Oi! I'm way behind here.
OK so with my figuring and your 1000 cals of food .... you probably use around 2000 cals a day. Simply put, you need to eat less than that.
I absolutely agree that 700 cals per day is not enough. It's really hard to get a healthy array of nutrients into you at that amount.
I try for higher protein breakfasts, too..lately I have been mixing 1/2 c lowfat cottage cheese with 1/2 nonfat plain yogurt and 1 T sugar free fruit jam. It looks nasty but it tastes good! It comes out to like 150 cals, 19g protein. Or when I have no time at all like this morning...I always have Zone bars on hand. 210 calories, 16 g protein....too much processed food isn't good...but a Zone bar beats drive thru breakfast!
I agree with the others - going below 1200 cals a day is not a healthy plan. Add some peanut butter and avocados and nuts to bulk up your cals even if you aren't "hungry"....(I can't say as I have ever had this problem..) We want you to be healthy!
Thanks for everyones input! I think I got my diet on the right track I had a protein shake for breakfast this morning, and I am going to add in an orange between my breakfast and lunch. I think that my total # of calories for today has been in the 1200's. I felt like I was eating all day.
Another questions then, What percent should your Carb/Protein/Fat be?
Oh honey, you are going to get many different answers to that question.
My best advice is to get your calories under control first. Try for a few good days at your chosen calorie level and then see where you're at.
Let's see what the others say.
Last edited by srmb60; 08-20-2006 at 07:52 AM.
Reason: spelling
I am just a bit of an over-acheiver. I want to do it the right way and hope the weight stays off. I am going for 2 pounds a week. (I would like instant gratification but I know that it is a long term commitment). My main concern right now is calorie counting. I think I have gotten pretty good at it with help of my food diary. I don't feel hungry and my focus isn't on food all day. All week I have eaten the same thing So this week (21-27)I am adding the protein shake with extra fiber plus I am adding in broccoli and an orange.
I don't want to go above 1300 calories so I just have to figure out which foods do the best for me.
Is there a reason you don't want to go above 1300 calories? The only reason I ask is that in general, "they" (dieting gurus?) do not suggest going below 1200 a day because you likely cannot get enough nutrienta at that low of an intake. If you're in the 1200s right now, then what will you do if your weight loss slows or stalls? I don't think anyone has EVER lost all their weight (more than 5-10 pounds, anyway) without hitting at least a small plateau, and if you're already at the minimum, then where will you go if that happens? Some would increase exercise to compensate, but man, if you're already burning over 700 calories a day in exercise, then I wouldn't think that's a very feasible solution
Losing the weight quickly is everyone's desire--we all want to be skinny yesterday--but it is NOT the best way to go. Healthy weight loss is between .5-2 pounds per week (people who lose much faster than this are more likely to gain it back rather than maintain the loss), and that will likely slow down as you get closer to your goal (the less you weigh, the fewer calories you burn).
Also, for those questioning breakfast, a very high percentage of women who are overweight do NOT eat breakfast and have an easier time losing weight when they DO eat breakfast (I'd have to dig around a bit for the exact numbers, but I know it's well over 50%). Yes, it makes you hungrier, but to keep your metabolism up, you should be eating at least 5 times a day anyway
As for the carb/fat/protein percentages, like Susan said, you'll get MANY different answers, and that's simply because there is NO one right answer. I agree--deal with your calories first and then adjust as you see fit depending on your own personal goals.
The main reason I am shooting for 1200-1300 calories is because I was only eating approx 1600 calories before when I was maintaining my weight at 187 (I was at that weight since I had my son 10 months ago). My biggest problem was making the wrong choices in food. Now, I am eating healthier, eggs, chicken, fruits and veggies (and now) a protein shake for breakfast. I am trying to stay away from the red meats, saturated fat and sugar. Counting calories helps me keep tabs.
I had Gestational Diabetes both times I was pregnant and the nutritionist who I saw was big on Carbs and calories. She said that 1200-1300 calories a day is okay as long as you are making healthier food choices. I am starting week 3 of my diet, I lost 3 pounds in the first week and 2 pounds last week. My goal is 2 pounds a week, If I start loosing more than that I will definately increase my calories.
When I plateau I will try something new. Probably not exercise wise but I may switch my meals around (that worked for a friend of mine), or I may try Zig-Zaging my calories, which I have read works for some people. I don't know really.
Different people process different ratios better - I aim for 40% of my cals from carbs, 30% each from fats and protein....I think South Beach uses the same ratios...I got it after taking a survey in Jillian Michael's book "Winning by Losing". I think keeping your fats around or below 30% is pretty standard...the rest is what makes you feel good when you work out. I find the higher protein level keeps me feeling energetic. Maybe play around with it and see what works for you?
) We want you to be healthy!
