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Diet Forums : Weight Loss (Library) Report Violation · Tag It!
Calories not Carbs? Need advice about my new diet... toenacious
  Jul 20 2008 22:36

I've been on a calorie restricted diet for about 2 weeks now. I currently weigh 161 and eat between 1200-1500 cals a day depending on how active i've been. Thus far I've lost about 2 pounds paying attention to only calories. I eat very little meat/protein but eat bread at every meal. Would I have better results if I switched from a carb/veggie based diet to protein/veggie even if I ate the same amount of calories? My goal is to increase my weight loss to 1.5 to 2 pounds a week. My weight goal is 135. Thanks!

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#1 morrighu Jul 21 2008 02:05

You need a certain amount of protein in your diet to maintain your muscle.  I've found that giving up white bread bought me more calories for things I really like and need to eat.

#2 waelkd Jul 21 2008 02:11
divide ur diet on a

40% prot

40% carbs

20% fat

on ur 1500 cals.

and if u train u need at least 1800 to 2000 cals a day
#3 drburbank Jul 22 2008 01:51

We have all felt the pain of weight loss plateaus but I think the problem you maybe having is that you are eating so little that your metabolism is slowing down to conserve body fat.

You say your active but don’t say how active. The Surgeon General, the CDC and the American College of Sports Medicine recommend at least 30 minutes most if not all days of the week for the general population. If you are trying to lose weight they suggest 60 to 90 minutes per day most days of the week with a targeted calorie burn of more than 2000 kcal per week. This will have to be done with cardiovascular exercise since resistance training burns fewer calories by comparison. Having said that though you do need to do some resistance training each week (2 days per week is the minimum with 3 being the best) because it adds lean muscle mass which burns more calories every minute of the day. It has a number of additional benefits as well.

Regarding your dietary intake this site has a function that will compute calorie burn (based on you age, sex, height, weigh and your activity level) you select how much you want to loose and it will put together dietary intake to achieve your goal weight. Are you using it? The greater the intensity and duration of exercise the more calories it will allocate but as long as you stay under the daily intake and put in the time working out you can and will loose weight. But you have to do both to do it. Here are the2005 Recommended Daily Allowance (RDA) as a point of reference.

RDA
Fat: 20 – 35% of total calories (@ 9 calories/gram)
Saturated/trans fats: 7 – 10% of total calories (@ 9 calories/gram)
Protein: 0.8 grams/kg of body weight (161 lbs = 73.2 kg; 73.2kg = 58.5 grams of protein) up to 35% of total calories (@ 4 calories/gram)
Carbohydrates: 45 – 70% of total calories (@ 4 calories/gram)
Cholesterol: < 300
Fiber (RDA varies based on age and sex) 25 & 38 respectively for women and men under 50
Sugar: 10 – 20% (avoid simple sugars)
Sodium: 2300mg/day (or less)

Note: Fiber make you feel full without too many calories which is a good thing but it also slows the absorption of nutrients (e.g., food and vitamins) so stay close to the recommended levels.

Good Luck

#4 bellagurl1020 Jul 22 2008 23:39

It's just been my experience to stick with paying attention to your calorie intake. According to my Doctor, protein is very important in your diet.  I normally eat my meat and veggies, but when it comes to some of the veggies I watch the carbs as well.  Also be sure to pay attention to any sodas you drink, believe it or not most people don't think about the calories in them, which is alot. Even though diet sodas aren't quite as tasty they have no calories and no carbs. You just want to make sure you don't starve your body(especially muscles) with an agressive diet.

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