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Weight Changes
The nature of weight loss changes over the first
3 ½ weeks of improving your diet. You will increasingly lose
more fat and less water during this time. The human body is made
up of 70% water. Fluid retention may occur for a variety of
reasons (see Reasons Why the Scale Lies on my site), including,
hormonal changes, medications, and a high consumption of
carbohydrates. These numbers are from Victor Katch PhD research
as a kinesiologist at U of M. He is also the author of text
books I used while earning my Masters.
Stage One: (first 3 days)
70% water, 5% protein, 25% fat
Stage Two (days 11-13)
19% water, 12% protein, 69% fat
Stage Three (days 21-24)
15% protein, 85% fat
Stage Four (after 24 days)
Stabilizes at 25% protein, 75% fat
This is why weight training is so important. We do NOT want to
lose protein (ie muscle mass)
When someone is crash dieting, more than 25% loss is from
protein so less will be from fat. See Maintaining Metabolism
while Losing Weight on my site.
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