Hi 2nanu,

It's great to cut back on your intake of sweets, but that does not mean that you can't consume any carbohydrates. You can consume high fiber sources of carbohydrates like whole wheat grains, starchy vegetables, and fresh fruit. You need to consume an adequate amount of fiber each day and these are the foods that will provide it. You will also get vitamins, minerals, and phytochemicals from these foods. When you keep track of what you eat you will see what percent is coming from fat, protein, and carbohydates. Make sure that you are balancing all three of those. This may make it easier for you to reach your recommended amount of calories. I do agree with you that adding additional fat could cause problems so do not go above your recommendations. 

Does this all make sense?

Betty Kovacs, MS, RD

Hi Mfatherree,

I'm not sure where you read that, but you do not need to worry about it. Just stick with the recommended amount of calories that you were given on here. Your activity level is already taken into consideration when your calories were being set.

Betty Kovacs, MS, RD

 Hi Betty

I am having a hard time with the exercise portion of my program. I know there are other that I that have the same concern. Besides my excuse of "lack of time" I also had acl replacement about 5 months ago and I find it hard to do any cardio work to get the heart rate uo to lose the weight, blah, blah blah :). Should I cut back on my caloric and fat intake further?

I appreciate any help as I truly want this to work and it is the only lifestyle (I hate the word diet) change that has worked for me so far.

Thanks

Lisa

 Hi Betty,

This plan is new to me. I have been following my plan faithfully and it seems that I can't reach 1600 caloreis per day. I eat what my meal plan says, somethimes I have to substitute, but nothing drastic. I have only lost 2 tenths of a pound this past week ( this is my first week). I am limited to exercise right now do to a ACL Reconstruction on my knee. I am not sure what I am doing wrong.I have read you article and know that I need to keep the caloric intake to 1600. Sometimes I substitute with Fat Free items instread of the original item. What am I doing wrong?

Hi Jojorudy,

It's too soon to know if you are doing anything wrong. Your weight can vary up to 7 lbs in one day so you could have lost a lot more weight and it just didn't show up. I recommend that you stick with the 1600 calories and make sure that you reach your fat grams for every meal. That will definitely help you lose weight. Take a look at my post about reaching fat recommendations on the beginning of this board for more details about this.

Keep me posted,

Betty Kovacs, MS, RD

 I am sincerely full after eating about 75% of my breakfasts and lunches.  I understand what you are saying but I also don't understand how eating after being full is better.  How do I balance this?

Hi Kathroy1,

There is no need to push past the point of being full. The rate of weight loss is an important measure of how you are doing. You need to give your body the nutrients that it needs and make sure that you are not losing too quickly. As long as you are within a couple of hundred calories of your goal you should not be losing more than 3 lbs per week and that would be fine.

How does this sound?

Betty Kovacs, MS, RD

 Hi Everyone,
I need to bump this back to the top.

Betty Kovacs, MS, RD

 hey betty kovacs,

i am new to this program...and would like you, if you don't mind, to take a look at my calorie and fat intake...i went on the free diet website to calculate what should i eat if i want to lose 2 pounds a week and i workout 3 times a week, 30 minutes each.

here is what the website suggested...

i stayed with in the 1800 calories and i gain 5 pounds....this week i dropped the calorie intake to 1300 - 1500...but the weight has not budged. I am also going through "time of the month"....i feel so lost because i am scared to see the scale go up again...i want to do this the right way..but i think 1800 calories is too much for my body...

please help,

thanks,

Ready42010

Hi Ready42010,

All that you need to look at from that site is your maintenance calories. For you, your weight will stay the same if you consume 2390 calories per day (doing the activity that you included as well). To lose 1 lb per week you need to consume 1890 calories per day and to lose 2 lbs per week you need to consume 1390 calories per day. Your weight can vary up to 7 lbs in one day-especially right before and during your period. To have gained 5 lbs from eating you would needed to consume an additional 17,500 calories above your daily 2390 calories that week. Is that possible? If not, then continue with your plan for at least one more week before deciding if you need to cut. That means that you should make your goal 1600 to 1800 calories per day with a balance of protein, carbs, and fat. You need to reach your fat goals for each meal. Keep food records to make sure that you are reaching all of these goals and then let me know what happens in two weeks. Of course, you can also keep in touch as you go, but don't change your calories for those two weeks.

Does this make sense?

Betty Kovacs, MS, RD

 Yes  Betty Kovacs, Perfect sense. You want me to stay on the 1800 calorie recommended for 2 weeks and if no change to drop my calorie intake to 1600 caloires.

I will let you know what happens with-in the two week period.

Thanks for all your help,

Ready42010 

Hi, Betty!!!

My doctor and naturopath both told me to aim for 1200.. the naturopath even said 1100-1200...

I am 5'0" and am 170 and want to get down to about 115-120.  My exercise will be a combination of p90x and Wii Active routines as I had to get rid of my gym membership recently (laid off)..

Is this far too restrictive? Why would they both tell me this?

Hi Mac79,

I would need some more information to know if what they are recommending is to low. Go to http://www.freedieting.com/tools/calorie_calculator.htm and get your MAINTENANCE CALORIES ONLY. Do NOT use the fat loss calories on there. Once you know your maintenance level subtract 500 calories to get your daily total to lose 1 lb per week. You can subtract 1000 calories to lose 2 lbs per week, but that can be a bit restrictive.

Let me know what you come up with,

Betty Kovacs, MS, RD