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Medical Forum / General / Nutrition / January 2005Reduce food intake/fat loss/protein?
Hi, I am currently losing weight through eating less and exercise. Over the last two months weight loss has been on average 2.25lb week, with a rough estimate of 66% of the weight loss being fat (from Bf measurement) Food intake in minimal (one meal a day), which results in a not so balanced diet! i.e maybe 1 tin of tuna, 4 slices bread, and a bit of low fat spread. The diet is therefore definatly calorie deficient, maybe 1200-1500 calories a day. I have read that I should have been consuming at least 1g protein per lb a day? Should I be take a protein suppliment? Would this enhance weight/fat loss or reduce it? How many calories does protein contain? See http://sankey.ws/dietpills.html for some ideas on a balanced low-calorie diet. > Hi, > I am currently losing weight through eating less and exercise. > > Over the last two months weight loss has been on average 2.25lb week, with a > rough estimate of 66% of the weight loss being fat (from Bf measurement) > Food intake in minimal (one meal a day), which results in a not so balanced > diet! i.e maybe 1 tin of tuna, 4 slices bread, and a bit of low fat spread. > The diet is therefore definatly calorie deficient, maybe 1200-1500 calories > a day. I'd suggest you eat more often. Think mini meals... about 4-6 per day. This will help keep you from getting too hungry (and snacking on the wrong stuff easier), your blood sugar will be higher/more stable making your exercise sessions easier. More exercise will allow more calorie intake, and with more calorie intake (if you eat quality food) more nutrients. And the added exercise will help you keep the muscle and lose the fat. > I have read that I should have been consuming at least 1g protein per lb a > day? > Should I be take a protein suppliment? Would this enhance > weight/fat loss or reduce it? It's all about calories... how much you're taking in vs. how much much you're burning. What you need is some balance. Forget adding more protein. You need to be eating some fresh fruits and veggies. > How many calories does protein contain? 4 per gram, or the exact same as carbohydrates. FYI - alcohol has 7 and fat has 9 calories per gram. Patrick >> Hi, > [quoted text clipped - 20 lines] > nutrients. And the added exercise will help you keep the muscle and > lose the fat. This 4-6 meal suggestion *sounds* good, but in my experience it doesn't work. Have you tried it yourself? Subsisting with a deficit of 500 to 1000 calories means almost perpetual hunger. Eating a 200 to 300 calorie meal doesn't put much of a dent in it. It's distressing to be hungry ALL THE TIME. Easier to be hungry most of the time, eat a fairly large meal (or two) and feel satiated for a bit.  Signature- Laurel * * * http://www.livejournal.com/users/amberdine >Laurel Amberdine wrote: > >> Hi, > >> I am currently losing weight through eating less and exercise. > >> > >> Over the last two months weight loss has been on average 2.25lb week, > > with a > >> rough estimate of 66% of the weight loss being fat (from Bf > > measurement) > >> Food intake in minimal (one meal a day), which results in a not so > > balanced [quoted text clipped - 3 lines] > > calories > >> a day. > > I'd suggest you eat more often. Think mini meals... about 4-6 per day. > > This will help keep you from getting too hungry (and snacking on the [quoted text clipped - 3 lines] > > nutrients. And the added exercise will help you keep the muscle and > > lose the fat. > This 4-6 meal suggestion *sounds* good, but in my experience it doesn't > work. Have you tried it yourself? Yes, I always eat 4-5 times a day. Lately I've been trimming down for some upcoming runs and have lost between 5-10 pounds in the last couple months. While this doesn't sound like much, I wasn't aiming for anymore than this since I'm 5'9" and was about 175. As of today, I weighed-in at 166, my waist was down to a 30.5. Note: I'm a 41 year-old male. > Subsisting with a deficit of 500 to > 1000 calories means almost perpetual hunger. Eating a 200 to 300 calorie > meal doesn't put much of a dent in it. Calories isn't what fills you up. For the in-between meals/snacks try a banana, apple, orange, hard-boiled egg, baked potato, cup of non-fat yogurt w/raisens & wheat germ, or whole-wheat graham crackers. Eating mini meals will keep you from feeling lathargic. And more energy means you're going to be more apt to exercise/be active. > It's distressing to be hungry ALL THE TIME. Easier to be hungry most of > the time, eat a fairly large meal (or two) and feel satiated for a bit. The keys are eating _just enough_ [quality food] to kill the hunger pains, drink plenty of water throughout the day, and to always be active. Patrick I back Patrick and his mini-meals. Measure them out in containers once a day to keep the quantity from growing beyond what you want. Protein supplements are useless - you want 60 g a day and you won't get that from pills. Keep your diet balanced with essentially natural foods that you like and it will be easier to stick to it. Congratulations to you in losing weight. I would highly suggest obtaining protein from food as opposed to relying on protein supplements. You may want to consider introducing legumes/beans to your diet. Millet is also a high protein grain. It's all about "converting food to fuel" (this has been my saying for many years)to establishing weight maintainence. Another perception is this: when you look at the food on your plate ask yourself, "How much quality nutrition am I taking in?" Quality nutrition as you know supplies all the organs with the minerals and vitamins they need so that they can perform at optimal vibration. Otherwise your organs become sluggish due to lack of nutrients and an increase of toxicity from processing regular metabolic waste, environmental pollution, chemicals in the food and environment and heavy metal toxicity to name a few. When your organs are overburdened and become sluggish, as a whole you really do not have the energy and vitality to move thus, increasing your chances on packing on the pounds...as in feeling like a 'couch potato.' As someone already suggested increase your intake of fruits and vegetables. And, if you want to have dessert, have dessert. Just know this: 'Convert the food to fuel' via exercise so that you are not wearing it. I am a Holistic Health Practitioner. Best wishes in your success. |
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