Registered Dietitian in TX. Here to answer questions.

bulbadoof

Is there any benefit to calorie cycling?

FoodandFitness

Hi Tony. Thanks for doing this! I'm in Flower Mound, too. It's about time we got some rain....

Soooo....I'm 56, 5'9", 312 lbs. at the moment. I swim 45-60 minutes a day - leisurely laps. Until I started exercising a month ago, I was the definition of "sedentary", spending all my waking time at the computer. I still spend most of the day at the keyboard, except for my exercise time (trying to get moving a little more), but I assume this doesn't put me at the high end of the metabolism numbers. MFP tells me to eat 1610 a day to lose 2 lbs a week, but in my infinite wisdom, I decided to try averaging 1200-1400 a day to make sure I lost 2 - 2 1/2 a week at the beginning. I've read lots of posts about messing up your metabolism eating too low and losing muscle, but is this really a concern since I'm way into the "morbidly obese" range right now? I plan to start lifting when I get the go ahead from my orthopedist (got a healing mcl tear). I have plenty of energy and feel good after changing my old awful diet to plenty of fruits and veggies. Staying at about 40-30-30. Have I gone too far with the calorie deficit at the moment?

Hey, awesome! You might know where my clinic and training studio is located. I'm inside of Cutting Edge Physical Therapy off 2499. It's kind of by the new hospital.

To answer your question, the only concern with eating low calories for you would be long term compliance. If you hate your diet right now because the calories are too low and you can still lose weigh by adding more in, you might want to consider that. Weight loss is a marathon, not a sprint. The lower amount of calories you eat, the more important getting enough protein becomes.

Great job on your new changes for a healthier lifestyle. I hope you reach your goals!

kennyrgreen

I'm 6' 2" and currently weight 288, but want to get to 240. Is eating 1200 calories a day too little to the point where my body is going to start retaining what i eat?

Dear Lord how can you live eating so little?! I'm not Tony, but just wanted to say my husband is 6'2" and started about 280. He's been losing steadily by eating 2600 calories/day. He does a 5km walk/run a few days a week. No need to be so restrictive with this thing. Just my humble opinion. I'm a girl and I lose eating 2100 calories/day.

Thanks for the reply! Its actually not that hard for me to eat so little. I have a pretty busy schedule, so i don't have much time to eat. When i do, i eat healthy choice meals or a fiber one bar, or something along those lines. I don't cook very much, but yea, i don't seem to be that hungry eating so little! Is it really unhealthy?

Here is what i usually eat...

http://www.myfitnesspal.com/food/diary/kennyrgreen

Its my first day on the site, so thats the only thing there.

FoodandFitness

Training for a marathon.. it is 23 days away and then doing the Goofy Challenge in Jan. 39.3 miles in two days. Anyways, I have done great with training. Run 3-4 times a week, lift 3 times a week and always exercise 6 times a week. I am losing muscle mass and becoming puffy. Is this because of all the carbs I am eating? I also put on 8 pounds.. last time I trained for a marathon I gained 10 pounds. I am trying to keep the food clean and healthy.

For every 1 pound of glycogen (muscular carbohydrate energy) you store an additional 3 pounds of water.

Your bloating is likely related to an increase in carbs. That being said, keep up the good work!

FoodandFitness

I would like to know what % of carbs to calories are best for weight loss. Also what % of fat. Should I be striving for 33% fat and carbs or will this work itself out.

There is no general answer to this. If you eat less calories than you expend, you will lose weight. Lots of people fear carbs because they can affect water weight fluctuations. However, a good rule of thumb is 1g of carb per pound of bodyfat for a non-obese person.

ksquared0710

Checkin' to keep an eye on this! Thanks for posting!

angielovesherfamily

yup, I'm here watching it all as well..good questions and answers

FoodandFitness

What is your educational background? What is your actual job title currently? My daughter is a sophomore at an Oregon university studying nutrition and plans to be a dietitian also. She wants to minor in, or double major in an exercise science also. She has been told that this is an uncommon combination of degrees. Just hoping she can find a job she enjoys after she is done.

I have a BS in nutrition sciences and working on a MS in sports nutrition and exercise sciences. I am a registered and licensed dietitian and have a certification in personal training from the cooper institute.

I own a private practice for nutrition programs and personal training in Flower Mound. I don't work for the man. Never will again.

I think that your daughters choice is going to open up a lot of doors for her in sports nutrition, corporate wellness, and private practice. Which are also the bigger money makes in this industry.

DonnaLeeCattes

thank you

FoodandFitness

What is your input on the so called starvation mode?

Your metabolism can slow down a bit if you have a very large caloric deficit. However, it is not enough to stall weight loss. If you eat less, you will lose weight. I don't recommend a huge caloric deficit for the average person because it makes it hard to stay compliant long term and it's not optimal for preserving lean body mass.

Starla_86

Hi Tony...if you're still there, Can you look at my diary from the past few days and tell me how I'm doing? I've been reading so many health and nutrition books lately about how to lose weight and its gotten me really confused!

FoodandFitness

Is there any benefit to calorie cycling?

No.

However, if you have some days where you are exercising a very large amount, it can be good to eat more calories on those days. 99% of the population doesn't need to calorie cycle.

edit- it can be beneficial if calorie cycling is your personal preference to do so.

bulbadoof

Is there any benefit to calorie cycling?

No.

However, if you have some days where you are exercising a very large amount, it can be good to eat more calories on those days. 99% of the population doesn't need to calorie cycle.

edit- it can be beneficial if calorie cycling is your personal preference to do so.

I didn't think so. Thank you!

FoodandFitness

Hi Tony...if you're still there, Can you look at my diary from the past few days and tell me how I'm doing? I've been reading so many health and nutrition books lately about how to lose weight and its gotten me really confused!

Starla, you're doing so many great things but you do have room for improvement in 2 areas.

1. try to be more consistent with your caloric intake and
2. you have some really low protein days. eat up to 1g per pound of bodyweight in your protein or 1g per pound of lean body mass if you're very overweight.

jtakingcareofherself

Is there a maximum amount of time you would recommend for a ketogenic diet? Is it safe to get out of it and back in? I heard that it may cause lean mass loss if you go in and out of ketosis?

Proyecto_AN

Hey, i'm already seeing an specialist but this are my numbers, what do you thing?.

Background: 25 years old, non-smoker, no diabetic, normal blood pressure, normal heart functioning (had me checked), 185 peak bpm. Normal blood exams, high bad cholesterol.

12/07/2012 - 07:59 a.m

Weight = 147.4 kg
IMC = 45
MB = 2837 kcal
% Fat = 51.4 %
Fat mass = 75.8kg
Lean body mass = 71.6 kg
Hydric mass = 52.4 kg

01/09/2012 (change) - 09:25 a.m.

Weight = 143.4 kg (-4kg)
IMC = 43.8 (-1.2)
MB = 2781 kcal
% Fat = 45.2% (-6.2%)
Fat mass = 64.8 kg (-11kg)
Lean body mass = 78.6 kg (+7kg)
Hydric mass = 57.6 kg (+5.2kg)

22/09/2012 (change) [total change] - 09:45 a.m.

Weight = 139.2 kg (-4.2kg)[-8.2kg]
IMC = 42.5 (-1.3) [-2.5]
MB = 2724 kcal
%Fat = 43.1% (-2.1%) [-8.7%]
Fat mass = 60.0 kg (-4.8kg) [-11.8kg]
Lean body mass = 79.2 kg (+0.6kg) [+7.6kg]
Hydric mass = 58.0 kg (+0.4kg) [+5.6kg]

Lost: 8.2 kg, 11.8kg of fat mass; - 4.723 inches of waist, 2.755 inches of hips, 1.811 inches of neck.
Gained: 7.6kg of lean body mass, 5.6kg in my hydration level and stamina.

Diet: 1500 calories (45%carbs,30%protein,20%fat) Drink an average of 12 cup of water per day, my macros are good. I dont starve, i feel satisfied.

Training 5 times a week, at 4 p.m.(last week average): 19745 meters on the Elliptical Trainer during aprox. 6.6 hours and burned 7388.9 calories.

Have a great day!

FoodandFitness

Is there a maximum amount of time you would recommend for a ketogenic diet? Is it safe to get out of it and back in? I heard that it may cause lean mass loss if you go in and out of ketosis?

I only recommend that my clients go into ketosis if they have to cut calories and the only thing left to cut is carbs because there is no more wiggle room with proteins and fats. That being said, carbohydrates are not essential for supporting life and preventing deficiencies, but it doesn't mean they aren't good to have if you have room for them.

amylovescupcakes

Hi Tony! This isn't a question, but a thought. It's so very nice of you to dedicate your time to helping people on this icky rainy day.

SocialRopes

i don't have a question, just praise. tony is my dietitian and has helped a ton of people meet their health and fitness needs, myself included. you should check out his website from his mfp home page. and for the swimmer from flower mound, since you're so close you should take advantage of the free assessments he offers! you'll learn a lot about your specific needs. very cool of you to take the time to answer everyone's questions, tony ~

FoodandFitness

Hey, i'm already seeing an specialist but this are my numbers, what do you thing?.

Dude, you're doing a phenomenal job! Keep up the good work!

Nanadena

Did they add you to the staff here? Anyone can step in and give advice?

FoodandFitness

i don't have a question, just praise. tony is my dietitian and has helped a ton of people meet their health and fitness needs, myself included. you should check out his website from his mfp home page. and for the swimmer from flower mound, since you're so close you should take advantage of the free assessments he offers! you'll learn a lot about your specific needs. very cool of you to take the time to answer everyone's questions, tony ~

Thanks, Rose! I hope you're taking it easy today too!

Everyone look out for Rose's feature article in Fitness Magazine coming out in December! She's done an awesome job with her transformation!

FoodandFitness

Hi Tony! This isn't a question, but a thought. It's so very nice of you to dedicate your time to helping people on this icky rainy day.

Hello! Thank you. It's my pleasure to help y'all out.

kat5556

Bumping to read later

angielovesherfamily

yes, you have answered a lot of my questions..Thank you for your time here

hooperkay

tony are you accepting friends? I always have questions , but cant think of one now.

FoodandFitness

Did they add you to the staff here? Anyone can step in and give advice?

I'm not on staff here, but if anyone from MFP is reading this, feel free to include me on the payroll! Anyone can give advice on here. That's what the forums are for.

karen8873

Hi Tony,

I just recently had a baby in July and I hit a plateau for the past 2-3 weeks and cant seem to lose the last 5 pounds! Any tips on how to break the plateau?
Also, best ways to lose the belly !!!?? Or is a tummy tuck my only answer?
I made my diary public if you would like to view it !

Thanks !

delta90017

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Proyecto_AN

Thank you! i just sent you a friend request. Have a great day.