Osteopenia and Osteoporosis diet optimization with weight loss.
So a few years ago I complained how hard it was to meet calcium goals while eating about 1100-1200 calories a day but have adjusted. One big adjustment is going from Greek yogurt to Regular yogurt as the regular has twice as much calcium, increasing tofu, and very importantly, dark leafy greens and brassicas with collards leading the pack for me...
Honestly, even with intermittent fasting if I get up to around 1400 calories I start gaining. I am walking 3 miles or so a day (building back up to 6) and about 14,000 steps but even with proper thyroid test results I just don't burn
One thing I am researching now is proper phosphorus levels. About the only processed foods I am eating are tofu and tempeh and the superfirm tofu does not log on nutrition label. I had read that more calcium than phosphorus 1:1 to 2:1 is optimal but grains, beans, nuts, and meats as protein sources have more phosphorus than calcium. How does one strike a balance. I am also shooting for 70-80g of protein a day but not doing keto so everything hovers around a 33% ration for the macros.
Right now I am 5'6" and 185lbs and 67yo. Trying to get down to 150lbs which is doable (I had lost a lot of weight going from 270-135 but then dropped off of daily planning for a few years and added a good bit back on - but I think the 135 was too lean for me). But I have significant osteopenia and a typical low dose BP medicine and statin.
The major factor that works for me vis a vis weight loss is no added sugar, no refined/processed foods such as flour/bread and lots of fiber as well as time restricted eating 12pm to 6pm.