Doctors calorie recommendations

ChubbyRose84 wrote: »

So I went to a doctor yesterday. I'm not sure if I should follow her recommendations of not. I have PCOS and insulin resistance.

She recommended:

1400 calories
140g carbs
80 g protein
No more than 30g sugar

And working out at least 40 minutes, 4-5x a week

I am so NOT on that level as of yet.

Ideas?

Seems like a good starting point

In regards to the exercise, nobody goes from zero to 4-5x per week overnight...you just build up to it. Just start with going for a walk most days and build up from there...get your body used to moving and go from there.

ChubbyRose84 wrote: »

deannalfisher wrote: »

do you think its too low?

what is your current weight? goal weight? activity level?

I started at 270, I'm currently at 261 as of today. I'm trying to lose 10 pounds at a time.

My long term goal is to weigh what I did when I got married - 170.

I know that's not BMI friendly, but I've never been able to weigh my right BMI without going hungry.

if you run your information through MFP - set to 1lb a week weight loss - what does it give you for calories? TBH 1400 sounds on the lower end based on your current weight (and remember that the MFP recommendations do NOT include purposeful exercise)

ChubbyRose84 wrote: »

Also, I think my caloric range actually decreased by 50 calories since I began.

This is normal. Your calorie goal will go down as you lose weight because a smaller body needs fewer calories than a larger body. You should have MFP recalculate your calorie goal every 10 pounds or so to account for this.

If you hit that protein, the hunger will be lessened.

Hunger for me is driven by eating too many fast-metabolizing carbs. So I stay with two servings of whole fruit daily, one or two servings of whole grains and just some sugar in my yogurt (Greek, for more protein) and in my coffee. Hitting that protein goal will help you a lot.

Why don't you split the difference with Myfitnesspal and your doctor and go with 1600. 1600 is a good amount of food if you get that protein and fat and fiber and eat most of your food as whole foods. I was on that amount for about a year total when I was losing. If you get some exercise for that 45 minutes, you can add a couple hundred, too. That's how this site works.

First, I'm sorry this is so long. Second, **I am not a nutritionist, dietician, or doctor so take what I say with a grain of salt!!**

Every one in here has given some great feedback. I whole heartedly agree that exercising can start off simple with walking. Also try going back to things you liked doing as a kid like biking or swelling or playing in the woods (hiking or eventually trail running). I just wanted to give you my experience having been somewhat of a yoyo dieter in the past, having positive success now (though it is admittedly only five-six weeks in), and also having PCOS. I do not have insulin resistance but I'm very aware that it, as well as type 2, are linked to PCOS. For reference, I'm 35, 5'2.5", starting weight on June 19th was 272.5. on July 19th I weighed in at 258.2.

I've tried various things from simply eating less but still eating my crappy diet to weight watchers to trying to eat better but not really knowing what I was doing. I've tried Paleo and whole 30 a few times. Several years ago I had success with giving up all sugar that didn't occur naturally (could still have fruit, limited honey, and lactose from milk and cheese products). I lost a little over 70 pounds but it was sustainable and was resentful of everyone else being able to eat whatever they wanted. I put back on almost 100lbs and reached my heaviest.

What's working for me now feels livable and more like a lifestyle. My BMI range is something like 110-128 (I don't know exactly because it seemed so small to me.) However, having been down to the 180's and into a size 12-14 depending on the brand, 140-150 seems more reasonable for the way I want to live my life: athletic, healthy, and able to shop at regular stores. I chose 140 as the goal and then set my macros to that number.

The literature I'm looking at starts with figuring out your protein first and suggests a range of .45-1 gram per pound. I have myself am ambitious goal of sitting for the upper end knowing I probably won't reach it but I should be able to get close. So 1*140=140 grams of protein per day. Protein is 4 calories per gram so I should be consuming 4*140=560 calories from protein per day.

Far is next because you need it for things like your brain and your hormones. It suggests .4-.5 grams per pound. I like easy math so .5*140=70 grams of fat per day. Fat is about 9 calories per gram so 9*70=630 calories from fast per day.

The rest of my calories are going to be from carbohydrates. I'm already eating a total of 1190 calories from protein and fat. You could go as low as 1400 but I chose 1700 to start and can work my way down if I need. I also will be exercising more since my goals are to get back into hiking and biking as well as build muscle (starting krav maga in August). So 1700-1190=590 calories from carbohydrates per day. Carbs are about 4 calories per gram so 510/4=127.5 grams of carbs per day.

My calculations for myself ended up being fewer carbs than yours per day but I get to eat a little more and focus on protein and fat. Protein, fat, and fiber usually keep me fuller for longer. What works to keep me going with this is to not focus on how many calories do I have left, which feels limiting, but focus on how much protein do I still get to eat and I try and hit that macro first, sorta. For example, my breakfast might be cottage cheese (which I love) and tuna with some veggies and salt and pepper with just a little bit of salad dressing. Both cottage cheese and tuna are high in protein and good days whole being low on carbs. And your veggies are high in good carbs and some will have protein as well.

My numbers end up being 1698 calories (I lost to calories do my macros would be even percentages on MFP). P/C/F 33%/30%/37% 140g/127g/70g. This may not work for you but it is working for me. It has cut my amazing down to almost zero and I was a huge snacker. You could also lower the protein and fat some to get more carbs.

SuzySunshine99 wrote: »

I wonder if doctors tend to give people a lower calorie goal than they actually need because they assume most people are not using a scale or being super exact in their logging. They are accounting for a margin of error that most people will have if they eyeball portions. If you are using a food scale to weigh your portions, you can probably give yourself a few hundred additional calories.

Agreed.

@ChubbyRose84 if you're going to use a food scale, I'd go with MFP's calorie recommendations.

And since MFP uses NEAT, eat back at least 50% of the calories you earn from exercise.

http://myfitnesspal.desk.com/customer/portal/articles/410332-how-does-myfitnesspal-calculate-my-initial-goals-

Some doctors give weight loss advice.

Good doctors recommend you to a dietician.