Question about losing muscle while on the IBS diet?
#363340 - 02/05/11 07:07 PM
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cp11
Reged: 02/05/11
Posts: 1
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I know that many people lose weight from the IBS diet, but do they also lose muscle? I am a fitness instructor and eating all these carbs is making me so nervous. I am worried about losing all of my muscle since I don't eat as much protein anymore. I just need advice on what foods are best for me to eat on this diet to help keep me toned and fit?
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Welcome to the board,
Why did you decrease your protein consumption?
Excess protein does not build muscle bulk and strength - only exercise builds muscle and keeps you toned. Protein is required to repair muscle.
You can get plenty of protein on the EFI diet from chicken, turkey, fish, seafood, oatmeal, etc and beans if you can tolerate them. An active male or female needs about 50-60 grams of protein a day or about 0.8 g of protein per kg body weight per day. If you are doing serious endurance training you need about 1 to 1.2 g per kg per day. An average chicken breast contains about 30 grams and a 1/4 cup canned tuna 12 grams. Even a 1/3 cup of uncooked oatmeal contains about 4 grams of protein.
Also, remember that even carbs such as white rice have roughly equal amount of insoluble and soluble fiber. They aren't devoid of insoluble fiber. It is just reduced because the bran is removed.
Ask lots of questions. There are plenty of people here who can give you guidance. 
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STABLE: ♂, IBS-D 50+ years - Science of IBS
The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS
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Hi and welcome to the board!
I've been following the IBS diet and I eat a lot of carbs like rice and potatoes. I lift weights every day and I haven't lost any muscle I've only been gaining muscle. I don't think as long as you're working out and active that you would lose any muscle. I also eat a lot of chicken and ground turkey. I eat a lot of pastas. Losing weight was a problem for me in the beginning but with lifting weights and building muscle and getting use to the diet I've actually gained a little bit of the weight back. Good luck to you!
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Yeah, I actually have a question about this. I currently don't eat any turkey, fish, rice, etc., but I still eat a lot. I'm losing weight, zane at this point it's a problem. So does anyone have any food suggestions? Thanks, guys! 
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Quote:
Hi and welcome to the board!
I've been following the IBS diet and I eat a lot of carbs like rice and potatoes. I lift weights every day and I haven't lost any muscle I've only been gaining muscle. I don't think as long as you're working out and active that you would lose any muscle. I also eat a lot of chicken and ground turkey. I eat a lot of pastas. Losing weight was a problem for me in the beginning but with lifting weights and building muscle and getting use to the diet I've actually gained a little bit of the weight back. Good luck to you!
Gizmo...I am trying to gain muscle on the EFI diet.
I am curious...what is your height/weight and how much protein/carbs/fat do you consume (what is your calorie intake).
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You say you are nervous about all the carbs. You can balance it out with protein.
As a former competetive bodybuilder, I did fine on a vegetarian diet. You really don't need as much protein as you think. I think most people consume way too much protein.
What I do is, at every meal I consume a protein, carb, and fat. I keep everything in balance, and I think that is the key.
If you are fearful about your protein intake, you really don't have to reduce it on Heather's diet. And you don't have to load up on carbs. You can find a balance.
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Hi Hudlander!
I am a 29 year old female and I am 5'6" and I currently weigh 130 pounds. Before I started the diet I weighed around 135. When I started the diet I dropped down to 120 pounds. Which didn't make me real happy. Recently I've been able to build my weight back up to what it is now.
I'm not actually sure what my calorie intake is because I don't pay a whole lot of attention to calories. That probably isn't good but I pay more attention to how much fat. I can give you what I eat on a typical day.
I get up extremely early at 4:30 to be at the gym at 5. So when I first get up I eat one serving of rice chex or cinnamon rice chex with some almond milk. When I get home I eat a plain bagel with a raspberry fruit spread. Later in the morning between 9 and 10 I'll make some frozen hash browns (store brand with 0 fat). I do those in a little bit of olive oil and I'll have 1/2 cup egg beaters and I'll melt some daiya vegan cheddar or mozzarella cheese in with it.
My lunch varies I'll either eat, a chicken sandwich (deli chicken), I can get away with 1/2 slice of lite Swiss cheese, and usually pretzels, I'll eat a tuna sandwich, or I'll make white rice for lunch. Depending on what we've had for dinner the next day I might eat left overs. During the afternoon I'll snack on more pretzels, homemade tortilla chips or saltine crackers.
As far as protein it mostly comes from chicken. We eat chicken almost every day it seems like. We eat a ton of pasta and turkey meatballs. Like tonight I'm making a IBS friendly chicken Parmesan with our pasta and homemade spaghetti sauce. We eat a lot rice, potatoes, sweet potatoes as sides with dinner. I also make a lot of soups and stews that are IBS safe.
In the evenings when I snack I'll typically eat baked lays, pretzels or homemade tortilla chips. I eat a lot of Skittles. I can't live without those .
That is typically the kind of things I eat. As you can tell I don't typically eat many fruits or vegetables. When I do it's usually a side with dinner or a salad of some sort. I do need to find a better way to incorporate fruit into my diet. I've been avoiding that for awhile now. I'm not sure how it will affect me and I've been afraid to try because I'm picky with my fruit and only like certain kinds and the ones I like are the ones that can really cause problems like apples and grapes.
I think the biggest thing for me when trying to gain weight was lifting weights. My husband who doesn't have IBS eats pretty much the same diet as I do. He eats more fruits and veggies than I do but we pretty much eat the same things. He is 6'5" and when you're that tall it's hard to gain. For years we worked out at home home and about a year ago we actually joined a gym. Ever since we joined the gym we've both built more muscle. He weighs almost 230 pounds now and it's muscle. Having access to different gym equipment and being able to work more muscles has made a difference for both of us.
Good luck in trying to gain weight it can be hard when you have limited diet but it is possible. Any other questions let me know.
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