Have a Health & Nutrition Question? Ask the RD!
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23 yrs old girl here, trying to lose weight. How do I handle sugar cravings? I can eat healthy, count calories and macros, but when it comes to sweets, I can't help it but binge eat them0
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If you are eating healthy and doing some physical activity, i.e. walking 5 miles a day, and still do not lose weight would you recommend seeing a physician and having some tests done, like testing your thyroid function or insulin levels. Are there other tests you can recommend that would potentially find an issue with your body not burning calories or processing food the way it should be. What would be your recommended caloric intake for a 56 year old woman (5 foot 2 155 pounds)? Thank you0
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What is a good diet for gout that is also low carb?0
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What is an appropriate amount of calories for a 57 year old menopausal woman with belly fat? I have my app set at 1500 but the gym trainer said that might be too low. Also, I have been freezing protein shakes and eating them as a treat at the end of the day but this makes my protein macro too high, as they are 30 grams of protein each. Does it matter if I am way over on protein?0
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I eat a healthy diet and am trying to lose more weight. What can I eat or not eat to improve the amount and quality of my sleep? I don't eat or drink much after 7 but still awaken 3-4 times every night. I can't help but think that this is one factor in why my weight loss has stalled.1
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What should I look for in a GOOD probiotic supplement? There are so many to choose from, and I know getting the pre- and probiotics from food sources is preferable. I just can’t stomach everything I need to keep my gut in good health. So, what are things to look for when choosing a probiotic supplement?1
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I am on the spectrum between a vegetarian and vegan and have pain bloating when I eat with an enormous amount of gas all the time Because of my IBS-C, my gastro recommended low FODMAP and I have been doing the elimination phase for 4 or 5 weeks but I am miserable because of am always hungry and still in pain. It's exhausting the amount of effort I have to put into researching ingredients, recipes, cooking, weighing portions, etc. I'm not able to get generally more than 40 g of protein a day on a good day. Looking to see if this will get better or any advice/tips.0
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How can I start the process of losing weight? I am 27. I work 10 hours days and am a full time student. I love my sleep and feel like I never have time to workout. I'm addicted to my sweets as well.0
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Can you name several good strength training, pre-workout meals or snacks.1
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Hello! I usually start my day, doing really well with food i.e. eating as per the plan, counting my calories..etc until dinner. I have my planned dinner and then my hunger strikes with all the bad choices. I start binge eating chocolate, chips..etc without counting or caring.
My calorie intake is inline with daily activity.
I tried to get rid-off unhealthy snacks but I ended up eating massive quantities of healthy snacks.
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How much water should I be drinking if I'm consuming around 80-100 grams of protien a day? And can under hydrating wile on a high protien diet cause jaundice? What can fix this?0
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Do probiotic supplements work for gut health, and if so, which brands do you recommend?0
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As a kidney donor, the renal unit advised me to stick to a low protein diet. However, on a heavy exercise day MFP is advising me to aim for up to 180gms of protein (I'm about 80 kg). Is this safe re creatine build up?0
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i am struggling to lose weight, i think i may have insulin resistance, is there a way to test for that?0
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I'm turned 50 this month. I'm postmenopause. I work out for a least 30 min five days out of the week & thought I was doing good watching what I was eating. However, I recently was told my total cholesterol & LDL are high. The question I have is what would your recommend in terms of dieting to lower my cholesterol?0
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Hi I’m a 51 year old female, I have hypothyroidism and have been taking medication for it for the last 8 years, my labs were off when I did my blood work and we upped my medication.
I also had gastric bypass 6 years ago an lost 156 pounds. My weight was staying around 130-135 but now recently I have started putting on a little weight.
I usually eat a modified keto plan. (high protein, moderate fats, and lower carbs) but it doesn’t seem to be working in taking the 12 pounds I gained back off.
It seems the weight is just creeping back and no matter how hard I follow my program. I switched it up and added more veggies and protein and lowered my fat and carbs even more. I also try to walk 3 times a week.
Any suggestions?0 -
My friend has a liver enzyme problem, a cholesterol disorder, and is overweight with 30% body fat. This person is overweight due to being sedentary and snacking on nuts during the day. He has just started weight training 3 days a week (full body program - been through 4 weeks) with 3 cardio sessions by taking dance lessons and 1 swimming session a week (they are low intensity). May I ask if this person can use a deficit caloric diet meal plan with a high amount of protein (1.2g protein/lbs lean body mass) and eat several eggs a day (maybe 3-4 eggs)?0
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Type 2 diabetic. Metformin and cholesterol med. what is the proper amount sugar grams per day should be consumed. How much carbs and protein daily?
While I’ve been able to keep 11 lbs off I haven’t been able to lose anymore. I need to lose at least 20 more pounds.
Im stuck.0 -
I have severe osteoarthritis mainly affecting my fingers (several are painful and swollen)..Are there foods I should avoid and which foods should I make sure to include in my diet?1
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Wow! Thank you so much for the overwhelming interest in getting questions answered by our RD. We are closing the thread to new questions so Stephanie has the time to review all your great questions and provide as many answers as she can tomorrow.
Tune back in tomorrow (3/31) morning and throughout the day to see if your question gets answered!4 -
craftychaotic wrote: »I'm a wheat free, dairy free vegetarian, I'm struggling to Hit my protein aim without going way over carbs or fat. Any advice?
Hi! Sounds like you need some suggestions for foods that are strictly protein sources without a lot of fat or carbs. Some wheat-free, dairy-free, meat-free high protein sources are eggs (or egg whites if you're too close to your fat goal), soybeans/edamame, or a high-quality protein powder. Other protein sources that are mixed with fats and carbs are tofu, lentils, and beans.
If you need some more support, we have a few active threads where other MyFitnessPal users discuss this topic. Check out:
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1
https://community.myfitnesspal.com/en/discussion/10232335/list-of-higher-protein-foods/p14 -
avanipatel52 wrote: »I am struggling to reach my protein targets i east only chicken and calamari and I like veg protein but it’s so high in carbohydrates
and what do I do if I plateau in weight?
If I am trying to loose weight and train for a marathon how can I get right nutrition
Vegetarian proteins high in carbohydrates are great for training for a marathon as well as losing weight! Tofu, soybeans/edamame, lentils, and beans are high in protein but balanced with other macros so they can help you achieve your weight and fitness goals, as long as you tolerate and enjoy them. Good luck training for your marathon!
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How do I calculate what my daily micronutrients intake should be for carbs, proteins and fats?
The MyFitnessPal standard macronutrient intake is 50% carbohydrates, 30% fat, and 20% protein. However, your ideal macro breakdown can be impacted by a lot of factors, including age, activity level, and health goals. For example, if your goal is weight loss, you may need more protein. To calculate the right breakdown for you, try a weight-based approach: multiply your weight in pounds by 0.72 (or weight in kilograms by 1.6) to get your target grams of protein. Then adjust your fat and carbs to your liking. Figuring out how many macros you need can take some trial and error. So don't be afraid to play around with your percentages, and pay attention to how your body feels along with the foods you like. Ultimately, you want your approach to macros to be sustainable over time.
If you want some more support on this topic, check out this thread, where other users have discussed this question.7 -
Do macros really matter as long as you are in a calorie deficit?
Yes! Calorie deficits are important for losing weight, but your macro distribution can help you make the best of your calories. Protein and fiber make you feel full, fat gives you lasting energy, and carbs come from some of the best foods from fruit to cake. The right macro distribution, and the right types of foods, make your journey sustainable over time. This should be customized to you and what works best for you. Don't be afraid to play with it!
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I am a 51 yr old female and I’m wondering how many grams of protein should I be eating per day? About 7-8 yrs ago I was told 45-65 g/day as I was seeing an RD for wt loss. Is this too little protein and do the plant proteins count as much as the animal proteins? Thank you!
Your protein goal should be based on your body weight. The general recommendation is 0.8-1g of protein per kg of body weight, which is likely the recommendation you received. However, you can increase your protein to 1.6-1.8g protein per kg of your body weight and it has shown to be effective for weight loss. Plant proteins definitely count as much as animal proteins! They don't have a complete amino acid profile, so you need to get your plant proteins from a variety of sources to ensure you're getting all the different amino acids.
For more information on this, check out this thread, where other MyFitnessPal users have discussed this topic!4 -
diannep21547 wrote: »Do you agree that each major meal should be 25-30 grams of protein?
It depends! In general, I recommend 20-30g of protein in each major meal, but you may need more or less depending on your personal goal, body size, activity level, or medical condition. 20-30g of protein in a meal will give you enough to feel full, and I also recommend 5g of fiber alongside it to maximize fullness. There's a limit on how much protein your body can turn into muscle at one time, so that's why it doesn't always benefit you to eat too much protein at once.
Other MyFitnessPal users have the same interest in protein! Check out this thread to learn more.1 -
What is considered too much protein? Are there any risks with eating too much protein? Should I increase protein on weight lifting days? How about cardio days (running for over an hour, or so)?
Is it healthy to eat 3 eggs everyday? Is the cholesterol in eggs correlated to the cholesterol in blood?
I'm 5'6" at 164lbs and consume between 160-200 grams a day depending on my activity. I'm losing weight as planned, with a goal weight of 150-155lbs.
My diet is designed to lose 2lbs or more a week, with 45% protein, 35% fat, 20% net carbs.
Regarding protein, it's always good to practice moderation. I don't recommend more than two grams of protein/per kilogram/per body weight. There's no proven benefit beyond that; your body can only metabolize protein for muscle building to a certain limit. If you do eat ""too much"" protein, you raise the risk of kidney problems, decreased bone density, and unintended weight gain, but those negative effects come from eating too much protein for a long period of time. How much is too much? The science isn't super clear, which is why I recommend staying within the safe range of less than 2g/kg of body weight. Check out this thread to learn and discuss protein with other MyFitnessPal users!
Regarding eggs: Cholesterol in eggs is sometimes related to cholesterol in the blood, but not always. If you eat a lot of eggs, it might be a good idea to get your cholesterol checked periodically, especially if you have specific genetics that cause high cholesterol. Regardless, you can help maintain healthy blood cholesterol by eating lots of soluble fiber from oats, fruits, and veggies. So if you are eating lots of eggs, also eat lots of soluble fiber.5 -
willboywonder wrote: »I hear conflicting information about eating too much spinach. How much is too much? Can you clarify if there are legitimate health risks with spinach and what the rule of thumb is on that?
Spinach is great for you! It has vitamin K (important for blood clotting and bone health), calcium, and lots of antioxidants, and is a great addition to your diet. That being said, too much of any food can have negative consequences. But you'd have to eat A LOT of spinach for you to suffer negative health effects. There isn't an exact amount that is considered "too much", but you shouldn't, for example, eat only spinach as your vegetable every single day. Your best bet for health benefits is to vary your vegetable intake. Consider mixing leafy greens, root vegetables, and red vegetables into your diet to ensure you're getting a variety of vitamins and minerals.3 -
BradleyCWilliams wrote: »Are there foods I CAN eat to lower blood pressure? I know the foods I'm not supposed to eat, or eat in moderation, but what CAN I eat to lower blood pressure?
The DASH diet is a great, evidence based eating plan for lowering your blood pressure. It focuses on fruits and vegetables, lean proteins, and whole grains, like a Mediterranean style of eating. There are also specific foods that have been shown to help blood pressure. Studies have shown that 250mL beet juice daily lowered blood pressure because the nitrates in beet juice help dilate your blood vessels. Other high-nitrate foods like butterleaf lettuce, arugula, and swiss chard might also help, but haven't been studied as extensively as beet juice.3 -
joebillman wrote: »What's a good snack that will satisfy me between meals and not fuel my appetite for more?
Satisfying snacks are specific to your needs and preferences; your snacks should always contain your favorite foods! My general recommendation for a filling snack is that is should contain fiber and protein or fat. Something low in fiber, or weighs too heavily on one macro, usually makes you hungry sooner. Some of my favorite macro-balanced snacks are peanut butter toast, fruit and yogurt, hummus and veggies, and crackers with avocado. I also want to point out that portion size is important. Sometimes if you're hungry sooner than expected, you just didn't eat enough!2
This discussion has been closed.
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