Registered Dietitian here. Happy to answer questions.
Replies
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Its like you read my mind! I was just thinking earlier I need to speak to a dietitian because I'm confused on some things...
Question number 1: Do I eat below BMR? Or between BMR and TDEE?
Same question. I should eat about 1600 per day to lose. That will put me under BMR for sure. BMR is 1590. Is it o.k. to eat so little? Can I eat low cal for a short period without slowing my metabolism?
The BMR, etc on here are estimations. It is perfectly ok to start off trying a calorie plan that deviates a little from your calculations. Let results and preference be your guide. You will not slow your metabolism unless you are losing weight excessively fast because a portion of that weight will be LBM.0 -
Hi,
I am going to eat brunch with the family,so far I have not eaten breakfast because I am not hungry.I worked out and have about 1300 calories so far.is this bad?0 -
i see you giving advice to cut calories of 10% on some peoples diets who are already eating very low calories i.e the person on 800 cals what is your take on eating below 1200 cals and people exercising at this amount and not eating back the cals burned do you as dietician believe this to be a healthy way to lose weight0
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Hi Tony
I have joined the Navy and gained weight due to such a big life style change Its hard to count cals when living on the ship for weeks at a time since all of our are meals are prepared for us I joined at 146 and I am now almost 170 very and unhappy I feel like all I new about being healthy isnt working for me becuase I counted very cal and use my hrm for every workout to always keep track of things I just feel like I dont even know how to get back to the happy healthier person i use to be
Thanks In advance
I'm not sure how your schedule works, but I recommend my clients try to plan ahead for most meals to avoid frustration. If you are stalled in your progress, cut additional calories.0 -
Thanks for being here, Tony. Perhaps you can help me with a couple of situations:
First, I do exercise about four to five days a week, walking around my neighborhood with at least five hills in the area. I also use 1-pound wrist weights to add a little more challenge into it. How can I accurately enter that in the exercise when I've had to make it up myself?
Second, I know my caloric intake is at 1200. However, when I exercise, it appears I have to add MORE calories to accommodate the situation. I've been below the minimum almost all the time and wonder if I'm starving myself without realizing it. Should I change the minimum to a smaller number or leave it as it is?
Finally, I've been waking up at 3am every morning with a slightly elevated heartrate. I've tested my blood sugar a couple of times when that happens and discovered it's around 70, which might be a little too low for me. Should I have a snack (like a banana) standing by to take care of this? (And for the record, I did discuss this with my doctor last week during my checkup.)0 -
I was once told by a personal trainer to always start my day with a warm/hot glass of (fresh)lemon water before eating anything. i was told it get your metabolism going as well as detox your body is this correct?
Also what is the maximum amount of fruit you should eat daily if trying to lose weight? also what time of the day is best to eat fruit? I notice a weight gain sometimes when i have eaten more fruit than my usual 1 piece (nectarine, Pear) per day.
Lol, that personal trainer's advice is scientifically unfounded.
There is no maximum amount. As long as the carbs from the fruit is not displacing your other nutrient goals, eat as much as you like.0 -
OK, here's a question you've probably never heard before: Do carbs make you fat?
Any form of calorie intake about maintenance calories will be converted into stored adipose fat tissue. There are some differences in respect to the properties of each nutrient but the take home message is eat > maintenance = weight gain0 -
bump0
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what, if any, is the difference between a dietician and a nutritionist?
Registered Dietitan is a licensed credential. It requires a 4 year degree in nutrition, a 1200 hour internship, and an exam and yearly continuing education in nutrition sciences.
A nutritionist is a unlicensed term. Anyone can call themselves a nutritionist. Even without any formal education.0 -
Hey y'all. My name is Tony. I'm a Registered Dietitian and Personal Trainer. I have all of my clients use MFP and I'm a big fan of this program.
I'm glad to offer and feedback or help for your nutrition or fitness questions.
Hi Tony!
What are your thoughts about eating a lot of baby spinach? I've heard conflicting stories - something about too much oxalates can cause kidney stones.
I really love baby spinach - I use it in salad normally, and even more so now since I've joined MFP and am working to become healthier. Do you think there are generally any concerns in eating about 4 cups of baby spinach a day, over the long-term?
Thanks for being here!0 -
Random question just for lulz. Do you have a bb.com account and are you the dude who posted a head shot which then prompted me to post the Napoleon Dynamite pic comparison?
If not, disregard and nevermind
Srs question though.
Yup. I've cut my hair since, but thanks for the sentiments back in the day.0 -
Random question just for lulz. Do you have a bb.com account and are you the dude who posted a head shot which then prompted me to post the Napoleon Dynamite pic comparison?
If not, disregard and nevermind
Srs question though.
Yup. I've cut my hair since, but thanks for the sentiments back in the day.
YES! I knew it was you
Welcome to MFP.0 -
Hey y'all. My name is Tony. I'm a Registered Dietitian and Personal Trainer. I have all of my clients use MFP and I'm a big fan of this program.
I'm glad to offer and feedback or help for your nutrition or fitness questions.
Hiya Tony. I was curious what your thoughts were on intermittent fasting as well. Particularly in an Eat Stop Eat pattern, 3 days a week...or alternatively in a leangains type pattern, of 16hrs fasted, and 8hrs fed.
Thanks!
According to my research on the topic, it think its micromanaging. A simple calorie deficit will do the job. However, if it is your preference and helps you with long term dietary compliance, go for it!
Tony its less about micromanaging. With intermittent fasting its just an easy way to create the required caloric deficit for weight loss or staying weight stable during maintenance. Then there are the benefits of intermittent fasting and its easier to do to get the benefits rather than daily caloric restriction.
Looks like you've blogged or written an article about intermittent fasting on your website:
http://foodandfitnessonline.com/nutrition/fat-loss/intermittent-fasting/
Will take a read.
Your site looks good.
You didn't really address the benefits of IF:
"fasting once in a while seems to offer many of the same benefits of calorie restriction – you know, stuff like increased longevity, neuroprotection, increased insulin sensitivity, stronger resistance to stress, some cool effects on endogenous hormone production, increased mental clarity, plus more - but without the active, agonizing restriction."
Read more: http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#ixzz22dmhxyf4
and this:
http://www.precisionnutrition.com/intermittent-fasting/chapter-1
''Research in favour of IF looks compelling. So, shouldn’t you get started right away? Maybe, maybe not. Sometimes looks can be deceiving.
Before we get all gung-ho and skip meals or entire days of eating, I think it’s important to mention a few things you’re not going to read on most pro-IF web sites.''
http://www.precisionnutrition.com/intermittent-fasting/summary
"WHAT ARE THE BIG “TAKEAWAYS”?
I think there are four main takeaways that readers of this book should come away with.
Trial fasting is a great way to practice managing hunger. This is an essential skill for anyone who wants to get in shape and stay healthy and fit.
More regular fasting isn't objectively better for losing body fat. While my IF experiments worked quite well, the intermittent fasting approach (bigger meals, less frequently) didn't produce better fat loss than a more conventional diet approach (smaller meals, more frequently) might have.
More regular fasting did make it easier to maintain a lower body fat percentage. Intermittent fasting isn't easy. However, I did find that using this approach made it easier for me to maintain a low body weight and a very low body fat percentage vs. more conventional diets.
Intermittent fasting can work but it's not for everyone, nor does it need to be. In the end, IF is just one approach, among many effective ones, for improving health, performance, and body composition."
Dr John M. Beradi
"Intermittent fasting can work but it's not for everyone, nor does it need to be. In the end, IF is just one approach, among many effective ones, for improving health, performance, and body composition."
Dr John M. Beradi
^ Yes, this is my take on it as well.
And once I see stronger human studies and clinically significant benefits, I will consider making recommendations on IF based further than the preferences of the client. This is because I tend to be more conservative in my recommendations. So far I can say that empirically, my current methodology has proved well. I would never discourage anyone from IF, unless a specific reason contraindicated an IF approach. Thank you for your input.0 -
Sorry but what is TDEE? Thanks!
Total daily energy expenditure. IE- maintenance calories.0 -
Hi i have just started and my calorie in take is 1200 and am under every day .i think i eat alot can you tell me where i am going wrong0
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Hi Tony, thanks for posting here! I've been on a plateau for about 4 months - gaining and losing the same couple pounds. I'm getting really frustrated and not sure how to push myself back into loss (I still have about 20 lbs to go before I am in a "normal" BMI range) Any tips?
I'm a high-protein vegetarian & eat about 1400 cals a day (spread out into about 5 little meal/snacks through the day), getting exercise in about 2-3 times a week.
You need to cut calories. Try a 10% cut and make sure you are being consistent. Check your weight again in a month.
disagree strongly. i eat 1450 on the days i do nothing and 1700 to 2000 on the days i kick butt at the gym...( weights/cardio)
once i increased my calories from 1200 i started dropping weight. i was stuck for months because i was eating too LITTLE.
I agree with Jules. Tony, you may have a degree in whatever, but dispensing generic advice on the internet can be harmful. You don't know this woman's age, height, weight, anything at all, and you told her to cut 10% off her intake. What if she is already eating too little?
If she was taking in less than her maintenance calories, she would be losing weight. People cannot defy the 2nd law of thermodynamics.
If she is not giving herself nutrient deficiencies, then she is not eating too little.0 -
I was once told by someone to drink 6 cups of prune juice and eat broccoli 5 min later. Would you care to explain to me why?0
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Hello, how many eggs is it health to eat a day? I eat 2-4 as I love the taste and they are really healthy. I know there are a lot of myths surrounding eggs, are they safe to eat lots?
Nothing wrong with 2-4 eggs per day. There are a lot of myths. Enjoy your eggs. I just had a 3 egg omelet for breakfast and it was damn tasty.0 -
There's a debate raging on the boards right now called "Please stop microwaving your food". Perhaps you can add your professional opinion?0
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How did you get into this line of work, I'm really interested and have done quite a lot of research but still like to know 0
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Are you trying to insult Dynamites intelligence with the microwave question?0
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i see you giving advice to cut calories of 10% on some peoples diets who are already eating very low calories i.e the person on 800 cals what is your take on eating below 1200 cals and people exercising at this amount and not eating back the cals burned do you as dietician believe this to be a healthy way to lose weight
Partly because if someone is consistently eating below their maintenance, then they would still be losing weight. So whatever reason that is, a % based calorie cut will usually do the trick because
1. calories
2. BMR
3. portion sizes
4. values on the MFP...
5. etc....
...Are all estimations anyways. Calculations are a good starting point. Relative adjustments do the trick just fine from there.0 -
Hi Tony, thanks for posting here! I've been on a plateau for about 4 months - gaining and losing the same couple pounds. I'm getting really frustrated and not sure how to push myself back into loss (I still have about 20 lbs to go before I am in a "normal" BMI range) Any tips?
I'm a high-protein vegetarian & eat about 1400 cals a day (spread out into about 5 little meal/snacks through the day), getting exercise in about 2-3 times a week.
You need to cut calories. Try a 10% cut and make sure you are being consistent. Check your weight again in a month.
disagree strongly. i eat 1450 on the days i do nothing and 1700 to 2000 on the days i kick butt at the gym...( weights/cardio)
once i increased my calories from 1200 i started dropping weight. i was stuck for months because i was eating too LITTLE.
I agree with Jules. Tony, you may have a degree in whatever, but dispensing generic advice on the internet can be harmful. You don't know this woman's age, height, weight, anything at all, and you told her to cut 10% off her intake. What if she is already eating too little?
If she was taking in less than her maintenance calories, she would be losing weight. People cannot defy the 2nd law of thermodynamics.
If she is not giving herself nutrient deficiencies, then she is not eating too little.
Like jules, I was stuck for months because I was eating too little. And you didn't tell that poster anything about nutrient deficiencies. Part of the problem with telling people to cut 10% - what if they're already at 1200, they cut 10%, lose a few pounds, get stuck again, cut 10% again - that doesn't seem the logical way to go about it for those already eating so little, especially if they could be eating more and lose.0 -
i see you giving advice to cut calories of 10% on some peoples diets who are already eating very low calories i.e the person on 800 cals what is your take on eating below 1200 cals and people exercising at this amount and not eating back the cals burned do you as dietician believe this to be a healthy way to lose weight
Partly because if someone is consistently eating below their maintenance, then they would still be losing weight. So whatever reason that is, a % based calorie cut will usually do the trick because
1. calories
2. BMR
3. portion sizes
4. values on the MFP...
5. etc....
...Are all estimations anyways. Calculations are a good starting point. Relative adjustments do the trick just fine from there.
You ignored my question
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Thanks for being here, Tony. Perhaps you can help me with a couple of situations:
First, I do exercise about four to five days a week, walking around my neighborhood with at least five hills in the area. I also use 1-pound wrist weights to add a little more challenge into it. How can I accurately enter that in the exercise when I've had to make it up myself?
Second, I know my caloric intake is at 1200. However, when I exercise, it appears I have to add MORE calories to accommodate the situation. I've been below the minimum almost all the time and wonder if I'm starving myself without realizing it. Should I change the minimum to a smaller number or leave it as it is?
Finally, I've been waking up at 3am every morning with a slightly elevated heartrate. I've tested my blood sugar a couple of times when that happens and discovered it's around 70, which might be a little too low for me. Should I have a snack (like a banana) standing by to take care of this? (And for the record, I did discuss this with my doctor last week during my checkup.)
Just estimate your calories burned via exercise as best you can. Maybe try 5-7 cals per minute for what you are describing.
As long as you aren't hungry, losing all your energy, or other negative health effects, there is nothing wrong with an aggressive calorie cut for someone who has a lot to lose.
You may want to follow up with your Dr. for advice on that last question.0 -
Hi Tony, You are really cool for offering your help. this site has helped me feel so much more supported than i was before. im so impressed that its free, i think that's a very important part.
Anyhow i have a question about how this site works. it first tells me that to lose weight i need to consume 2070 calories per day based on my weight of 340 ponds. okay, great. then i go swimming for 30 minutes and it says ive burned @ 400 calories, great. so then if i understand correctly its telling me that i can now consume a revised total of calories (2470).
my question is, is that right? will i really lose weight that way, or should i just stick to 2070 and then ill lose weight faster? maybe too fast? i dont know, i do know that i have serious hunger after a good swim and that its a good idea to have a snack/meal after.....what would be idea then?
i hope i haven't asked too much.
thanks so much (if you can find the time cause i bet you get a lot of questions!!!!)
chad byron AKA lordbyproduct0 -
Elizabeth, if you want anyone to be able to comment on your diet you'll need to make your diary public. Go to "settings" to change it. Hope this helps.Hi i have just started and my calorie in take is 1200 and am under every day .i think i eat alot can you tell me where i am going wrong0 -
I have never had official blood tests or anything, but anemia runs in my family, and I am positive I have it. I went to donate blood (twice in the past year) and my hemoglobin was very low. How should I go about upping my iron to get rid of the symptoms? I am a meat eater and a veggie eater. I take a multi with iron, and I started taking 65mg iron supplements 2 days ago.
Any suggestions on what else I can do to increase absorption or how long I can take the iron supplements? When should I notice a change?
Thanks!
Edit: I'm female and 20 years old.
Well it sounds like you've made some good modifications. Just get your blood tested again in a few weeks. I think you'll be fine.0 -
:flowerforyou: just read the posts and answers, i think its great ur answering to everyone, even though people ask the same questions again and again...0
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Any advice on trying to lose weight while breastfeeding. I don't want to drop my supply by cutting too much. What's appropriate at this stage of the game?0
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