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#31
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My next question would be: What is it, four calories per gram of fat?
No, four for carbs and protein. Nine for fat. 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 |
#32
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My next question would be: What is it, four calories per gram of fat?
No, four for carbs and protein. Nine for fat. 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 |
#33
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This is extremely helpful, thanks a lot. Let me ask you, how did you
figure out all of these formulas that you use? Is it just from trial and error, or from books you've read or something else? I am now using the fitday website and am finding it to be a wonderful resource, too. The only problem I see myself having is maybe trying to learn portion sizes. For example, I've been eating steak and I don't really know how to measure it except in grams. They always ask how many cups of it or how many ounces. I guess I probably just need to learn the conversions... Also, do you eat a lot of times a day? I'm trying to work out a system, but I have never been a breakfast eater and there have been long periods in the past where I haven't had lunch either. I've never been a healthy eater. For the longest time, I only at one big meal at dinner time and then maybe a snack late at night. So I wonder if I should eat three times a day or eat a little bit a bunch of times a day? Any advice for this? Thanks for the advice. "PlacidBull" wrote in message ... 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? |
#34
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When I first started using fitday I began to realize that I needed an
inexpensive scale to weigh my food in ounces and I needed measuring cups and spoons so that I could accurately input the data to fitday. A food scale at K-Mart is about $7. So I think you are right on track based upon your questions. I discovered that I could measure the food in ounces, tablespoons, and cups and that fitday would convert that to grams of fat, protein, carbs, and alcohol. So I was in business. Over time I learned that 1 ounce of almonds was 22 kernals ... that 4 ounces of hamburger satisfied my hunger when I used to make 12 ounce hamburgers ... basically I began to learn what a portion size was. I adopted the motto "If you can't measure it you can't manage it." Like you are experiencing, I found fitday to be perfect for my particular approach. Using fitday, I would input what I planned to eat for the day and kept tweaking the portion sizes until they matched my formula. To make things simple, once I did come up with the magical menu that meet all the % criteria, I stuck to it and ate the same thing every day. This approach is not for everyone but it worked for me. I soon learned how to reach in and pull out exactly one ounce of almonds ... how to measure exactly 4 ounces of V8 juice ... etc etc. So for me this approach was my way of unlearning bad habits and relearning good eating habits. I don't know exactly how I came up with the formulas. Some of the information I got from the www.atkins.com web site. The web site has a search engine that you can use boolean expressions and pull out articles that specifically answer your questions. This board was also a major source of information. You have to figure out what works for you. Many people have different approaches and many people told me that I was doing the wrong thing. Professional nutritionists were notorious for trying to discourage me. The only three things that I would add as tips ... is that it is very important to take your EFA's (Essential Fatty Acids) each day ... its very important to take a good multi-vitamin ... and it is important to never be hungry. I eat about 6 times a day. I always carry almonds with me in case I get hungry while I am out. Like I said, these are just things that worked for me. You have come to a good place for information by coming to this board. You seem to be asking the right questions so I think you will be able to weed out the good advice from the bad advice. More than anything this is a process. It is learning a new way of eating. It takes time. In the end, I was amazed at how effortlessly I am able to follow my plan, regardless of where I am. I am also facinated (silently of course) watching those around me scarfing down all those carbs! Anyway, I am rambling on here, but good luck on low-carbing. Sounds like you are on the right track. Take Care, Placid 203/149/150 "One of the Survivors" wrote in message om... This is extremely helpful, thanks a lot. Let me ask you, how did you figure out all of these formulas that you use? Is it just from trial and error, or from books you've read or something else? I am now using the fitday website and am finding it to be a wonderful resource, too. The only problem I see myself having is maybe trying to learn portion sizes. For example, I've been eating steak and I don't really know how to measure it except in grams. They always ask how many cups of it or how many ounces. I guess I probably just need to learn the conversions... Also, do you eat a lot of times a day? I'm trying to work out a system, but I have never been a breakfast eater and there have been long periods in the past where I haven't had lunch either. I've never been a healthy eater. For the longest time, I only at one big meal at dinner time and then maybe a snack late at night. So I wonder if I should eat three times a day or eat a little bit a bunch of times a day? Any advice for this? Thanks for the advice. "PlacidBull" wrote in message ... 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? |
#35
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When I first started using fitday I began to realize that I needed an
inexpensive scale to weigh my food in ounces and I needed measuring cups and spoons so that I could accurately input the data to fitday. A food scale at K-Mart is about $7. So I think you are right on track based upon your questions. I discovered that I could measure the food in ounces, tablespoons, and cups and that fitday would convert that to grams of fat, protein, carbs, and alcohol. So I was in business. Over time I learned that 1 ounce of almonds was 22 kernals ... that 4 ounces of hamburger satisfied my hunger when I used to make 12 ounce hamburgers ... basically I began to learn what a portion size was. I adopted the motto "If you can't measure it you can't manage it." Like you are experiencing, I found fitday to be perfect for my particular approach. Using fitday, I would input what I planned to eat for the day and kept tweaking the portion sizes until they matched my formula. To make things simple, once I did come up with the magical menu that meet all the % criteria, I stuck to it and ate the same thing every day. This approach is not for everyone but it worked for me. I soon learned how to reach in and pull out exactly one ounce of almonds ... how to measure exactly 4 ounces of V8 juice ... etc etc. So for me this approach was my way of unlearning bad habits and relearning good eating habits. I don't know exactly how I came up with the formulas. Some of the information I got from the www.atkins.com web site. The web site has a search engine that you can use boolean expressions and pull out articles that specifically answer your questions. This board was also a major source of information. You have to figure out what works for you. Many people have different approaches and many people told me that I was doing the wrong thing. Professional nutritionists were notorious for trying to discourage me. The only three things that I would add as tips ... is that it is very important to take your EFA's (Essential Fatty Acids) each day ... its very important to take a good multi-vitamin ... and it is important to never be hungry. I eat about 6 times a day. I always carry almonds with me in case I get hungry while I am out. Like I said, these are just things that worked for me. You have come to a good place for information by coming to this board. You seem to be asking the right questions so I think you will be able to weed out the good advice from the bad advice. More than anything this is a process. It is learning a new way of eating. It takes time. In the end, I was amazed at how effortlessly I am able to follow my plan, regardless of where I am. I am also facinated (silently of course) watching those around me scarfing down all those carbs! Anyway, I am rambling on here, but good luck on low-carbing. Sounds like you are on the right track. Take Care, Placid 203/149/150 "One of the Survivors" wrote in message om... This is extremely helpful, thanks a lot. Let me ask you, how did you figure out all of these formulas that you use? Is it just from trial and error, or from books you've read or something else? I am now using the fitday website and am finding it to be a wonderful resource, too. The only problem I see myself having is maybe trying to learn portion sizes. For example, I've been eating steak and I don't really know how to measure it except in grams. They always ask how many cups of it or how many ounces. I guess I probably just need to learn the conversions... Also, do you eat a lot of times a day? I'm trying to work out a system, but I have never been a breakfast eater and there have been long periods in the past where I haven't had lunch either. I've never been a healthy eater. For the longest time, I only at one big meal at dinner time and then maybe a snack late at night. So I wonder if I should eat three times a day or eat a little bit a bunch of times a day? Any advice for this? Thanks for the advice. "PlacidBull" wrote in message ... 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? |
#37
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In article ,
(One of the Survivors) wrote: Wow...Thanks a lot for letting me know about the fitday site! That is awesome. It really made me feel pretty good today. Although, I'm concerned that I'm pretty low on the fat and calorie intake. It's almost 9pm and I've only eaten a little over 1000 calories and 43 grams of fat. Considering how many calories it says I worked off today, I'm 3000 calories ahead. If I eat at this rate, is it possible that I won't lose just because I'm not eating enough? Probably not. Most of the time, if people stall from not eating enough, it's because they are forcing themselves to stop eating when they're still really hungry. If you stop because you're not hungry, that's totally different. It's normal to have some low-calorie days and some high-calorie days, what you need to pay attention to is an average over time. I think "starvation mode" doesn't set in until there are several days of less than 600 calories anyway, IIRC. -- Michelle Levin http://www.mindspring.com/~lunachick I have only 3 flaws. My first flaw is thinking that I only have 3 flaws. |
#38
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One of the Survivors wrote:
I am now using the fitday website and am finding it to be a wonderful resource, too. The only problem I see myself having is maybe trying to learn portion sizes. For example, I've been eating steak and I don't really know how to measure it except in grams. They always ask how many cups of it or how many ounces. I guess I probably just need to learn the conversions... [snip] It's possible that the non-free, downloadable version of FitDay has more options for measurement units - I'm not sure. See if you can find out from the FitDay website or from someone else on here that uses it. Also, there are many folks here from outside the US who use metric measurements and also use FitDay; I am fairly certain there has been some discussion in the past and if you Google the archives of this group you might find some suggestions for on-line conversion calculators. Again, I'm just not sure. A pointed question to the group about metric measures and FitDay might help if you can't find anything in the archives. Also, do you eat a lot of times a day? I'm trying to work out a system, but I have never been a breakfast eater and there have been long periods in the past where I haven't had lunch either. I've never been a healthy eater. For the longest time, I only at one big meal at dinner time and then maybe a snack late at night. So I wonder if I should eat three times a day or eat a little bit a bunch of times a day? Any advice for this? This varies a lot person to person, I find, so you may just have to do your own experimenting to figure out what works for you. For me, I eat several (4-5) smallish meals a day, and at the moment I average about 1600 Calories a day. When I discovered this system it was like a revelation to me; it makes staying on plan just so much easier. The key for me is to make sure that every "meal" and every "snack" has a good amount of protein and fat - like some nuts, eggs, cheese, nut butter, something like that. (When I was on Weight Watchers I used to have snacks made up of plain raw vegetables - I love the way they taste, but they aren't so great for satisfying actual hunger.) -- carla http://geekofalltrades.typepad.com/geek |
#39
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One of the Survivors wrote:
I am now using the fitday website and am finding it to be a wonderful resource, too. The only problem I see myself having is maybe trying to learn portion sizes. For example, I've been eating steak and I don't really know how to measure it except in grams. They always ask how many cups of it or how many ounces. I guess I probably just need to learn the conversions... [snip] It's possible that the non-free, downloadable version of FitDay has more options for measurement units - I'm not sure. See if you can find out from the FitDay website or from someone else on here that uses it. Also, there are many folks here from outside the US who use metric measurements and also use FitDay; I am fairly certain there has been some discussion in the past and if you Google the archives of this group you might find some suggestions for on-line conversion calculators. Again, I'm just not sure. A pointed question to the group about metric measures and FitDay might help if you can't find anything in the archives. Also, do you eat a lot of times a day? I'm trying to work out a system, but I have never been a breakfast eater and there have been long periods in the past where I haven't had lunch either. I've never been a healthy eater. For the longest time, I only at one big meal at dinner time and then maybe a snack late at night. So I wonder if I should eat three times a day or eat a little bit a bunch of times a day? Any advice for this? This varies a lot person to person, I find, so you may just have to do your own experimenting to figure out what works for you. For me, I eat several (4-5) smallish meals a day, and at the moment I average about 1600 Calories a day. When I discovered this system it was like a revelation to me; it makes staying on plan just so much easier. The key for me is to make sure that every "meal" and every "snack" has a good amount of protein and fat - like some nuts, eggs, cheese, nut butter, something like that. (When I was on Weight Watchers I used to have snacks made up of plain raw vegetables - I love the way they taste, but they aren't so great for satisfying actual hunger.) -- carla http://geekofalltrades.typepad.com/geek |
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