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Carbs/Calories when introducing exercise with Newcastle Diet

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Rdw480

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Type 2
I've been following a Newcastle style diet (800cal option on the Cambridge weight plan - mix of shakes and 1 'real' meal a day).

So far I've lost 4st and am 1 more stone off a healthy BMI. I'd like to lose this but I'd be happy enough with another 7lbs off at the moment.

Due to my work schedule, now is a really good time to start exercising so I've booked a gym induction. I'm no expert but I'm thinking I'll be planning resistance work to help my dodgy back/knees with a bit of cardio to address poor circulation.

My question is how I do this properly (upping calories or carbs on certain days or specifically before/after exercise).

Any suggestions welcome!

(I know this could have been in the exercise forum, but since its specifically carb related, I thought it fitted better here.)
 
The advice on what are termed Very Low Calorie Diets (basically any of the 800 cal type) is that if you are starting exercise you eat the calories you’re using.
Frankly that seems like an odd thing to me but it’s more important I think to make sure you’re hydrated enough.
Adding an extra shake into a day and going up to 1000 calories or even two extras and going to 1200 on the days you exercise hard isn’t going to derail you I’d say.
Like many things it’s trial and error and see what works for you.
 
Ooh one question!
You say this is going to be you starting exercise: how active are you now? How active have you ever been?
 
Rdw480 said:
I've been following a Newcastle style diet (800cal option on the Cambridge weight plan - mix of shakes and 1 'real' meal a day).

So far I've lost 4st and am 1 more stone off a healthy BMI. I'd like to lose this but I'd be happy enough with another 7lbs off at the moment.

Due to my work schedule, now is a really good time to start exercising so I've booked a gym induction. I'm no expert but I'm thinking I'll be planning resistance work to help my dodgy back/knees with a bit of cardio to address poor circulation.

My question is how I do this properly (upping calories or carbs on certain days or specifically before/after exercise).

Any suggestions welcome!

(I know this could have been in the exercise forum, but since its specifically carb related, I thought it fitted better here.)
Click to expand...
I guess the important thing is to know how many calories you're burning with the exercise and make sure you're not adding more than this to your diet. It's not intuitive, I find: you really need to look at the numbers.

This is a good tool: https://www.niddk.nih.gov/bwp Body weight planner from the US National Institutes for Health.

Generally, I think exercise becomes more important when you move to "maintenance". Commonly, you have to do a fair amount of regular calorie-burning exercise to maintain weight loss: your bod & brain will be conspiring to try to put all the weight back on, and without a good amount of daily calorie burn, they'll probably win 🙂

Anyway, that's the clear m3essage from the most rigorous and best-conducted weight loss trials. For me: I lost maybe a bit less than 20kg to zap my T2D after diagnosis, and I've managed to maintain that weight loss fro ~3.5 years now. Buring ~500 calories per day with a couple of hours walking has been a major factor in that.
 
I too have a dodgy back, and found my best exercise was in the water, as it supports my body. I also found I can't exercise on a full tummy, and don't feel hungry after exercising, so an Exante shake 2 hours before exercise suits me perfectly, then plenty of fluid after.
 
Right now I would say my level of activity is low about 6000 to 7000 steps spread throughout the day.. in the past, I have been a semi regular gym goer 2 or 3 times a week - but definitely not an expert.

Ideally I'd have liked to get the rest of the weight of before exercise but due to work patterns now is the ideal opportunity to start!

I can't swim, but would like to learn. Getting adult lessons is proving difficult!
 
So head to the gym. Go easy. Maybe introduce another shake and see how your weight loss goes.
 
I didn't add anything on.
I was already going to the gym when I started the Newcastle diet, I just carried on doing the same there.
 
Thanks all, for your advice. Sounds like no massive changes needed - maybe a slight increase.

Gym induction tomorrow, so I'll give it a go and see how things go!

HBA1C review next week so I'm motivated to keep on the right track. (Last results in December were 37 down from 70, so my goal is reducing my metformin!)
 
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