I have a question for the dietitian...

I'm supposed to be eating 1800 calories/day and 19g fat/day which I have been managing to do. But should I be trying to minimize other things (i.e. carbs, sugar) or as long as you are within the calorie & fat range should I be okay? I am a picky eater so it's hard for me to follow what alli recommended for the meal plan so I have just been making sure I have been eating within the given ranges but I want to make sure that I'm not overdoing it on other things just because I still stay within the ranges.

Thanks! 

Hi Motivatedsister,

In the beginning, the most important thing is to learn to get your calorie and fat intake under control. You need an adequate amount of protein for your health and to curb your hunger. You will eventually want to try to limit your intake of sugar and focus on whole wheat sources of grains. As long as you are comfortable right now then don't make any changes.

Does this make sense?

Betty Kovacs, MS, RD

I was reading your message and I am a bit confused. I am on a 1800 cal intake and I can not seem to eat that may calories. I don't understand why I have to eat that many calories. 2nd, I have been eating 2 fruits, 4 green vegtables, 2 starches, 2 protiens and 1 fat (good fat) daily and can not seem to get to 1800 calories. Is there a way to increase my calorie intake without eating alot more food. I am eating about 1200-1500 cal day. Do I need to decrease them to loose weight? How much is a safe amount to decrease? I walk about 30 minutes/ 3 times a day,  plus do Yoga 2 times a week.

Thanks

Rebecca

Hi Rebecca,

I realize that this can be confusing so I will try to clear things up as much as possible. I wrote the two posts on the beginning of this board to explain why everyone needs an adequate amount of calories and why everyone needs to consume their recommended amount of fat. The goal to lose 1 to 2 lbs per week is for your health. When you restrict your calories too much you are not helping your health or your weight. I recommend staying within 200 calories of the amount that is recommended for you. That would mean that your calorie goal is 1600 calories. You can read over the beginning of this thread for details on why fast weight loss is unhealthy.

Based on what you said, you are definitely too low in fat. Have you read the post below this one? It will give you all of the details about why you need an adequate amount of fat for your health and weight loss. By adding more healthy fat to your diet you will also be adding the calories that you need. Here are a few examples of healthy sources of fat.

Flaxseeds: 1 Tbsp has 37 calories and 3 grams of fat - you can sprinkle this on your salad, yogurt, cereal, oatmeal, and rice.

English Walnut halves: 14 halves (1 oz) has 185 calories and 18.5 grams of fat- you can have them on the side with your meal or add them to your food (salad, yogurt, cereals)

Almonds: 23 whole kernels (1 oz) have 164 calories and 14.4 grams of fat - you can have them on the side with your meal or add them to your food (salad, yogurt, cereals)

Avocado: ½ cup sliced has 117 calories and 10.7 grams of fat - you can use this in place of mayonnaise on sandwiches or add it to your salad. Here are more ideas http://www.avocado.org/.

Salmon: 3 oz has 175 calories and 10.5 grams of fat

Black Olives: 1 oz black olives has 66 calories and 5.7 grams of fat

Green Olives: 1 oz green olives has 41 calories and 4.4 grams of fat

Mackerel: 3 oz has 223 calories and 15.1 grams of fat

Let me know if you have any other questions,

Betty Kovacs, MS, RD

 Very good to know!!

Thanks!

Hi Betty,

A couple of days ago i took my alli capsule with my dinner but found that i had barely any appetite. So I picked at my food but did not come close to reaching my 19 grams of fat for that meal. Later that night I had my first case of T.E. 

What's going on?

thanks

 Hello Betty,

Im new to the sight. I have read a little so far on what is being mentioned.

Im wondering. For my self. Is that if I follow the Alli- suggested eating  of 1200-1400 cal/39 fat gram. If I includ the following work out of: 500 cal burning activities each day. will that help me to burn more fat and gain loss muscle as well as maintain the 2 pound weight loss goal.

I was wondering if I should do more interval activiies then arobic activities. I have ball/dvd and exercise bike and I want to start doing speed walking w/ exercising at least 3x week. Which is the best suggested method of burning fat and toning loss muscil area.

Thanks all for listening and any suggestions,

kimberly-Az

 Love this post thanks

 Hi Sissy,

A treatment effect is uncontrollable, oily discharge. If you saw some oil when you went to the bathroom that is not a treatment effect. If you did have a TE it would be from something that you consumed 24 to 72 hours prior to the effect. That would be why your low fat dinner had nothing to do with any oil being excreted.

Does this make sense?

Betty Kovacs, MS, RD

 I'm was placed on a low-fat, low-salt diet by my doctor after a hospitalization in February for chest pain.  It turned out to not be my heart, thankfully, but something to do with my stomach.  If have yet to follow up because I've been feeling so great.  My doctor also recommended I use Alli.

My question is my doctor told me that a low-fat diet is less than 30 grams of fat.  My own research indicates that I need to eat less than 2000 cal per day, and low-salt is less than 2000 mg.  I've been following this for a few days and just started my Alli pill today.   I just signed up today and the prescribed diet from Alli is different than what I've been following.  How will this affect me and my weight loss?

I'm in my first week of alli and I am having a really hard time reaching my calorie goals.  I'm not going over, but under.  My target is 1800 a day and though I'm trying hard to get the calories up, I can barely break 1000.  Is there any suggestions that might be able to help me reach my goals?  I feel like I'm eating all the time, am I not eating the right snacks?  Since I realized what was going on, I started going by the menus, but I'm still not reaching the goals.  Please help, I want to do this right.

Thanks,

Joy

 Hi Betty,

Your message was very helpful.  I know from sad experience that the faster you lose it the faster you will put the weight back on.  I used Zenical yerars ago before Alli was around and it helped then but I spaced out, lost focus and fell by the "weigh side".  I find Alli quite helpful and will try to up my calories after reading your advice.  I have tried in the past but unfortunately the things that will up my calories also contain fat grams and I don't want to go over my assigned quota.  I am allergic to many fruits but I'll think of something.  So far I like the way things are going.

Hi Kaja,

I am glad that you are going to give this a try. It's important to provide your body with the right amount of calories and nutrients. I think that you will see that this really does work.

Keep me posted,

Betty Kovacs, MS, RD

Hey guys.

I have been on Alli for two and a half weeks now and lost ten pounds the first week and two the next and then gained two back. I dont know whats going on and I am having a really hard time eating the right amount of calories and fat. I am not sure if this is a bad thing or if it will help me lost more weight but I have been very discouraged over the last week and a half. Anyways I am supposed to be eating 1600/54 a day and eat probably close to 1200/30. I dont know what to add to eat more fat because I am full and When I am hungry I eat!! I like to eat sugar free and have noticed it is usually fat free and I feel like i am eating tons and tons of calories with no fat to go along with them but I eat what I like. Lots of fruit for snacks and things like that. i love bread to but It's no high in fat either!! Any advice on foods I should add that will give me a good balance between the two.

SW: 175

CW: 165

GW: 130 or less

Hi Kels1014,

You lost too much weight the first week so it's okay to gain back a little. You probably lost a lot of fluid, which can be dangerous. You want to lose 1 to 2 lbs per week. No matter how much you stick with your plan you will have times when you don't lose. Your weight can vary up to 7 lbs in one day so you just need to wait until your next weigh in to see how your weight responds. It's really important to reach your recommended amount of calories AND fat. Try to cut back on some of the fat free and high sugar products and add some healthy sources of fat to your diet.

Flaxseeds: 1 Tbsp has 37 calories and 3 grams of fat - you can sprinkle this on your salad, yogurt, cereal, oatmeal, and rice.

English Walnut halves: 14 halves (1 oz) has 185 calories and 18.5 grams of fat- you can have them on the side with your meal or add them to your food (salad, yogurt, cereals)

Almonds: 23 whole kernels (1 oz) have 164 calories and 14.4 grams of fat - you can have them on the side with your meal or add them to your food (salad, yogurt, cereals)

Avocado: ½ cup sliced has 117 calories and 10.7 grams of fat - you can use this in place of mayonnaise on sandwiches or add it to your salad. Here are more ideas http://www.avocado.org/.

Salmon: 3 oz has 175 calories and 10.5 grams of fat

Black Olives: 1 oz black olives has 66 calories and 5.7 grams of fat

Green Olives: 1 oz green olives has 41 calories and 4.4 grams of fat

Mackerel: 3 oz has 223 calories and 15.1 grams of fat

Let me know if you have any other questions,

Betty Kovacs, MS, RD