Registered Dietitian in TX here to answer questions.
Replies
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Tony could you reply on my questions. I was the last question in the earlier thread so I guess it got missed. Here is my message:
Hi Tony,
I am a 28 year old female. Height - 5"2 and weight - 172 lbs. Have been overweight all my 20's. Worked out a lot of times and lost weight and then with bad food habits gained it all back. Trying to lose all the excess weight this time for good as with the ageing, heavy body is not helping.
My question for you is : How much calories are enough ? I recently had a question that I put up to the forum - you can see if you have time: http://www.myfitnesspal.com/topics/show/933201-does-it-make-sense-and-would-it-ever-work
But that's basically what i want to know -
1) What should be my calorie intake (based on the fact that I have a desk job with no movements other than the time i walk 100 steps to go to the bathroom) and that I am trying to work out atleast 45 mins a day - 5 days a week.
2) Shall I eat my exercise calories back. My TDEE is 2200 approx.
3) What should be ideal ratio of Carbs/Protein/Fat.
4) Does my total calorie intake if its based on TDEE - % should be equal to my net calories or my total calories (including eating back exercise calories)
Thanks a lot for doing this
Appreciate it.
MFP does a pretty good job at estimating your caloric need. If you are maintaining weight at the value it gives you, cut about 10% of your calories and see how you respond after a few weeks.
Try doing a 35% 35% carb and protein %. I like using absolute values, but that's normally a good place to start.
As far as eating back calories from exercise, I generally don't recommend eating those back unless you're hungry and need them. MFP tends to overestimate caloric burn from exercise in my opinion.
Sorry I missed your question.0 -
How many grams of protein should I eat on days that I lift weights?
Stats:
4'11"
105 lb
35 - 27.5 - 31.5
16% body fat (according to scale, looks higher)
fitness level: 5 hours per week, advanced
weight workouts: 3-4 days per week, upper or lower body, takes about an hour each, 5 sets and 5 repetitions of 8 - 10 exercises with the heaviest weight that I can safely use. Lower body examples: 200 on leg press, 140 on squats with smith machine, 75 on lying hamstring curls, 30 lb dumbbells on lunges, 170 on single leg kickbacks. Upper body examples: 40 lb barbell with bicep curls, 15 lb dumbbells with overhead press, 50 lb barbell with lat row, 5 dips unassisted, 5 pull - ups with 35 lb assist. New to weights, started lifting about three months ago. Not sure if I'm doing everything right, just trying not to mess up being a girl in a weight area with lots of intimidating fellows around...any advice would be appreciated.0 -
On most weeks I keep my calorie at a limit of 1500-1800 calories a day but have noticed that if I eat healthier foods in that calorie range and fast food in that calorie range the results are really different! I tend to lose about 3-4 pounds a week eating 1500-1800 calories of healthy foods. If its mostly fast food in the calorie range I will only lose 1-2 pounds instead. Why is it different if its the same amount of calories and I am still exercising? Thanks!
A calorie is a calorie. I know I said I wasn't going to pull up research journals but here: http://ajcn.nutrition.org/content/79/5/899S.long I keep this one handy at all times because I'm asked it so much.
You're under the assumption that your calories are the same from both foods. They are likely different and you're either mis-estimating or the values are wrong in MFP. Probably a combination of the two.0 -
If it has not been asked already, is it ok to eat below your BMR?
Is there a too low point if eating below your BMR?
If already answered then I will find it.
Yes it's fine. BMR and RMR, unless tested in the lab, are going to be rough estimations any ways. It's a good starting point but in the end, you have to make changes based on the results you are getting with your current methods.
So if my BMR IS 1800 and my net calories at the end of the day are only 600, I'm okay? TIA!
You're OK. Like I said, it's all estimations anyways and you have to base your methods off your results. Getting the results you want and not starving or feeling deprived? Good.
You're joking, right?
No. I'm not.
Maybe you're thinking I'm joking because you believe in a "starvation mode?" Is that the case?0 -
One more question:
I read a book on eating clean by Tosca Reno, and she says that you can't make up the calories in an extra slice of chocolate cake by working out harder the next day. She says certain foods will make you fat because the human body cannot process junk food as well as something like fruit / vegetables / lean protein.
Is that true, or are all calories the same when it comes to maintaining a lean body?
She also advises staying away from bread, even whole wheat - unless it is sprouted grain bread. Is that BS?0 -
What are your views on the Okinawan centenarian study, and similar studies (linda loma adventists) that suggest a primarily plant based diet with little meat and fish is optimal for longevity and reduced risk of disease ? Are those working out hard and consuming large quantities of protein actually compromising their chances of a long life ?0
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Let me start off with a little background on myself first so you can understand the relevance of my question-
I am a vegetarian. For the first five years of my life I was vegan. I have NEVER eaten meat. That said, if I happen to get, say, a bite of enchilada before I realize there is meat in the sauce I get extremely ill.... For days. This has happened.... Maybe 4 times in my life? And trust me, I don't EVER want it to happen!!!!!
That being said, I have always eaten copious amounts of soy in my diet. Still far below the protein my body needs, but LOTS of soy regardless. Come to find out about 6 months ago- I have an under active thyroid. I do not have hashimotos. My doctors seem to believe that it may be de to the fact I have consumed large quantities of soy for such a long time.
Here's my dilemma now.... I lift weights. I have a protein goal of about 105grams per day. I can no longer have soy. I do not eat meat.
I am struggling EVERY day and forcing myself to have whey, Greek yogurt, casein, beans, and myco protein with EVERY meal; for every meal. And it SUCKS! bad.
I take BCAAs when working out, and it's my understanding that protein is broken own into these essential and non essential amino acids. Would it be possible to take an amino acid supplement throughout the day so that I don have to force myself to hit this protein goal? Do you have any suggestions for someone in this kind of situation?
Eta: female, 5'3, 118 pounds, around 18% body fat, 22 years old. I know you said talk to your doctor about desieses such as thyroid- I'm hoping as this is more of a question about protein and not my thyroid you'll be able to help. 
also sorry for any spelling errors I'm on my phone.
I'm sorry you don't enjoy those high protein foods. Keep trying different recipes. Ever had high protein pancakes? Yum.
BCAAs are pretty much a waste of $ if you're meeting your protein needs from a variety of sources. Complete proteins have BCAAs in them, so you don't need to supplement.
I personally think it's optimal to get your protein in at least a few times during the day, but I think you'll be just fine if you want to front load it. Try a protein shake with 2 scoops of whey to start the day so you can coast for the rest of your meals. You have lots of options here with your protein, so find something that looks for you.
Also, I've never read about soy causing hypothyroidism. I'd get a second opinion on that.0 -
If it has not been asked already, is it ok to eat below your BMR?
Is there a too low point if eating below your BMR?
If already answered then I will find it.
Yes it's fine. BMR and RMR, unless tested in the lab, are going to be rough estimations any ways. It's a good starting point but in the end, you have to make changes based on the results you are getting with your current methods.
So if my BMR IS 1800 and my net calories at the end of the day are only 600, I'm okay? TIA!
You're OK. Like I said, it's all estimations anyways and you have to base your methods off your results. Getting the results you want and not starving or feeling deprived? Good.
You're joking, right?
No. I'm not.
Maybe you're thinking I'm joking because you believe in a "starvation mode?" Is that the case?
I ask if you're joking because I don't understand how in good conscience you can recommend someone actively eat less than what their body needs to survive long-term, unsupervised medically. The real laughs start coming when you're advocating a diet so low in calories that there is no possible way for them to meet the requirements of most, if any, vitamins and minerals essential for the function of the human body. Less is NOT always more, and I think it's pretty tragic to see a professional recommending/promoting unhealthy behaviors surrounding food.0 -
Are you allowed to stray from the government's food pyramid in your recommendations?
Yes. Food pyramid is a guidline, not a mandate.0 -
If it has not been asked already, is it ok to eat below your BMR?
Is there a too low point if eating below your BMR?
If already answered then I will find it.
Yes it's fine. BMR and RMR, unless tested in the lab, are going to be rough estimations any ways. It's a good starting point but in the end, you have to make changes based on the results you are getting with your current methods.
So if my BMR IS 1800 and my net calories at the end of the day are only 600, I'm okay? TIA!
You're OK. Like I said, it's all estimations anyways and you have to base your methods off your results. Getting the results you want and not starving or feeling deprived? Good.
You're joking, right?
No. I'm not.
Maybe you're thinking I'm joking because you believe in a "starvation mode?" Is that the case?
I ask if you're joking because I don't understand how in good conscience you can recommend someone actively eat less than what their body needs to survive long-term, unsupervised medically. The real laughs start coming when you're advocating a diet so low in calories that there is no possible way for them to meet the requirements of most, if any, vitamins and minerals essential for the function of the human body. Less is NOT always more, and I think it's pretty tragic to see a professional recommending/promoting unhealthy behaviors surrounding food.
LOL, so you think this person is going to die or get a disease from maintaining a large deficit for a period of time and reaching his or her goal weight?0 -
Bad day at work....Went straight for the chips, although I had carrot sticks on my desk...ugh! Need to learn to do something "constructive" when faced with hurtful situations.
How is someone to break the "emotional" eating pattern? Any suggestions?0 -
How many grams of protein should I eat on days that I lift weights?
Stats:
4'11"
105 lb
35 - 27.5 - 31.5
16% body fat (according to scale, looks higher)
fitness level: 5 hours per week, advanced
weight workouts: 3-4 days per week, upper or lower body, takes about an hour each, 5 sets and 5 repetitions of 8 - 10 exercises with the heaviest weight that I can safely use. Lower body examples: 200 on leg press, 140 on squats with smith machine, 75 on lying hamstring curls, 30 lb dumbbells on lunges, 170 on single leg kickbacks. Upper body examples: 40 lb barbell with bicep curls, 15 lb dumbbells with overhead press, 50 lb barbell with lat row, 5 dips unassisted, 5 pull - ups with 35 lb assist. New to weights, started lifting about three months ago. Not sure if I'm doing everything right, just trying not to mess up being a girl in a weight area with lots of intimidating fellows around...any advice would be appreciated.
5x5 is a great lifting program. I've built a lot of strength doing those types of routines.
1g protein per pound of bodyweight is about the most that's ever shown support in research. Keep your protein around there and you'll be good to go!0 -
good reading may ask a question later if it isn't already answered0
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Hello! Just a few facts and questions.
My last weigh in, about a week ago here are the results:
22 yo F
5'5
181.2
32.13% BF
So essentially I have almost 60 lbs of fat on my body.
Right now per estimated calories my BMR ranges around 1550-1580, so I eat a minimum of 1600 cals and if I exercise I eat those calories back, as I find if I don't I feel weak and hungry. I make sure I eat a minimum of 120g of protein each day and drink 3+ liters of water a day because i love water! loll, anyways, I've been ranging from 180-182 for almost three months and cannot figure out why I am not losing. On 2/27 I did my weigh in and measurements and then I compared that to my weigh in on 3/15. There was a 1%BF decrease from my previous weigh in although I had only lost 0.8 lbs. My next weigh in is on the 1st, but the next time I will do a BF analysis is 4/15.
Right now I weight train(45-70 mins) 3x/week and do a HIIT exercise(30-60 mins) 2x/week and I get adequate rest as well. I eat adequate amount of veggies each day and make sure to hit my macros and micros each day.
Just wanted to know your opinion on my situation.
Do you think I should just keep keeping on since I've lost BF?
All recommendations are welcomed. Thank you!!0 -
If it has not been asked already, is it ok to eat below your BMR?
Is there a too low point if eating below your BMR?
If already answered then I will find it.
Yes it's fine. BMR and RMR, unless tested in the lab, are going to be rough estimations any ways. It's a good starting point but in the end, you have to make changes based on the results you are getting with your current methods.
So if my BMR IS 1800 and my net calories at the end of the day are only 600, I'm okay? TIA!
You're OK. Like I said, it's all estimations anyways and you have to base your methods off your results. Getting the results you want and not starving or feeling deprived? Good.
You're joking, right?
No. I'm not.
Maybe you're thinking I'm joking because you believe in a "starvation mode?" Is that the case?
I ask if you're joking because I don't understand how in good conscience you can recommend someone actively eat less than what their body needs to survive long-term, unsupervised medically. The real laughs start coming when you're advocating a diet so low in calories that there is no possible way for them to meet the requirements of most, if any, vitamins and minerals essential for the function of the human body. Less is NOT always more, and I think it's pretty tragic to see a professional recommending/promoting unhealthy behaviors surrounding food.
LOL, so you think this person is going to die or get a disease from maintaining a large deficit for a period of time and reaching his or her goal weight?
Yep. I think we're done here. Anyone looking for advice from this guy, look no further than the conversation between he and I.0 -
What are your views on the Okinawan centenarian study, and similar studies (linda loma adventists) that suggest a primarily plant based diet with little meat and fish is optimal for longevity and reduced risk of disease ? Are those working out hard and consuming large quantities of protein actually compromising their chances of a long life ?
The Okinawan centenarian study is an observational epidemiological study, so while interesting and I think there needs to be more research done on the topic, it is by no means conclusive in showing any sort of causative relationships between a low calorie diet and longevity. There is far more and much more convincing research that a well balanced diet including protein from a variety of sources and including meats coupled with an active lifestyle is a healthy lifestyle. So based on that, I don't see any harm with the diet of the individuals observed in said study, I just don't find overwhelming evidence from it to reach a paradigm shift in my recommendations of a well balanced diet.
Large amounts of protein is subjective, I guess. My recommendation of 1g per lb of bodyweight is much less than the traditional bodybuilding approach of 2+g per lb of bodyweight, but also double that of the RDA. The RDA of protein is based on an amount that will prevent deficiency, not necessarily indicating optimal intake.
I believe that for the people on this forum that are overweight or obese trying to lose weight, that weight loss is the #1 thing they can be doing for their health right now. Protein is much more satiating than the other macronutrients and it also supports preservation of lean body mass, so in that regard, I would still stick with my recommendation.
Good question.0 -
thanks for putting yourself out there for us. Much appreciated!0
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One more question:
I read a book on eating clean by Tosca Reno, and she says that you can't make up the calories in an extra slice of chocolate cake by working out harder the next day. She says certain foods will make you fat because the human body cannot process junk food as well as something like fruit / vegetables / lean protein.
Is that true, or are all calories the same when it comes to maintaining a lean body?
She also advises staying away from bread, even whole wheat - unless it is sprouted grain bread. Is that BS?
Tosca Reno... just throw that book in the shredder. It's all BS.0 -
bumping for later! Thanks for making your self accesible 0
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Just a quick question.
I heard that the body can only actually use 20g of protein at a time (from a couple completely unreliable sources). This doesn't really make any sense to me and I've never been able to find any research to support that. It is something that I have wondered about since then because I typically consume the bulk of my protein in one or two meals. What are your thoughts?
Edit to add (in light of previous comments): Isn't the entire point of "dieting" (or eating at some kind of deficit) to net negative calories. As in, if you eat below TDEE, you will always net negative. If you eat at maintenance, you are netting zero, eating just enough to support your body and no more. If you eat at a surplus or a net of above zero you gain weight. I guess it's not really a question so much as a statement. Up for correction of course...
And of course, thank you for taking the time to answer questions 0 -
Hi Tony,
I am a 54 year old menopausal woman. Started MFP back in Sept. 2012 at 225.5 lbs. and now I weigh 186. I'm really happy with losing nearly 40 lbs. in 6 mos.
I started at 1200 cals/day and was losing 2-3 lbs. per week. I did not eat back exercise calories.
I then upped my calories to 1350 in mid-December because I got more active. I started losing MUCH slower, about .5-1 lb. per week. I still did not eat back my exercise calories. Very disappointing.
I went back to eating1200 cals/day about mid-February, and began eating back half my exercise calories. I exercise every day and burn an average of 300 calories/day. Still losing at a turtle's pace at .5-1 lb./week and getting discouraged.
What do you advise?
Thank you.0 -
No questions-- just wanna say thanks for taking time out to answer so many questions
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Hello! Just a few facts and questions.
My last weigh in, about a week ago here are the results:
22 yo F
5'5
181.2
32.13% BF
So essentially I have almost 60 lbs of fat on my body.
Right now per estimated calories my BMR ranges around 1550-1580, so I eat a minimum of 1600 cals and if I exercise I eat those calories back, as I find if I don't I feel weak and hungry. I make sure I eat a minimum of 120g of protein each day and drink 3+ liters of water a day because i love water! loll, anyways, I've been ranging from 180-182 for almost three months and cannot figure out why I am not losing. On 2/27 I did my weigh in and measurements and then I compared that to my weigh in on 3/15. There was a 1%BF decrease from my previous weigh in although I had only lost 0.8 lbs. My next weigh in is on the 1st, but the next time I will do a BF analysis is 4/15.
Right now I weight train(45-70 mins) 3x/week and do a HIIT exercise(30-60 mins) 2x/week and I get adequate rest as well. I eat adequate amount of veggies each day and make sure to hit my macros and micros each day.
Just wanted to know your opinion on my situation.
Do you think I should just keep keeping on since I've lost BF?
All recommendations are welcomed. Thank you!!
I think it's time for a 10% calorie cut. 10% isn't so aggressive that you'll feel overly fatigued.0 -
If it has not been asked already, is it ok to eat below your BMR?
Is there a too low point if eating below your BMR?
If already answered then I will find it.
Yes it's fine. BMR and RMR, unless tested in the lab, are going to be rough estimations any ways. It's a good starting point but in the end, you have to make changes based on the results you are getting with your current methods.
So if my BMR IS 1800 and my net calories at the end of the day are only 600, I'm okay? TIA!
You're OK. Like I said, it's all estimations anyways and you have to base your methods off your results. Getting the results you want and not starving or feeling deprived? Good.
You're joking, right?
No. I'm not.
Maybe you're thinking I'm joking because you believe in a "starvation mode?" Is that the case?
I ask if you're joking because I don't understand how in good conscience you can recommend someone actively eat less than what their body needs to survive long-term, unsupervised medically. The real laughs start coming when you're advocating a diet so low in calories that there is no possible way for them to meet the requirements of most, if any, vitamins and minerals essential for the function of the human body. Less is NOT always more, and I think it's pretty tragic to see a professional recommending/promoting unhealthy behaviors surrounding food.
LOL, so you think this person is going to die or get a disease from maintaining a large deficit for a period of time and reaching his or her goal weight?
Yep. I think we're done here. Anyone looking for advice from this guy, look no further than the conversation between he and I. You may as well get some Raspberry Ketones from Dr. Oz while you're at it.
I would just like to use this conversation with this member as an example so y'all can take something from this.
A lot of unqualified people give nutrition advice. It's very common. Misinformation can even come from doctors and dietitians. However, just because something sounds good in theory, doesn't mean it's true.
It's important to think for yourself. On a big issue such as "starvation mode" there is a lot of primary literature out there on the subject. And by primary literature- I mean scientific peer reviewed journals. Not books or magazine or blog articles.
I'm not going to use the fact that I'm a RD and this person isn't as an "I'm right and she's wrong" position.
Here's just an example of an obese male that fasted for over 200 days and saw rapid weight loss http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/pdf/postmedj00315-0056.pdf
There's more just like that out there if you want to use pubmed.gov to do a search.0 -
Just a quick question.
I heard that the body can only actually use 20g of protein at a time (from a couple completely unreliable sources). This doesn't really make any sense to me and I've never been able to find any research to support that. It is something that I have wondered about since then because I typically consume the bulk of my protein in one or two meals. What are your thoughts?
Edit to add (in light of previous comments): Isn't the entire point of "dieting" (or eating at some kind of deficit) to net negative calories. As in, if you eat below TDEE, you will always net negative. If you eat at maintenance, you are netting zero, eating just enough to support your body and no more. If you eat at a surplus or a net of above zero you gain weight. I guess it's not really a question so much as a statement. Up for correction of course...
And of course, thank you for taking the time to answer questions
The 20g of protein per sitting is a myth. You can eat more and still get benefit. There is a cap to protein synthesis, but overall studies show that meal frequency and timing have very little bearing (if any) on changes in weight and body composition in review studies and meta-analysis comparing all the research on the topic. This is why intermittent fasting has become popular more lately because it is very viable.
Yes, a caloric deficit, small, medium, or large (up to you) is the key to weight loss.0 -
200 day fast sounds a bit extreme but he probably had the body fat to maintain that type of diet. I'all check it out when I get home for the details.0
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Hi Tony,
I am a 54 year old menopausal woman. Started MFP back in Sept. 2012 at 225.5 lbs. and now I weigh 186. I'm really happy with losing nearly 40 lbs. in 6 mos.
I started at 1200 cals/day and was losing 2-3 lbs. per week. I did not eat back exercise calories.
I then upped my calories to 1350 in mid-December because I got more active. I started losing MUCH slower, about .5-1 lb. per week. I still did not eat back my exercise calories. Very disappointing.
I went back to eating1200 cals/day about mid-February, and began eating back half my exercise calories. I exercise every day and burn an average of 300 calories/day. Still losing at a turtle's pace at .5-1 lb./week and getting discouraged.
What do you advise?
Thank you.
.5 to 1 pound a week is amazing progress! If you kept that up, you'd be in the 130s in a year!
But if you're unhappy with that, you can always increase your deficit. Exercise more or cut calories another 10%.
Weight loss tends to slow down after the initial loss.0 -
200 day fast sounds a bit extreme but he probably had the body fat to maintain that type of diet. I'all check it out when I get home for the details.
Yes, he was very obese and it is extreme. But it's just an example, I wouldn't recommend it for anyone unless there was a very special need for it.0 -
bump0
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tell me what u know about alcohol and its effects on weightloss, even if it fits a deficit...
Also is it possible to have a weightloss stall because ur not netting bmr or eating less than suggested due to intense workouts, like crossfit?? (Even with 30% bf).
Have u seen the cortisol managing products on the market? Any evidence of them effecting fat loss?
Lastly, do u have any pt clients with asthma? Can u train them to distance run? I am extremely fit and able to sprint with the best of them.. but i cant run more than about 3 minutes without losing control of my breathing.0
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