Calorie loss

Ideas on fat vary. Doing low carb and low fat at the same time fails. IMHO
a good fat percentage of fat by calories is 65%.

Whenever I have a little stall, it's one of two things. I've either slacked off
on my water drinking, or my fat intake. When I remember to keep them up, I lose
again.
LCing since 12/01/03-
Me- 5'7" 265/166/140
& hubby- 6' 310/188/180
http://f2.pg.photos.yahoo.com/ph/lcer09/my_photos

Ideas on fat vary. Doing low carb and low fat at the same time fails. IMHO
a good fat percentage of fat by calories is 65%.

Whenever I have a little stall, it's one of two things. I've either slacked off
on my water drinking, or my fat intake. When I remember to keep them up, I lose
again.
LCing since 12/01/03-
Me- 5'7" 265/166/140
& hubby- 6' 310/188/180
http://f2.pg.photos.yahoo.com/ph/lcer09/my_photos

Welcome to low-carbing.

Here is the formula I used:

I take my current weight to determine my caloric intake for the day. At 220
pounds it would be a minimum of 2200 calories (220*10) and a maximum of 2640
calories (220*12).

What I like about my formula is that it is based on my current weight, so as
my weight changes, so do my goals.

I only weigh myself once a week and set my next weeks goals based on that
weekly weight.

I use the following formula for grams of fat, carbs, protein, and alcohol.

70% of my caloric intake is from fat. So at 220 pounds my fat intake would
be a minimum of 172 grams and a maximum of 205 grams. More importantly to
me, I very strictly target for a minimum maximum saturated fat intake of
20%. So at 220 pounds the minimum saturated fat would be 48 grams and the
maximum would be 60 grams. I feel that it is important that the amount of
saturated fat intake be controlled.

Carbs I target at 5 % of my daily caloric intake. So at 220 pounds the
minimum would be 27 grams and the maximum would be 33 grams per day.

Protein I target for 20 percent of my daily caloric intake so at 220 pounds
my goals would be a minimum of 110 grams of protein and a maximum of 132
grams per day.

Alcohol I allow 5% of caloric intake. If I have a beer that is 13 grams of
carbs plus the alcohol grams ... so (at 220 pounds) I would drink one jigger
of rum each day, with diet rite cola. That adds up to between 16 and 18
grams of alcohol per day.

I also use a formula for amount of water to consume. I take my current
weight and divide by two .... so at 220 I would strive to drink 110 ounces
of water a day.

For the first 3 months I rigorously followed these formulas on
www.fitday.com . Doing that helped me to learn portion sizes and really nail
down and stick to my daily goals.

This is the approach I took, and it worked well for me. My target weight was
145 ... based upon a nutritionists analysis ... but for the past several
months my body has been saying ... no ... 149 - 150 is just fine.

Hope you find some of this information to be useful as a starting point for
formulating your goals.

Take Care,

Placid
203/149/150

"One of the Survivors" wrote in message
om...
I've been low-carbing for a couple of weeks now and I'm wondering how
caloric intake affects your weight loss on this diet. I've stayed at
a good level of carbs a day (15-30g, cut from probably 300g at least),
but how does the increase of calories affect a person on this diet?
How do you calculate how many calories you should have in one day? I
am 6'2, 220lbs (down from 226)...Isn't there a number of calories that
a person just works off in a regular day? I do a fair bit of moving
around at work and I've been walking 4 or 5 nights a week, so I'm
curious as to how to limit my intake.

Also, is there a number to shoot for as far as grams of fat are
concerned?

Welcome to low-carbing.

Here is the formula I used:

I take my current weight to determine my caloric intake for the day. At 220
pounds it would be a minimum of 2200 calories (220*10) and a maximum of 2640
calories (220*12).

What I like about my formula is that it is based on my current weight, so as
my weight changes, so do my goals.

I only weigh myself once a week and set my next weeks goals based on that
weekly weight.

I use the following formula for grams of fat, carbs, protein, and alcohol.

70% of my caloric intake is from fat. So at 220 pounds my fat intake would
be a minimum of 172 grams and a maximum of 205 grams. More importantly to
me, I very strictly target for a minimum maximum saturated fat intake of
20%. So at 220 pounds the minimum saturated fat would be 48 grams and the
maximum would be 60 grams. I feel that it is important that the amount of
saturated fat intake be controlled.

Carbs I target at 5 % of my daily caloric intake. So at 220 pounds the
minimum would be 27 grams and the maximum would be 33 grams per day.

Protein I target for 20 percent of my daily caloric intake so at 220 pounds
my goals would be a minimum of 110 grams of protein and a maximum of 132
grams per day.

Alcohol I allow 5% of caloric intake. If I have a beer that is 13 grams of
carbs plus the alcohol grams ... so (at 220 pounds) I would drink one jigger
of rum each day, with diet rite cola. That adds up to between 16 and 18
grams of alcohol per day.

I also use a formula for amount of water to consume. I take my current
weight and divide by two .... so at 220 I would strive to drink 110 ounces
of water a day.

For the first 3 months I rigorously followed these formulas on
www.fitday.com . Doing that helped me to learn portion sizes and really nail
down and stick to my daily goals.

This is the approach I took, and it worked well for me. My target weight was
145 ... based upon a nutritionists analysis ... but for the past several
months my body has been saying ... no ... 149 - 150 is just fine.

Hope you find some of this information to be useful as a starting point for
formulating your goals.

Take Care,

Placid
203/149/150

"One of the Survivors" wrote in message
om...
I've been low-carbing for a couple of weeks now and I'm wondering how
caloric intake affects your weight loss on this diet. I've stayed at
a good level of carbs a day (15-30g, cut from probably 300g at least),
but how does the increase of calories affect a person on this diet?
How do you calculate how many calories you should have in one day? I
am 6'2, 220lbs (down from 226)...Isn't there a number of calories that
a person just works off in a regular day? I do a fair bit of moving
around at work and I've been walking 4 or 5 nights a week, so I'm
curious as to how to limit my intake.

Also, is there a number to shoot for as far as grams of fat are
concerned?

(One of the Survivors) wrote in message . com...
I've been low-carbing for a couple of weeks now and I'm wondering how
caloric intake affects your weight loss on this diet. I've stayed at
a good level of carbs a day (15-30g, cut from probably 300g at least),
but how does the increase of calories affect a person on this diet?
How do you calculate how many calories you should have in one day? I
am 6'2, 220lbs (down from 226)...Isn't there a number of calories that
a person just works off in a regular day? I do a fair bit of moving
around at work and I've been walking 4 or 5 nights a week, so I'm
curious as to how to limit my intake.

Also, is there a number to shoot for as far as grams of fat are
concerned?

Restricting and counting calories has been shown to fail in 98% of
cases. The numbers do not make sense in the real world.

Why bother counting calories when simply count carbs does the trick?

TC

(One of the Survivors) wrote in message . com...
I've been low-carbing for a couple of weeks now and I'm wondering how
caloric intake affects your weight loss on this diet. I've stayed at
a good level of carbs a day (15-30g, cut from probably 300g at least),
but how does the increase of calories affect a person on this diet?
How do you calculate how many calories you should have in one day? I
am 6'2, 220lbs (down from 226)...Isn't there a number of calories that
a person just works off in a regular day? I do a fair bit of moving
around at work and I've been walking 4 or 5 nights a week, so I'm
curious as to how to limit my intake.

Also, is there a number to shoot for as far as grams of fat are
concerned?

Restricting and counting calories has been shown to fail in 98% of
cases. The numbers do not make sense in the real world.

Why bother counting calories when simply count carbs does the trick?

TC

tcomeau wrote:
:: (One of the Survivors) wrote in
:: message . com...
::: I've been low-carbing for a couple of weeks now and I'm wondering
::: how caloric intake affects your weight loss on this diet. I've
::: stayed at a good level of carbs a day (15-30g, cut from probably
::: 300g at least), but how does the increase of calories affect a
::: person on this diet? How do you calculate how many calories you
::: should have in one day? I am 6'2, 220lbs (down from 226)...Isn't
::: there a number of calories that a person just works off in a
::: regular day? I do a fair bit of moving around at work and I've
::: been walking 4 or 5 nights a week, so I'm curious as to how to
::: limit my intake.
:::
::: Also, is there a number to shoot for as far as grams of fat are
::: concerned?
::
:: Restricting and counting calories has been shown to fail in 98% of
:: cases. The numbers do not make sense in the real world.
::
:: Why bother counting calories when simply count carbs does the trick?

Because simply counting carbs doesn't do the trick for many people.

And what makes you believe that if counting calories won't work that
counting carbs will?

tcomeau wrote:
:: (One of the Survivors) wrote in
:: message . com...
::: I've been low-carbing for a couple of weeks now and I'm wondering
::: how caloric intake affects your weight loss on this diet. I've
::: stayed at a good level of carbs a day (15-30g, cut from probably
::: 300g at least), but how does the increase of calories affect a
::: person on this diet? How do you calculate how many calories you
::: should have in one day? I am 6'2, 220lbs (down from 226)...Isn't
::: there a number of calories that a person just works off in a
::: regular day? I do a fair bit of moving around at work and I've
::: been walking 4 or 5 nights a week, so I'm curious as to how to
::: limit my intake.
:::
::: Also, is there a number to shoot for as far as grams of fat are
::: concerned?
::
:: Restricting and counting calories has been shown to fail in 98% of
:: cases. The numbers do not make sense in the real world.
::
:: Why bother counting calories when simply count carbs does the trick?

Because simply counting carbs doesn't do the trick for many people.

And what makes you believe that if counting calories won't work that
counting carbs will?

"Roger Zoul" wrote in message ...
tcomeau wrote:
:: (One of the Survivors) wrote in
:: message . com...
::: I've been low-carbing for a couple of weeks now and I'm wondering
::: how caloric intake affects your weight loss on this diet. I've
::: stayed at a good level of carbs a day (15-30g, cut from probably
::: 300g at least), but how does the increase of calories affect a
::: person on this diet? How do you calculate how many calories you
::: should have in one day? I am 6'2, 220lbs (down from 226)...Isn't
::: there a number of calories that a person just works off in a
::: regular day? I do a fair bit of moving around at work and I've
::: been walking 4 or 5 nights a week, so I'm curious as to how to
::: limit my intake.
:::
::: Also, is there a number to shoot for as far as grams of fat are
::: concerned?
::
:: Restricting and counting calories has been shown to fail in 98% of
:: cases. The numbers do not make sense in the real world.
::
:: Why bother counting calories when simply count carbs does the trick?

Because simply counting carbs doesn't do the trick for many people.

And what makes you believe that if counting calories won't work that
counting carbs will?

Because I have seen, first hand, LCing work for *everyone* who has
tried it and applied it correctly, without exception, and I have seen
posts, reports and photos of hundreds who have succeeded in the
low-carb forums. These people are only a small fraction of those
succeeding on low-carb diets. And an ever increasing number of studies
have confirmed the efficacy of low-carb diets.

Which is far more success than can be said about those who attempt a
low-fat/low-cal diet for weight loss. If all that was needed to lose
weight was to count calories and restrict high-calorie foods, such as
fat, then anyone *wanting* to be thin and applying even a *modicum* of
effort to restrict calories and fat would *be* thin. But we know that
that is NOT the case, don't we?

TC

"Roger Zoul" wrote in message ...
tcomeau wrote:
:: (One of the Survivors) wrote in
:: message . com...
::: I've been low-carbing for a couple of weeks now and I'm wondering
::: how caloric intake affects your weight loss on this diet. I've
::: stayed at a good level of carbs a day (15-30g, cut from probably
::: 300g at least), but how does the increase of calories affect a
::: person on this diet? How do you calculate how many calories you
::: should have in one day? I am 6'2, 220lbs (down from 226)...Isn't
::: there a number of calories that a person just works off in a
::: regular day? I do a fair bit of moving around at work and I've
::: been walking 4 or 5 nights a week, so I'm curious as to how to
::: limit my intake.
:::
::: Also, is there a number to shoot for as far as grams of fat are
::: concerned?
::
:: Restricting and counting calories has been shown to fail in 98% of
:: cases. The numbers do not make sense in the real world.
::
:: Why bother counting calories when simply count carbs does the trick?

Because simply counting carbs doesn't do the trick for many people.

And what makes you believe that if counting calories won't work that
counting carbs will?

Because I have seen, first hand, LCing work for *everyone* who has
tried it and applied it correctly, without exception, and I have seen
posts, reports and photos of hundreds who have succeeded in the
low-carb forums. These people are only a small fraction of those
succeeding on low-carb diets. And an ever increasing number of studies
have confirmed the efficacy of low-carb diets.

Which is far more success than can be said about those who attempt a
low-fat/low-cal diet for weight loss. If all that was needed to lose
weight was to count calories and restrict high-calorie foods, such as
fat, then anyone *wanting* to be thin and applying even a *modicum* of
effort to restrict calories and fat would *be* thin. But we know that
that is NOT the case, don't we?

TC