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What should I use for my basic settings?

pennyscabin
pennyscabin Posts: 28 Member
in Social Groups
I have been following a Low Carb / High Fat (Atkins type) diet for about 6 months. I have not lost much weight and was actually admitted to the hospital last week with complications that appear to be associated with the high fat diet.

I would like to continue eating low carb and will not be returning to eating refined sugar. My settings are all messed up! What should I set them to for maximum weight loss and stay at about 1200 calories/day? I would like to do a modified Weight Watchers. I didn't lose much weight on it either, but the fats were limited.

I am 58 and have about 75 pounds to lose...

Replies

  • Rayman79
    Rayman79 Posts: 2,009 Member
    Firstly I wonder why you are eating at 1200 calories? Is this the number your TDEE calculator gave you, or just an arbitrary number?

    As for your macros split, it will depend on how active you are and how aggressive your caloric deficit is. I would generally suggest a more balanced split than what you have done in the past though, find something that is sustainable and healthy. Form habits that you can stick to rather than searching for the next 'diet plan' to help you lose weight.

    Having said all that, there are a few guidelines you can use:
    Protein (will have to be a bit higher percentage of your intake when you are in a caloric deficit) at around 0.8g per lb of body weight
    Fats (primarily focusing on 'good' fats such as mono and polyunsaturated with a good amount of omega 3) at 0.3 - 0.4g per lb
    Carbs, whatever is left within your caloric allowance.

    Now given that you have had medical complications I would suggest that you take any chronic (ongoing) medical issues into consideration and consult your doctor with any significant change in diet.

    Also, please try to change your mindset, you goal should not be to lose the maximum amount of weight possible, it should be to lose FAT and remain healthy! Focus on these things and keep your deficit moderate - you will find this actually makes it easier to lose weight in the longer term and will make adherence a whole lot easier!

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