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I have a question...



 
 
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  #1  
Old September 19th, 2003, 05:36 PM
~Debby~
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Default I have a question...

I am currently taking in about 1200 a day.
Please help me to gigure out what my target percentages should be for these
other categories.

? % Calories from Fat
? % Calories from Carbs
? % Calories from Protein
? Target Sodium (mg)
? Target Cholesterol (mg)

Thanks!!
Oh, and I am currently walking a mile a day, working myself up.




  #2  
Old September 19th, 2003, 06:12 PM
determined
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Posts: n/a
Default I have a question...


"~Debby~" wrote in message
s.com...
I am currently taking in about 1200 a day.
Please help me to gigure out what my target percentages should be for

these
other categories.

? % Calories from Fat
? % Calories from Carbs
? % Calories from Protein
? Target Sodium (mg)
? Target Cholesterol (mg)


My personal goal is to eat at least 1g of protein per lb of bodyweight. I
try to keep carbs around 40% of cal, fat and protein around 30%. Sodium - I
don't think too much about it but I do avoid processed foods like boxed
foods (hamb helper, fried rice) and other foods that tend to be super high
in sodium. And cholesterol isn't really a problem for me, I just don't eat
much of it...

det


  #3  
Old September 19th, 2003, 06:25 PM
CJ
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Default I have a question...

Hi,

I think to keep a check on all of those will be quite complicated! 1200 calories isn't
much as 2000 is the weight maintenance level here in the UK so 1500 as a start would be
more like it. Have a look at this site for some good advice
http://www.caloriecounter.co.uk/index.html

Most important thing is to weigh yourself once per week in the same clothes (or just in
underwear) and reduce your calories to achieve 2 Lb or so weight loss per week which is
ideal.

CJ


"~Debby~" wrote in message
s.com...
I am currently taking in about 1200 a day.
Please help me to gigure out what my target percentages should be for these
other categories.

? % Calories from Fat
? % Calories from Carbs
? % Calories from Protein
? Target Sodium (mg)
? Target Cholesterol (mg)

Thanks!!
Oh, and I am currently walking a mile a day, working myself up.






  #4  
Old September 19th, 2003, 06:32 PM
~Debby~
external usenet poster
 
Posts: n/a
Default I have a question...


"Ignoramus2551" wrote in message
...
In article m, ~Debby~

wrote:
I am currently taking in about 1200 a day.


how tall are you and how much do you weigh?


I am 5' 6" and currently 173 lbs.

Please help me to gigure out what my target percentages should be for

these
other categories.

? % Calories from Fat

10-50

? % Calories from Carbs

10-50

? % Calories from Protein

30-50

There are all kinds of approaches to dieting, they all work if you eat
less food and better food, eat less calories than your maintenance
level and exercise well. Importance of food choices is somewhat
overhyped to the detriment of exercise. The reason for it is that
diets are usually advertised to sedentary people who prefer to change
what they are eating as opposed to exercising. They think that losing
weight like this is easier, which could not be farther from the truth.

I like approximate quantities outlined in The Zone: 30% from fat, 30%
from proteins, and 40% from good carbs. (doing it by memory). You may
like something else.


I like that, I'll go by that for now, and see how it works for me. Thank
you.

If you simply make sure to eat good foods (no
sugar and no prepackaged junk), you already are doing great. This will
enable yor body to tell you what you should be eating.

That's what happened to me, once I started eating good foods only, I
ate what I wanted (within my daily allowance) and ended up with
approximately the zone recommended quantities.

? Target Sodium (mg)


just use salt sparingly and do not eat salty foods, that should be
okay unless you have specific health problems. Once you cut the junk
foods and prepackaged foods, sodium should not be a big problem and
you may want less of it, unless you exercise a lot in very hot
weather. I no longer feel a need to add salt to my vegetables.

? Target Cholesterol (mg)


if you are losing weight with decent amount of exercise, your
cholesterol is likely to drop regardless of what you are eating. I
would not worry too much. Just eat what you want.

Thanks!!
Oh, and I am currently walking a mile a day, working myself up.


Excellent! Up it to 5 or so per day gradually and you may see amazing
results. Your cholesterol will drop like a ****ing rock. Find a nice
route to walk etc, buy good shoes and maybe a nice $14.96 backpack at
walmart, so that you enjoy walking.

i
223/178/180



  #5  
Old September 19th, 2003, 06:37 PM
~Debby~
external usenet poster
 
Posts: n/a
Default I have a question...


"CJ" wrote in message
...
Hi,

I think to keep a check on all of those will be quite complicated!


I use www.nutrawatch.com to help me with that, otherwise it would be too
complicated.

1200 calories isn't
much as 2000 is the weight maintenance level here in the UK so 1500 as a

start would be
more like it.


That's what hubby keeps telling me, he thinks I'm too low at 1200 calories a
day.

Have a look at this site for some good advice
http://www.caloriecounter.co.uk/index.html


I'm checking it out right now. Thank you!

Most important thing is to weigh yourself once per week in the same

clothes (or just in
underwear) and reduce your calories to achieve 2 Lb or so weight loss per

week which is
ideal.

CJ


Yes, I've found that not weighing myself everyday is actually much better,
more of an incentive when I see a 2 or 3 lb. weight loss.


"~Debby~" wrote in message
s.com...
I am currently taking in about 1200 a day.
Please help me to gigure out what my target percentages should be for

these
other categories.

? % Calories from Fat
? % Calories from Carbs
? % Calories from Protein
? Target Sodium (mg)
? Target Cholesterol (mg)

Thanks!!
Oh, and I am currently walking a mile a day, working myself up.



  #6  
Old September 19th, 2003, 06:39 PM
~Debby~
external usenet poster
 
Posts: n/a
Default I have a question...


"determined" wrote in message
...

"~Debby~" wrote in message
s.com...
I am currently taking in about 1200 a day.
Please help me to gigure out what my target percentages should be for

these
other categories.

? % Calories from Fat
? % Calories from Carbs
? % Calories from Protein
? Target Sodium (mg)
? Target Cholesterol (mg)


My personal goal is to eat at least 1g of protein per lb of bodyweight. I
try to keep carbs around 40% of cal, fat and protein around 30%. Sodium -

I
don't think too much about it but I do avoid processed foods like boxed
foods (hamb helper, fried rice) and other foods that tend to be super high
in sodium. And cholesterol isn't really a problem for me, I just don't

eat
much of it...

det


I have adjusted my goals accordingly, at Carbs 40% Fat 30%, and Protein
30%.
Thanks!


  #7  
Old September 19th, 2003, 06:45 PM
Jayjay
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Posts: n/a
Default I have a question...

On Fri, 19 Sep 2003 17:25:28 +0000 (UTC), "CJ" wrote:

Hi,

I think to keep a check on all of those will be quite complicated! 1200 calories isn't
much as 2000 is the weight maintenance level here in the UK so 1500 as a start would be
more like it. Have a look at this site for some good advice
http://www.caloriecounter.co.uk/index.html



Making a set number (2000 cal) that fits ALL is bull sh!t. Sorry -
but people are different. 2000 cals eaten by someone who is 5'1"
tall and 105lbs, will most likely cause that person to gain weight.
Whereas 2000 cals being eaten by a 6'2" 200lb person will most likely
cause that person to lose.

Dieting is NOT one size fits all.
  #8  
Old September 19th, 2003, 07:07 PM
~Debby~
external usenet poster
 
Posts: n/a
Default I have a question...


"Jayjay" wrote in message
...
On Fri, 19 Sep 2003 17:25:28 +0000 (UTC), "CJ" wrote:

Hi,

I think to keep a check on all of those will be quite complicated! 1200

calories isn't
much as 2000 is the weight maintenance level here in the UK so 1500 as a

start would be
more like it. Have a look at this site for some good advice
http://www.caloriecounter.co.uk/index.html



Making a set number (2000 cal) that fits ALL is bull sh!t. Sorry -
but people are different. 2000 cals eaten by someone who is 5'1"
tall and 105lbs, will most likely cause that person to gain weight.
Whereas 2000 cals being eaten by a 6'2" 200lb person will most likely
cause that person to lose.

Dieting is NOT one size fits all.


Well, I really do think where you set your calorie intake should be
determined by a person's current age, weight, activity level, etc. But, I
could be wrong, I'm pretty much a newbie to this diet stuff.


  #9  
Old September 19th, 2003, 07:59 PM
Carol Frilegh
external usenet poster
 
Posts: n/a
Default I have a question...

In article m,
~Debby~ wrote:

"Jayjay" wrote in message
...
On Fri, 19 Sep 2003 17:25:28 +0000 (UTC), "CJ" wrote:

Hi,

I think to keep a check on all of those will be quite complicated! 1200

calories isn't
much as 2000 is the weight maintenance level here in the UK so 1500 as a

start would be
more like it. Have a look at this site for some good advice
http://www.caloriecounter.co.uk/index.html



Making a set number (2000 cal) that fits ALL is bull sh!t. Sorry -
but people are different. 2000 cals eaten by someone who is 5'1"
tall and 105lbs, will most likely cause that person to gain weight.
Whereas 2000 cals being eaten by a 6'2" 200lb person will most likely
cause that person to lose.

Dieting is NOT one size fits all.


Well, I really do think where you set your calorie intake should be
determined by a person's current age, weight, activity level, etc. But, I
could be wrong, I'm pretty much a newbie to this diet stuff.

It sounds like you are trying the right approach by checking it out.
The people who do low carb don't exceed 100 grams of carbs a day but i
used to keep protein between 80 and 100 grams a day and fat under 50
grams but did not count calories. The Zone is popular but hard to
configure exactly. Still it's a good guideline for a more balanced
approach.

Welcome here!

--
Diva
*************
The Best Man for the Job is a Woman
  #10  
Old September 19th, 2003, 08:56 PM
~Debby~
external usenet poster
 
Posts: n/a
Default I have a question...


"motu" wrote in message
. ..

"~Debby~" wrote in message
s.com...
I am currently taking in about 1200 a day.
Please help me to gigure out what my target percentages should be for

these
other categories.

? % Calories from Fat
? % Calories from Carbs
? % Calories from Protein


There really is no hard and fast % but you need some of each. Depends on
what you want to do.

I've read different ideas on the matter.

Here's one:
Let's say you are maintaining a goal weight and just doing normal

activities
and are no longer growing:

about 12% fat would be required to get enough fatty acids for proper fat
soluable vitamin absorption.
10% protein for cell renewal as a minimum.

Here's another:
There's something called AMDR, Acceptable Macronutrient Distribution Range
Fat 20-35%
Protein 10-35%
Carbs 45-65% of energy

I would error on the side of moderation in all things.

? Target Sodium (mg)
? Target Cholesterol (mg)


Hypertension? 2000-2500mg sodium. If not, just consume in moderation.


Yes, I do have high blood pressure. I have my sodium intake set at 2400 mg.
max. I find myself going over that constantly, I can only attribute that to
the fact that I am eating too much in the way of processed food.

Cholesterol intake? I would choose relatively lean meats, but wouldn't
limit eggs, etc. unless you are having problems.

The body makes it's own cholesterol, in mainly the liver, you don't have

to
worry about underconsumption.

Cholesterol as a plasma concentration?
Studies link both high and low plasma cholesterol with increased risk of
death. I left some links for some people in the "Bread" thread if you are
interested in reading more about it.


Thank you...

There is some question in my mind if cholesterol at those levels are

causal
for increased risk of death or if they merely accompany some other

mechanism
that is responsible for the risk. But what do I know, I am no research
scientist.





 




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