I've been couting calories for a couple of weeks now. For the first week I was just keeping track of what I ate, and over ate. The second and (I think third) I was restricting myself to just 2000, but still feeling hungry. This week I've gone down to 1500 and now I'm finding that I have to force myself to eat to get there. Here it is quarter to 10pm and I'm just now eating dinner cuz I know I need the calories. Normally I probably would have let it go, but I'm breastfeeding DD and I can't loose my milk from to low-cal. So I popped in a lean cuisine.
I guess I'm wondering if this is normal or if it could be caused by breastfeeding. Maybe I should check in the nursing forum.
Another add on question. I've just started counting fat and protien grams today, and I have no idea how much of each I shouldn't/should be getting. Right now I'm at 1485cal, 55.5f, and 59p. Is that ok or too much fat and not enough protien?
I can't help you with the nursing situation but it seems to me that 1500 calories is not enough to produce an abundant supply of milk.
As for the intake, I'd say do a 40/40/20 split. Twenty percent of your calories form fat, 40 from protein, 40 from carbohydrates.
On a 1500 calorie day, you want no more than 300 calories to come from fat. One gram of fat is nine calories. Divide 300 calories into 9 calories and your answer is 33 grams of fat.
From your post, you consumed 55 grams of fat.
Too high. Cutting fat is not as easy to do unless you cook most of your meals. That's what I've been tweaking and I've also been tweaking the fiber (increasing it).
Find out about the nursing, though. That is your first priority.
You should not go under 1800 calories, preferably 2000 for the first 6-9 months of nursing - 1800 calories and nursing is the equivalent to 1300 calories not nursing. After 6-9 months the needs can be adjusted as your child decreases nursings
First of all, yes your appetite and your weight may wildly fluctuate when nursing in response to your daughter's changing needs. Also, it is pretty common for the first 2-3 weeks of a restricted calorie diet to seem difficult.
As a nursing mom you should aim to get no less than 25-30% of calories from fat, so on a 2000 calorie a day diet that would be 55 -66 g of fat. If you eat too low fat, so will your baby. I personally aim for 25-35% fat - almost all of it from healthy sources like nuts, olive oil and avocado and the rest from good proteins and calcium sources.
You need a minimum of 60 g of protein when you nurse, but most women find that more is helpful for weight loss. I would aim for a minimum of 20% protein (~100 grams on a 2000 cal diet). Many women also find that their milk supply is better protected with a little extra protein, but there is debate on that topic.
Carbs - Do not go on a super low carb diet while nursing, ketosis is bad for your milk, but the 50% range is good.
Calcium needs are also increased.
If you do diet while nursing, you need to get as much oomph for the calorie as possible. Lots of veggies and whole grains, lowfat dairy, lean protein and healthy fats.
Maybe try switching out some veggies for more fruit, they are higher in calories but still really nutritious. And add some nuts, then you are getting the good fats. Add some protein in every snack and meal etc. Put a good olive oil based salad dressing on those veggies.
I know it seems weird to think of how to eat more, but you have to realize that at 1500 calories, your body will eventually react the way it would if a non-nurser was eating 1000 calories, your metabolism will slowwwwww down.
Ennay...please help me figure this out, I'm confused; yesterday I consumed 1,164 calories. 20% fat = 232.8 cal 40% protein=465.6 cal 40% carbs=465.6 cal How do you convert these in grams?
Ennay...please help me figure this out, I'm confused; yesterday I consumed 1,164 calories. 20% fat = 232.8 cal 40% protein=465.6 cal 40% carbs=465.6 cal How do you convert these in grams?
Every gram of fat is 9 calories.
Every gram of protein and carb is 4 calories.
Just divide calories by the calories/gram, and you get grams.
Thanks Wyllen, I was dividing the prot/carbs by 9 and it wasn't coming out. It was way off according to Fitday. I appreciate your input and made a copy of the figures. Is there anyplace on the internet that I can get more information on %/nutritions, etc.
Thanks Wyllen, I was dividing the prot/carbs by 9 and it wasn't coming out. It was way off according to Fitday. I appreciate your input and made a copy of the figures. Is there anyplace on the internet that I can get more information on %/nutritions, etc.
Bobbi
Bobbi -- can you say more about what you're looking for? Are you looking for something like the government's guidelines? Something for your specific needs?
Good Morning girls...........I was looking for a guideline in % and calories for a 1200 calorie menu. I just finished taking all kinds of test through the American Heart Association. I couldn't find the information I wanted after poking around for an hour. Last night I found a test, measurments, etc. through www.yourlifevitamins.com and they said 20% fat intake was too low, I want to find out what percentage of fat/carbs and protein I should have for a 1200 calorie menu.
AbsoluteDiva.............Thanks, I looked into the calorieperhour.com and found what I was looking for. To burn the fat and not the muscle: 30% Protein 15-20% Fat 50-55 Carbs Thanks to all of you for your help! Bobbi
frustrating fluctuations
The second and (I think third) I was restricting myself to just 2000, but still feeling hungry. This week I've gone down to 1500 and now I'm finding that I have to force myself to eat to get there. Here it is quarter to 10pm and I'm just now eating dinner cuz I know I need the calories. Normally I probably would have let it go, but I'm breastfeeding DD and I can't loose my milk from to low-cal. So I popped in a lean cuisine.
