Registered Dietitian in TX here to answer questions.

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  • Dlacenere
    Dlacenere Posts: 198 Member
    I typically am around 36 g of fat per day on average, can you explain your theory on going higher on fat?
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    I typically am around 36 g of fat per day on average, can you explain your theory on going higher on fat?

    Sure.

    I generally figure .3-.5g of fat per pound of bodyweight for a lean individual. Which, 36g of fat would fall into that range for you.
    Fats are still necessary to maintain health, athletic performance, and prevent FA deficiency. I don't recommend going below .3g per pound of weight for an extended period of time. Very low fat diets over extended periods can hinder performance.
  • Dlacenere
    Dlacenere Posts: 198 Member
    Great, thanks a lot!
  • Marc713
    Marc713 Posts: 328 Member
    *bump for bookmark*
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hi Tony! Thanks for answering questions. I'm wondering about "complete" proteins. I don't eat a lot of meat, and I get a lot of my protein from veggies, nuts & legumes. I supplement with a whey protein powder and I do eat dairy, eggs, and meat sometimes, but in my daily macros, things like chickpeas tend to make a significant chunk of my protein intake. Here are my questions:

    - Is the distinction between "complete" and "incomplete" that important for the average person?

    - If so, how can I make my "incomplete" proteins "complete" without resorting to a heavy meat/dairy-based diet, or eating a ton of quinoa every day?

    Thanks!
    Brandy

    Hi, Brandy.

    A "complete" protein is a source or combination of proteins that contain all of the essential amino acids in adequate amounts. An "incomplete" protein lacks one or more of the essential AAs and are usually plant-based proteins. You can match different plant based proteins to get some amino acid overlap and make it into a complete protein. An example would be beans and rice.

    As a general rule of thumb, if your plant based protein is coming from a variety of sources, you are going to be ok. It may not be a bad idea to keep supplementing with a scoop of whey once per day.
  • judychicken
    judychicken Posts: 937 Member
    What do you think about zig zag diet.Will that work?
  • carolynfromtexas
    carolynfromtexas Posts: 4
    ok will back off and just stay at 15 laps for awhile, did 11 today (which is 1/4 mile, some stretching, they don't feel too bad, so, I guess I just over did it, and if I add one lap at a time, that will probably be ok...
    thanks for the advice will check on my protein intake
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    What do you think about zig zag diet.Will that work?

    I feel like the best approach to dieting is a simple one. Maintaining the same amount of calories in a deficit every day rather than calorie cycling would be a simpler approach. It really all comes down to personal preference though.

    I'm assuming that's what you mean by zig zag- calorie cycling.
  • mazie61
    mazie61 Posts: 104 Member
    bump
  • solson61
    solson61 Posts: 6 Member
    bump for later
  • WeatherGirl88
    WeatherGirl88 Posts: 41 Member
    I'm 5'8.5 and weigh about 110- 111. I'm 18, female and my life is stressful. Based on that info alone my nutritionist recommended I eat (net) 2480 calories a day to maintain my weight. I still have trouble believing that. Especially because, today, after burning about 450 cals, I've only been hungry to eat about 1850... or a net of 1370ish. Should I trust those numbers? I don't know if they're just going to make me suddenly gain ten pounds. Not that I don't need to gain weight, it's just that she said that I wouldn't start gaining until I hit a net of 27-2900 a day.
  • 1crazymom
    1crazymom Posts: 434 Member
    bumping for later
  • half_moon
    half_moon Posts: 807 Member
    Is it possible to gain muscle and lose fat at the same? I've read it wasn't. I was hoping this would explain why I've only lost 2 pounds in over a month with the above diet (whole grains/fruits/veggies/lean meats). I've begun weight training twice a week and my cardio mixes in strength. Could it be I am adding muscle whilst losing fat, or is the more likely assumption that the food I eat does not match its advertised caloric intake?
  • raindancer
    raindancer Posts: 993 Member
    How in the heck do you merge a low purine diet and a diet for high cholesterol? I get confused one says eat whole wheat the other says avoid whole wheat. Oats are good, oats are bad. It is confusing.
  • stines72
    stines72 Posts: 853 Member
    Tony -
    I am a 24 year old female 5'3" and 111 pounds. I am trying to get down to 105 pounds like I was a few years ago (was healthier than ever back then). I gained a bit of weight (got up to 130 lbs) and 3 months ago decided to start exercising. Started out doing 30 minutes of elliptical and burned 300 calories 5 days a week...

    NOW (for the past month) I do a full hour (60 min) on elliptical (high intensity) and burn 700+ calories 5 days a week. I also do a lot of weights and abs. I am eating about 1,100 calories per days and I drink tons of water... My every day meals look like this:
    Breakfast: 2 waffles and 1 apple
    Lunch (ONLY ON DAYS I DONT WORK OUT): 1 can of very low sodium tuna with light sour cream and 1 apple
    Dinner: lean cuisine (240 cal) , apple, and 5 prunes
    Snack: 1 tbsp whipped peanut butter on whole wheat toast (usually 1 slice but sometimes 2)

    So the problem is I have stopped losing weight. I got down to 110 but had my period and gained 6 lb of water weight, now back down to 111 4 days after. What do you think the problem could be? I have a pretty big calorie deficit. My goal is 105.. is it even possible at this point?
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    I'm 5'8.5 and weigh about 110- 111. I'm 18, female and my life is stressful. Based on that info alone my nutritionist recommended I eat (net) 2480 calories a day to maintain my weight. I still have trouble believing that. Especially because, today, after burning about 450 cals, I've only been hungry to eat about 1850... or a net of 1370ish. Should I trust those numbers? I don't know if they're just going to make me suddenly gain ten pounds. Not that I don't need to gain weight, it's just that she said that I wouldn't start gaining until I hit a net of 27-2900 a day.

    It all depends. I'm sure your nutritionist has a better insight into all the factors that made her choose those values. I have a female client right now that does bikini fitness competitions and she is maintaining her weight at 2500 calories.

    You have a very low body weight for your height. If you plan on gaining weight, which it sounds like you eventually are, I would recommend taking up a good weight lifting program so that you can build some good lean muscle in the process.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Is it possible to gain muscle and lose fat at the same? I've read it wasn't. I was hoping this would explain why I've only lost 2 pounds in over a month with the above diet (whole grains/fruits/veggies/lean meats). I've begun weight training twice a week and my cardio mixes in strength. Could it be I am adding muscle whilst losing fat, or is the more likely assumption that the food I eat does not match its advertised caloric intake?

    Gaining muscle requires a caloric surplus. Fat loss requires a caloric deficit. Sometimes these cycles of anabolism and catabolism can be short, so it may appear that we are gaining muscle and losing fat "at the same time."

    It also all depends where you are in your phyisque. If you're already lean and lost 2 pounds in a month, that's not bad at all. If you're obese, 2 pounds in a month is pretty slow. The general rule of thumb is if you want to lose more weight, increase your deficit a bit. Monitor. Adjust as needed.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    How in the heck do you merge a low purine diet and a diet for high cholesterol? I get confused one says eat whole wheat the other says avoid whole wheat. Oats are good, oats are bad. It is confusing.

    Continue to eat a low purine diet with as much nutrient dense foods as you can within your limitations.

    Lower your lipid cholesterol by exercising and creating a caloric deficit to lose weight. Don't focus on avoiding foods with high cholesterol because dietary cholesterol and your blood cholesterol are two different things. Your genetics, weight, and activity level determine your blood cholesterol more than how many eggs you eat per day, or what have you.

    Now remember, you should be doing whatever your doctor told you to do. But here's a link to a low-purine diet guide for patients at UPMC http://www.upmc.com/patients-visitors/education/nutrition/Pages/low-purine-diet.aspx
  • bcweisen
    bcweisen Posts: 118 Member
    Hey Tony !

    I'm a fellow Texan close to Dallas :)

    My question is about sugar. I have a significant amount of belly fat to shed and I am convinced that there is a correlation between sugar and belly fat. Correct or no? Furthermore, I'm worried because more than one serving of fresh fruit puts me over my daily allowance for sugar. Is that still okay and if so, how many servings are too much?

    Also, I am a tested "pre-diabetic". Am I genetically destined for diabetes or can I beat an early diagnosis?

    Thanks !


    I am concerned that I am always under on carbs but over on sugar... could this be preventing my weight loss?
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hey Tony !

    I'm a fellow Texan close to Dallas :)

    My question is about sugar. I have a significant amount of belly fat to shed and I am convinced that there is a correlation between sugar and belly fat. Correct or no? Furthermore, I'm worried because more than one serving of fresh fruit puts me over my daily allowance for sugar. Is that still okay and if so, how many servings are too much?

    Also, I am a tested "pre-diabetic". Am I genetically destined for diabetes or can I beat an early diagnosis?

    Thanks !


    I am concerned that I am always under on carbs but over on sugar... could this be preventing my weight loss?

    No. Pay attention to your total calories. Sugar does not inherently cause fat gain. It's all about calorie balance. You either have to eat less or exercise more or a combination of the 2 to get back to losing fat.
  • BernadetteChurch
    BernadetteChurch Posts: 2,210 Member
    Hi Tony,

    I've been here for 5 weeks now and have lost 10lbs so early progress is good. So far all I'm doing is watching the calories and not worrying too much about the macros, though I do keep an eye on saturated fats and fibre.

    I'm 46, 5-3 tall and am at 182lbs with another 41 to lose to take me to the very top of my BMI range. My health is good, though I do have problem knees and feet which i'm hoping weight loss will help with. The only exercise I can guarantee is 2 x 15 minute walks each weekday, though I do more than that wherever possible.

    Would you recommend that I actually start paying attention to the macros, or making any changes to them? Is there a good/typical carb/protein/fat ratio for general weight loss?

    Grateful for any advice.

    Eventually, you'll want to start paying attention to your macros. Do this when you're ready and when you think you can be consistent and keep up with long-term compliance.

    I recommend 1g protein per pound of lean body mass up to 1g per pound of bodyweight. .45g of fat per pound of LBM up to .45 to .5 per pound of bodyweight, and fill in the rest with carbohydrates.

    This usually comes out to be between 25-35% for each macronutrient category.


    Thanks for this Tony. Just one more question. When you talk fat, are you talking about fat generally, or just saturates?
  • raindancer
    raindancer Posts: 993 Member
    How in the heck do you merge a low purine diet and a diet for high cholesterol? I get confused one says eat whole wheat the other says avoid whole wheat. Oats are good, oats are bad. It is confusing.

    Continue to eat a low purine diet with as much nutrient dense foods as you can within your limitations.

    Lower your lipid cholesterol by exercising and creating a caloric deficit to lose weight. Don't focus on avoiding foods with high cholesterol because dietary cholesterol and your blood cholesterol are two different things. Your genetics, weight, and activity level determine your blood cholesterol more than how many eggs you eat per day, or what have you.



    Now remember, you should be doing whatever your doctor told you to do. But here's a link to a low-purine diet guide for patients at UPMC http://www.upmc.com/patients-visitors/education/nutrition/Pages/low-purine-diet.aspx


    Thank you Tony, :heart:
  • AlishaRoja
    AlishaRoja Posts: 4
    Hi Tony,

    I'm 5'7 / 173 lbs / Medium frame / 43 years old. How much should I weigh for my age group?
  • Tiggermummy
    Tiggermummy Posts: 312 Member
    Hi Tony,

    I am 42 female, currently weigh 182-187 on average 5' 4".
    I have been on MFP since 2010. I have lost 50lbs but gained/lost same 5lbs fish over last six months
    Cannot get under 180's
    My work is a real mix of active and a few days which can be relatively quiet no two days are same!
    I have two young children and travel to work with one of them. I have had a fit bit since Feb and its giving average
    Cals per day around 2100. I walk at least 12000 steps a day av is 15000.
    I have tried upping cals for 6-8 weeks, tried lowering them again for at least 6-8 weeks.
    I do a 5k run most weekends but it might be fast (for me) or a slow plod if my three year old wants to come as
    Our weekends are definatly family events.
    I do not have ability to go to gym, I power walk or sometimes run not very often as my walk is faster than my run.
    Husbands work means I am often stuck at home with kids.
    I did walking half marathon at weekend in 3 hours 13 minutes so not hanging around.
    What sort of numbers should I be looking at as a base to start from do I factor in work etc or only count when I do
    Go out to exercise on purpose?
    I do have polycystic but doesn't give me huge problems I don't think, took over ten years to be diagnosed with it.
    I still need to loose about 30lbs

    Thanks for your time
  • fit4lifeUcan2
    fit4lifeUcan2 Posts: 1,458 Member
    Hi Tony - people argue a lot about "eating back calories". If we are on the lowest 1200 calorie diet and burn off 500 through exercise, should we eat those back? Thanks.

    I don't recommend that my clients "eat back" calories from exercise because I use them in my estimations when I write their calorie prescription.

    In my opinion MFP can overestimate calories burned from exercise.

    My practical advice is that if you're able to function without eating back the extra calories, you don't feel worn down, or deprived, having a larger caloric deficit will just help you lose weight faster. If you're eating back calories and still losing weight at the rate you're happy with, then keep on eating them. If you're not losing weight, it could be a good place to start.

    Hope that helps.
    Thank you! You have confirmed what I have always been told by my professors.
  • RikkiDominey
    RikkiDominey Posts: 134 Member
    Hello Tony,

    I currently weigh 165-170 (varies daily), 5'5'', 22 years old & 36% body fat (that's what it was last month at MEPS at least). Last year around this time I was at my goal weight of 145 and loved it of course.(I hurt my knee & hip during a soccer game and was unable to keep up with work outs which contributed to my weight gain) I now am trying to do it the healthy way though (No diet pills- Phentermine) and I just can't seem to get the weight off! I do Kickboxing for an hour mon & weds followed by 40 mins of yoga and I do a weight lifting class for an hour tues & thurs followed by 30 mins of cardio (usually bike or elliptical), Saturdays I do a 2 mile jog & attempt a few pull ups (pull ups are my enemy) I am currently enlisting into the USMC and have to drop 15 lbs in the next month and a half for my pre-leave Physical Test and then an additional 10-15 lbs to leave for Boot camp in a few months. I really want to do this the healthy way but I have to make the deadline.

    Any suggestions on work outs, foods, supplements (natural), or anything at all please!

    Thank you in advance

    Oh also I drink around 4-5 bottles of water a day (28 ounce bottle) is this too much? I've heard that it can actually stretch out your stomach and cause you to eat more, true or false?
    [/quote]
  • aneciarobinson
    aneciarobinson Posts: 60 Member
    Bumb - This is really interesting. Thank you!

    Me too! Thank you, Tony!
  • LifeChanged2000
    LifeChanged2000 Posts: 176 Member
    First I would like to thank you so much for doing this Tony!! I have been struggling with being heavy for the last 7 years. At first I thought it was post divorce weight, now I think it was due to not being motivated.

    I am a 32 year old mother of 1 (daughter) and I am trying to teach her the right way to eat since she is at a vulnerable age (11). Along with teaching her to eat properly I have to re-teach myself to eat properly. About a year ago I was put on medication for Cholesterol. This along with family history puts me at high risk for heart disease. Can you please give me some foods that are good to eat to lower High Cholesterol? I have heard sweet potatoes are good....just looking for some help.

    Thanks-Klanci
  • Deipneus
    Deipneus Posts: 1,861 Member
    Hey Tony! I lost 40 pounds and am lifting weights to increase muscle. I am getting the RDA of protein according to MFP. Is there any advantage to also taking a protein supplement? Does it make any difference if protein comes from a supplement instead of food?
  • wiseone24
    wiseone24 Posts: 5 Member
    Hi Tony,

    I am female, age 36, 5'0 and weigh 127 lbs. Back in 2009, I lost over 30 lbs and dropped from 138 to 106. Granted at 106, I was a bit too skinny but I was really fit and also worked briefly as a personal trainer (but it wasn't the career for me). I have gained back over 20 lbs from what I lost and no matter what I do I can't seem to lose, I just keep gaining. My goal is now to be 112-115 lbs which I believe is healthy range for my height/frame. I work out 5-6 days a week (weight training and cardio both in the gym and with at home DVDs) and track my calories and ratios. I am only eating 1200 calories per day which is the lowest I can go even if all the calculations for my height may say to eat under that.

    Is there something else that could be causing me to consistently gain? I have lost before and now in a total rut!

    Thanks!!

    J

    Bumping this up as I think Tony missed my post. :)

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