Registered Dietitian here. Happy to answer questions.
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I recently found out I am allergic to egg whites, chicken, yeast, most cheese, peanuts, cottage cheese, yogurt (& other items that I would need to go find the paper work for) ! I always have sinus issues and knew I was allergic to something but gosh that was my main sources of protein. What would you suggest now for a daily meal plan, especially breakfast. I work out hard and am lacking in protein! I usally run 4 miles in the morning, do around 40 minutes of lifting in the afternoon and then in the evening I walk around 3 miles with my 3 dogs. I live on a very large farm in Montana so I usually stay very busy. My weight has always been a struggle and right now I am weighing 154 (about what I weighed in my profile pic) and NO I do not eat my exercise cals, some but not all!
I will send a friend request to stay in touch and I THANK YOU for offering advice!!!
Just reposting this question for Tony. Thank you!!!0 -
One question - what can I eat to get my metabolism to work?0
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It's nice to see a registered dietitian on here.
How about we ask more appropriate questions.
What are your views on insulin sensitivity, and reduction of carbohydrate in the diet?
Keto? Paleo? Slow carb?
What are your views on intermittent fasting and it's many health benefits?
How do you feel about the studies that recommend low carb to help control hormones like Ghrelin and Leptin, that are key to control appetite?
I've been studying to becomes a dietitian so I can practice dietetics, and I can tell you that what is healthy, and what dietitians are told are two very different things.
1. Carbohydrate sensitivity is something I only heavily consider for diabetics or people with metabolic disorders. I will say, that some people need to "dial in" their energy preferences in relation to carbs.
2. IF is great if its a personal preference. I do not teach it to my clients unless they naturally fall into an IF pattern of eating.
3. I believe that eating higher protein improve satiation and preserve LBM is the important thing to focus on. Lower carbs just happen to be a result of that b/c carbs have the least physiological importance.
Knowing what insulin does, how it suppresses key appetite/hunger/fullness hormones, I'm going to say that it's a fair assessment that obese people do have a metabolic disorder. The concept that people are obese because are gluttonous pigs is clearly ridiculous. Hormonal urges to binge on the wrong foods is not something that is controllable easily. If someone has 5-10 lbs to lose, sure, some caloric restriction will suffice, however, with the obesity epidemic growing, I think the root cause of the obesity problems can be summed up with ONE word. Carbohydrate.
Carbohydrate control is key for anyone to lose weight. Going about that should revolve around it. Weather it's done through general caloric restriction, or a tailored diet, over feeding on carbohydrate will result in fat gain. There is simply no way around it.
The general rule to fixing something is to look at the extremes. I'll give an example. A tooth brush. If the tooth brush is overly heavy so granny can't lift it to brush her teeth, and is to short so the strong body builder can't get around his massive chest and arms to reach his mouth, clearly something that fixes both ends of the problem spectrum will resolve the problem for everyone in between.
I think carbohydrate / insulin control is that fix for the extremes that will have benefits for everyone with no negative consequences.
You've posed this insulin hypothesis before. I gave you a Kreiger article and you dismissed it. I will post for you here an index of foods that cause insulin responses. Some of the highest insulin responses are from protiens. You obviously have a low carb drum to beat so go ahead. There may be some as yet undiscovered reason why carbs can be an issue for some. But insulin is not it. BTW, you sound like a Taubes follower. Just sayin......
http://www.ajcn.org/content/66/5/1264.full.pdf+html
PS: Great granny analogy :noway:0 -
In your opinion, what is the best excercise for 'pear shape" women? Also, are there any specific foods that should be avoided?0
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Tony, I just want to say thank you for being patient and answering most questions.
I agree with some of your advice, some of it not so sure. Some people on MFP automatically attribute a plateau to eating too few calories, so they recommend upping the calories, never netting below BMR. And then more poster add that it worked for them, etc
From what you are saying here I guess you don't believe on the whole premise of "eat more to weigh less", but if you can elaborate more I think it would be beneficial.
As for me, I was netting 1000 cal/day keeping my carbs low (my BMR is about 1400), and thats how I have lost most of my weight, now I am transitioning into maintenance mode so I have upped my cals to 1400 cal/day, and I am still losing weight, maybe a bit more slowly but still losing, if I can lose 10 more lbs I wouldn't be upset one bit. So my plan is to continue doing what I am doing, I feel great, eating very healthy, exercising lots and feeling good about my choices
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:huh:0
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I wonder what is the minimum amount of protein should I be consuming. I just recovered from bronchitis & flu but I still can't eat very well & these past few days, my protein intake only averages 60g (I weigh 55.3kg or 121.66 pounds). I've been like this for a week now & I worry that I might lose muscle. I can't lift weights too because the doctor advised me not to do heavy workout as of this time.0
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Hi Tony and Thank you for doing this for us. I showed my food log ( diary) from MFP to someone from the gym and i know that i am always under on my 1200 calories for the day. Plus i do a ton of cardio and strength train on the machines and some free weights...anyway, the comment was i have too much sugar and protein in my diet and i need to stop eating all the fruit or i wont lose much weight. I have 30lbs to go.
Except for the calorie deficit i really thought my diet was made of pretty good choices. I would however like to get away from any of the processed food i eat even though its really very little i think. What do you think? My diary is set to open if you can review it.
Thanks so much.
ladyark:
you eat way too little. you are starving. I am shocked you are not in the hospital right now. Keep it up and you will be eventually.
MEET YOUR CALORIE GOAL EVERY DAY
Wow i didnt think i was that bad. I dont feel hungry very often or sick , worndown etc. I will try harder then to meet the 1200 MFP has given me as i dont want to end up sick. But, do i need to eat my exercise calories back....i just dont think i can do that since eating what i log fills me up. Hope to hear an answer when you have time and thanks again.0 -
Hi Tony and Thank you for doing this for us. I showed my food log ( diary) from MFP to someone from the gym and i know that i am always under on my 1200 calories for the day. Plus i do a ton of cardio and strength train on the machines and some free weights...anyway, the comment was i have too much sugar and protein in my diet and i need to stop eating all the fruit or i wont lose much weight. I have 30lbs to go.
Except for the calorie deficit i really thought my diet was made of pretty good choices. I would however like to get away from any of the processed food i eat even though its really very little i think. What do you think? My diary is set to open if you can review it.
Thanks so much.
ladyark:
you eat way too little. you are starving. I am shocked you are not in the hospital right now. Keep it up and you will be eventually.
MEET YOUR CALORIE GOAL EVERY DAY
Wow i didnt think i was that bad. I dont feel hungry very often or sick , worndown etc. I will try harder then to meet the 1200 MFP has given me as i dont want to end up sick. But, do i need to eat my exercise calories back....i just dont think i can do that since eating what i log fills me up. Hope to hear an answer when you have time and thanks again.
The whole "in a hospital" thing may has been a little overly dramatic but you are not eating enough. That is ok for short periods but not for any length of time. It can cause metabolic issues and foul up your hormones. You are probably doing ok as you seem to have plenty of reserves to handle it for now but as you get leaner, you will need to develop the habits for proper and adequate nutrition. 1000 per day is not gonna cut it at that point.0 -
Approximately a year ago I went through a full hysterectomy will this have an effect on weight loss. I can I speed up my metabolism after a hysterectomy0
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Bump for later.
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bumping for later0
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I found out about a week ago my bad cholesterol is 193. Doc put me on meds want off. Do u have any suggestions for breakfasts?0
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Hi!
Can you please recommend some easy dinner or lunch time foods? Those that are good carbs vs bad carbs?? Thank you....hope you don't mind but I'll probably be 'picking' your brain quite often! 0 -
bump0
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I found out about a week ago my bad cholesterol is 193. Doc put me on meds want off. Do u have any suggestions for breakfasts?
Statins haven't really been shown to benefit females unless they have already had a cardiac event. I presume 193 is for LDL - what is your HDL - good cholesterol? What was total cholesterol?0 -
bump to read later0
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@OP, why would you as a licenced medical professional (nutritionist) offer advice to these people without knowing a detailed history and physical on them? Do you not know this opens you up to law suits? As a medical professional (nurse), I am appalled!
Please everyone try to understand that ANY medical information you receive from this site (MFP) is very GENERALIZED.
If you truly have a nutritional (or medical) question, see a professional in PERSON! You may have a condition you are not aware of and can only be detected by tests.
end rant!0 -
@OP, why would you as a licenced medical professional (nutritionist) offer advice to these people without knowing a detailed history and physical on them? Do you not know this opens you up to law suits? As a medical professional (nurse), I am appalled!
Please everyone try to understand that ANY medical information you receive from this site (MFP) is very GENERALIZED.
If you truly have a nutritional (or medical) question, see a professional in PERSON! You may have a condition you are not aware of and can only be detected by tests.
end rant!
Well as an ordinary gal with no medical training what-so-ever, I have to agree with ^ this. I would never consider taking medical advice from an anonymous person on a free forum.0 -
I just read this post written by Banks, who was affiliated with MFP (maybe he still is?) on eating your fitness/exercise calories.
As an example, I ran for 2 hours today. MFP told me I had 2370 calories today. I was hesitant to eat that many. But evidently, I may not be getting the results by not eating all my excercise calories.
Just seeking a second opinion.
Thanks.
Brenda
I find that the calorie recommendations for exercise on here or often overestimated. I would just try to be consistent with your calories. I don't have any of my clients track exercise on this program for that reason.
I'm sorry, but without knowing how much the poster is set to consume per day without exercise and more about her exercise routine, this advice seems, to me, to be pretty much worthless. If she is set to eat 1200 calories a day (for example) and works out with vigorous cardio 3 times a week and lifts heavy 2 times a week are you saying she should just keep eating 1200 calories every day? How do you have your clients calculate intake? If you're going to talk about BMR and TDEE in this thread, I think it would be helpful to post an explanation of these things rather than vague recommendations to keep your calories "consistent."
For instance, here's a thread that helps a person calculate intake in a way different from MFP:
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
Thanks for posting the link! That was very helpful and detailed!0 -
Just posting to add to my topics so I can read this. What a kind offer....thanks!0
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Thank you so much for offering up your advice! I am starting to get so confused with all the different views on weight loss. With the stresses of college i stopped monitoring what i ate and completely gave up on exercise and I slowly put on 45lbs in a year and a half. So i decided to make a change and start counting calories again and exercising, I first started with about 1400 calories a day with ridiculous amounts of exercise to the point where I felt like a was going to pass out. I lost weight for a while but the weight loss finally came to a plateau. So I decided to decrease my calorie intake to about 1000 to 12000 a day with moderate exercise throughout the week. I also switched to eating extremely nutrient dense foods with TONS of nutrients so I am never hungry and I am losing weight. Is it ok to be eating this amount of calories? Im really afraid of starving my body but I feel like since I switched to healthier more nutrient packed foods Im getting just as much or maybe more nutrition than someone who eats 1800 calories a day because I don't have any wasted calories in my diet. I am just so confused with all this talk of starvation mode and people saying you need up your calories to like ridiculous amounts like 2000 to loose weight, It just does not make sense to me. Any way if you could help clear things up it would be very much appreciated!0
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@OP, why would you as a licenced medical professional (nutritionist) offer advice to these people without knowing a detailed history and physical on them? Do you not know this opens you up to law suits? As a medical professional (nurse), I am appalled!
Please everyone try to understand that ANY medical information you receive from this site (MFP) is very GENERALIZED.
If you truly have a nutritional (or medical) question, see a professional in PERSON! You may have a condition you are not aware of and can only be detected by tests.
end rant!
It's pretty generic advice and we all should realize that this is the only advice he can give without seeing someone professionally in person. I think he is doing a great service.0 -
I find that the calorie recommendations for exercise on here or often overestimated. I would just try to be consistent with your calories. I don't have any of my clients track exercise on this program for that reason.
....I think it would be helpful to post an explanation of these things rather than vague recommendations to keep your calories "consistent."
His point is that estimates of calorie burn are frequently overstated. If you create a consistent calorie deficit you will indeed lose weight. Each person has to figure for herself/himself what amount of calories will create that deficit.
Exercise is good for general health, but it's calorie reduction that is critical for losing weight, so it doesn't make sense to obsess over exercise calorie burn estimates that aren't accurate.0 -
@OP, why would you as a licenced medical professional (nutritionist) offer advice to these people without knowing a detailed history and physical on them? Do you not know this opens you up to law suits? As a medical professional (nurse), I am appalled!
Please everyone try to understand that ANY medical information you receive from this site (MFP) is very GENERALIZED.
If you truly have a nutritional (or medical) question, see a professional in PERSON! You may have a condition you are not aware of and can only be detected by tests.
end rant!
This site has a ton of disclaimers. Everyone should know that for individualized advice you have to consult an expert. Better generalized advice from someone who actually has studied nutrition than much of the uninformed nonsense I read on this site all the time.0 -
Hi Tony I was a member of Weight Watchers and fruit and veg doesn't count as points. They say they have done new tests and found it doesn't have to be counted because of the way the body processes them. I did loose weight without registering
my fruit and veg and I ate quite a bit of it but within reason. What are your thoughts on this?
Thank you for being here for us. You can't please everyone.0 -
@OP, why would you as a licenced medical professional (nutritionist) offer advice to these people without knowing a detailed history and physical on them? Do you not know this opens you up to law suits? As a medical professional (nurse), I am appalled!
It is a little concerning. I took a class last quarter that included an overview of the code of ethics for the American Dietetics Association. From what I remember, you're expected to stick to high standards of practice and present credentials and what not. If it were me, I wouldn't be advertising myself as a RD to give out advice even if I knew my shiz. However, the risk level seems pretty low considering all the disclaimers on this site and general anonymity. And, hey, this guy has way more potential to get people to listen to what he has to say, which is cool. Props for what you're doing Tony, but be careful! Might want to take your last name off your profile just to be safe (note: this is coming from miss overly cautious but still gotta say something 0 -
Bump!0
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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?
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agreed im confused about this too0 -
Hi tony,
I'm not sure if you can help me but i need help.
I have PCOS which causes majority of my weight gain to be in my stomach.
i was wondering if you knew what foods to avoid and what foods to take in.
I lost 50 pounds last summer and im hoping to lose another 50 by next summer. Can you please help me
I'm not Tony, but I thought I might throw in my $0.02. I also have (or had - complete hysterectomy) PCOS, and all my weight is in my abdomen. Losing 50 lbs in a summer is amazing, and you should be proud of your accomplishment. Most of the doctors I have seen in relation to the endocrine problems associated with PCOS, such as insulin resistance or diabetes, suggest that a low-carb, high protein diet is the best way to lose and then maintain your weight. I know that when I was strict about carbs on an Adkins type diet, weight came off very quickly. Good luck to you!
hi tony, i also have pcos, and i have insulin resistance, i struggle to lose weight, i know that part of that is just working on portion, but would the low carb/ high protien diet really help me succeed in losing and maintaining?0
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