that you mentioned you don't eat pork or shellfish...are you keeping kosher, or do you just prefer products that meet kosher standards? I don't keep kosher, but I know the rules...and usually prefer kosher products myself if I'm buying something. ;)

Cod liver oil will work; wild caught salmon and other fatty finfish like mackerel, herring, etc., will also give you what you need within kosher dietary guidelines, if that's your aim/need. Hope this helps.

[Pam O.]

I do not keep kosher, I like you, just perfer kosher. I do it for my health, have found that the abstaining from especially pork has been extremely beneficial. I am shocked at the amount of pork in all of our foods. For example Altoids. Altoids have a geletin which is derived from pork.....it goes on and on. I have found that even if turkey deli meat that is sliced after pork in the slicer I'll be in trouble. Hamburger that is ground in the same grinder as pork even if it has been steam cleaned it will still have traces of pork. It is hard to understand until you get it out of your diet.

Cherrio, Good on ya.