Re: Question Please

[Guest guest]

>>>Kathy H wrote:

Can someone tell me on like 1000 or 1200

calories  How much carbs should you have? and how much sodium? and how

much fat grams?  

Sorry Kathy, can't help you regarding

the carb/sodium/fat gram requirements, BUT I can tell you that 1000

calories is basically a starvation diet... whether you're satified with

that or not, you body will probably go into starvation mode, hanging on

to every calorie that you consume.  Be careful and be sure to consider

your nutritional needs.  We don't need you gettin' sick.

hugs,

Janet

>Calorie deficit thresholds: How low is too low?

It is well known that cutting calories too much

slows down the metabolic rate, decreases thyroid output and causes loss

of lean mass, so the question is how much of a deficit do you need?

There definitely seems to be a specific cutoff or threshold where

further reductions in calories will have detrimental effects. The most

common guideline for calorie deficits for fat loss is to reduce your

calories by at least 500, but not more than 1000 below your maintenance

level. For some, especially lighter people, 1000 calories may be too

much of a deficit. The American College of Sports Medicine

(ACSM) recommends that calorie levels never drop below 1200 calories

per day for women or 1800 per day for men. Even these calorie

levels are extremely low. A more individualized way to determine the

safe calorie deficit would be to account for one's bodyweight or TDEE.

Reducing calories by 15-20% below TDEE is a good place to start. A

larger deficit may be necessary in some cases, but the best approach

would be to keep the calorie deficit through diet small while

increasing activity level

[total

daily energy expenditure (TDEE). TDEE is the total number of calories

that your body expends in 24 hours, including all activities. TDEE is

also known as your "maintenance level" ]

Example 1:Your weight is 120 lbs.

Your TDEE is 2033 calories

Your calorie deficit to lose weight is 500 calories

Your optimal caloric intake for weight loss is

2033 - 500 = 1533 calories

Example 2: Your calorie deficit to lose weight is 20% of TDEE (.20%

X 2033 = 406 calories)

Your optimal caloric intake for weight loss = 1627 calories

Positive calorie balance is essential to gain lean

bodyweight

[Guest guest]

Can someone tell me on like 1000 or 1200 calories How much carbs should you have? and how much sodium? and how much fat grams? ect???

Thanks for any help

Kathy H

* * *

Kathy, I was waiting for someone else to answer your question, but so far I haven't seen a response - - so I'll tell you what "I" do!! I try to keep daily fats and carbs at about 30 to 35 grams - - - I have to admit that I don't watch sodium like I probably should - - I don't eat a lot of salty foods and I don't add salt to my food except for eggs & tomatoes - - but maybe someone else can answer that part of your question.

Guess that's why I like the South Beach Diet so much - - - you don't really have to count anything! And that suits me just fine!!

(((HUGS)))

Clara

[Guest guest]

Well, I should have waited a few more minutes!! LOL

Janet is right - - 1000 calories is way too low - - even "The Choice is Mine" book doesn't go lower than 1200 calories, and the 1500 is probably a better choice - - but you can still watch fat grams and carbs and use most of your calories in lean meats, low-fat dairy products, lots of fruits and veggies and whole grain breads and cereals. It's a matter of choosing the GOOD FATS and GOOD CARBS - - and staying away from the bad ones!!

Good luck in whatever you choose to do - - -

(((HUGS)))

Clara

[Guest guest]

Thanks Janet

Im not going on a 1000 calorie diet, I just used that as an example,,Im trying to figure out what will work for me and I just am not sure how much carbs and fat it should be kept at each day

Thanks for the article

Kathy H

Re: Question Please

>>>Kathy H wrote: Can someone tell me on like 1000 or 1200 calories How much carbs should you have? and how much sodium? and how much fat grams? Sorry Kathy, can't help you regarding the carb/sodium/fat gram requirements, BUT I can tell you that 1000 calories is basically a starvation diet... whether you're satified with that or not, you body will probably go into starvation mode, hanging on to every calorie that you consume. Be careful and be sure to consider your nutritional needs. We don't need you gettin' sick.hugs,Janet>Calorie deficit thresholds: How low is too low?It is well known that cutting calories too much slows down the metabolic rate, decreases thyroid output and causes loss of lean mass, so the question is how much of a deficit do you need? There definitely seems to be a specific cutoff or threshold where further reductions in calories will have detrimental effects. The most common guideline for calorie deficits for fat loss is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For some, especially lighter people, 1000 calories may be too much of a deficit. The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. Even these calorie levels are extremely low. A more individualized way to determine the safe calorie deficit would be to account for one's bodyweight or TDEE. Reducing calories by 15-20% below TDEE is a good place to start. A larger deficit may be necessary in some cases, but the best approach would be to keep the calorie deficit through diet small while increasing activity level[total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your "maintenance level" ]Example 1:Your weight is 120 lbs. Your TDEE is 2033 calories Your calorie deficit to lose weight is 500 caloriesYour optimal caloric intake for weight loss is 2033 - 500 = 1533 caloriesExample 2: Your calorie deficit to lose weight is 20% of TDEE (.20% X 2033 = 406 calories)Your optimal caloric intake for weight loss = 1627 caloriesPositive calorie balance is essential to gain lean bodyweight

[Guest guest]

Thanks clara

You shed some Light on it for me.. I am just trying to do something that may help me lose something,,,Ive been doing my exercise tapes again everyday and bike riding,so I hope it helps,,

Thanks for your help

Kathy H

Re: Question Please

Can someone tell me on like 1000 or 1200 calories How much carbs should you have? and how much sodium? and how much fat grams? ect???

Thanks for any help

Kathy H

[Guest guest]

I try to keep daily fats and carbs at about 30 to 35 grams -

wow Clara, that sounds low on your carb intake.....with this insulin pump I can have around 30gm for breakfast, 40 for lunch and 60 for dinner. may go around 5 more on each meal.

[Guest guest]

, I was wondering how many carbs you could have with your insulin pump - - -

The way I keep my carbs low is to eat mostly meat (I try to stick to the lower fat ones), vegetables, low fat dairy and very limited whole grain bread. I eat a lot of peanut butter which is fairly low carb, and doesn't have a lot of saturated fat (most of the fat it has is the good kind) - and I eat low carb yogurt for something sweet - or sugar free pudding made with 1% milk. There are lots of things you can eat that don't have a lot of carbs - - you just have to read labels!!

What you are doing is definitely working for you, so just keep it up - - - and I am so glad the insulin pump is working well for you. I am fortunate that I don't have diabetes, but I'm sure it calls for a whole different lifestyle of eating!!

(((HUGS))

Clara