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How much fat should I eat?



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BERRY4
SparkPoints: (138,558)
Fitness Minutes: (86,292)
Posts: 6,895
4/12/13 4:50 P

I'm assuming that you realize the kind of fats you are taking in...ie. avocado, nuts, seeds (& the other items I would mention are most likely to be controversial, so I will leave those out).

www.webmd.com/diet/features/skinny-fat-goo
d-fats-bad-fats




ANDRIANA11
SparkPoints: (4,164)
Fitness Minutes: (5,731)
Posts: 203
4/11/13 10:57 A

Dear Dragonchilde

You are right I should expect my weight to go up and down. I am just have to get the hang of it and change my mindset. Even now when I am going to the gym it still feels strange that I am going not to loose weight anymore. I just go because it is the healthier me and I love it !



ANDRIANA11
SparkPoints: (4,164)
Fitness Minutes: (5,731)
Posts: 203
4/11/13 10:55 A

Dear Suzanne

Thank you for sharing this information. I never actually set myself a top limit but I really should. I
Maintenance is very much a new territory for me. Truth is I have more energy with the 1500 cals and kind of wish it would work without weight gain. Oh well we shall see

again emoticon emoticon emoticon emoticon emoticon



DRAGONCHILDE
SparkPoints: (56,724)
Fitness Minutes: (14,252)
Posts: 9,619
4/10/13 6:53 P

Don't forget that your weight is NOT going to be static. It's perfectly normal and healthy to fluctuate as much as 5-10 lbs over the course of a week, and I know I've "gained" as much as 9 lbs in a single 24 hour period... and lost it again the next day.

Don't bank on such a small fluctuation as being a sign you're eating too much. Eating 50 calories difference shouldn't make that large of a fat gain, so you're probably talking about fluid retention and natural body weight shifts. Generally speaking, anywhere within a 5 lb range is normal.

Edited by: DRAGONCHILDE at: 4/10/2013 (18:53)


SUSAN_FOSTER
Posts: 1,228
4/10/13 6:25 P

Andriana -

1. I would not make all decisions based on a single weigh-in. Gather more data points before you make a top limit decision.

2. 0.9 grams is such a little amount difference that I honestly wouldn't count it as a gain. Are you sure the scale is measuring grams?

3. Maintenance does not mean that every week you will see the same number on the scale. There will be a range of above and below your target weight that you should consider maintenance. If you go above your top limit for an extended period (several weigh-ins), cut calories; if you are below, add.

Edited by: SUSAN_FOSTER at: 4/10/2013 (18:28)


KSGAMMA
Posts: 2,320
4/10/13 1:08 P

Hi - Like you, Andriana11, I have had to experiment with my cal. intake. I started at 1500 a day and was gaining weight. I have lowered it at the suggestion of my nurse practitioner.

This is my first time on the message boards so bear with me as I get the hang of it. I belong to several Spark Groups and message there, though.

My goals match what my heart clinic nurse has indicated for sodium (less than 1500/day) and my nurse practitioner (don't have a GP) (1000-1200 cal/day). In about 8 weeks I've been up and down only 4 lbs. and I'm getting very frustrated. Some of the weight variance is due to fluid retention because of my heart condition and I try to control that with medications. The SparksPeople program has set my goals for what I should have for carbs, protein and for fat each day to compliment my calories and sodium goals and for being a diabetic.

My biggest concern has to be sodium and fluid retention just to stay alive. But, having said that, I really need to lose weight - my goal is to lose 55 lbs. I'll still be about 50 lbs. overweight but be at a much healthier weight. When I reach my sodium limit for the day, I am usually below or close to my calorie limit - it seems hard to go over with the sodium limit and I feel full after each meal. But, I seem to be under most days in my Fat and Protein and over in my Carbs. I have a lot of food allergies as well as Crohn's so while I need fresh fruits and veggies and low carbs for my heart and diabetes, those factors don't go with my Crohn's Disease when it's active (most of the time to some degree). With my Crohn's (we all seem to be different) there are a lot of foods I simply can't tolerate - any type of melon, squash and/or legume, many seeds, fat on meats, anything that isn't freshly opened (opened juices, milk, fruits, cheeses, condiments, etc. that might start to mold or ferment), deli meats, and/or anything too spicy hot, I am also supposed to restrict in my fluid intake to 1/.5-2 ltrs a day) 6 cups) and I use up 4 cups of water a day just taking my medications so that only leaves me 2 cups for milk on my cereal or if I want a glass of milk with a meal or a glass of water with a meal. I am thirsty all the time.

I am not very active due to my heart however I try to do Aquafit exercises for 70 mins at a time 4 times a week and on the off days, walk on my treadmill. I have to walk very slowly and I've only managed up to 25 mins so far. Making the bed, drying off after a shower, cllimbing stairs and just bending get me out of breath and dizzy.

If I haven't lost you yet with all that information, does anyone have suggestions for foods I can and should be eating to boost my intake of healthy fats and proteins, and how to cut back on the carbs? If so, then I can see what I can fit in around my previously mentioned lack of tolerance. Even though I'm within or under my calorie limit, perhaps too many carbs is holding back weight loss.



ANDRIANA11
SparkPoints: (4,164)
Fitness Minutes: (5,731)
Posts: 203
4/10/13 10:44 A

My weigh in was yesterday and I gained 0.9 grams.
Which I don't really mind but this means my cals intake should not go over 1500 I think.
I will try to keep it at 1500 cal for a week then weigh in again and see.
You are all so right. I just have to experiment a little and see where it takes me.

I will keep you updated : )



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
4/8/13 11:18 A

I've found in order to maintain, I have to eat at an average of the very top, or even a bit over, of the given maintenance range. They gave me 1450-1800 too. On weekdays I eat 1600-1700 and then eat a bit more on weekends and it seems to be working to maintain. When I ate less, I still slowly lost. You have to play around with it to find what works for you.

As for fat grams, I'm usually somewhere in the 60s...my given range is 32-70. I prefer to eat a higher fat/protein diet and keep the carbs on the very low end of the range, since I feel the most full and satisfied this way, but everyone is different.

Edited by: YOJULEZ at: 4/8/2013 (11:20)


CMCOLE
Posts: 2,667
4/8/13 6:32 A

That's great advice, Coach Jen.

I didn't know about setting the goal for the current weight to have it recalculate.
So much to learn.

Like you say - every body is different and our metabolism also.



SPARK_COACH_JEN
Posts: 55,777
4/8/13 6:29 A

Everyone is different, so you might find you need to eat at the top end of your range to maintain your weight. So I'd just experiment until you find the right calorie level for you.

Hope that helps,

Coach Jen



ANDRIANA11
SparkPoints: (4,164)
Fitness Minutes: (5,731)
Posts: 203
4/8/13 3:24 A

Dear Jen thank you for this

My calories are set to 1450 -1800 for maintenance. Yet I have been eating 1450 or more to 1500 the past two weeks and I am still loosing weight. I am a little confused. Plus people talk about the whole TDEE calculation thing. Oh well it says I should eat up to 30 grams. Which is what I have been and will keep doing I guess.

thanks for your response



SPARK_COACH_JEN
Posts: 55,777
4/5/13 10:08 A

Hello

If you set your goal weight and current weight to the same number, the program will give you recommended calorie and nutrient ranges based on how much exercise you're doing. So don't worry about having to do the math- the program does it for you.

Hope that helps,

Coach Jen



ANDRIANA11
SparkPoints: (4,164)
Fitness Minutes: (5,731)
Posts: 203
4/5/13 6:51 A

Hello all

So I am trying to maintain my weight at the moment. Hurray !
I could not have done it without Spark PEOPLES
I have hit the 1480 cals on rest days yet I am still loosing weight. There was a time when I was down 980 cals (that is over now, phewww)

Not that I am complaining about the loss, it is just that I need to watch out because I have a low Body Fat Percentage. We cannot be all muscles right.

Anyway does anyone know how much fat, carbs and protein and cals I should consume?
Rest days, now I have : 1450 cals - planning to hit 1500 cals this week.

Fat: 32 grams
Carbs: 198 grams
Protein : 90 grams

It seems it is not enough for my weight to stay stable.

I am Female, 152 cm, 48 kg , 25 years old.

p.s: I do not like numbers but sometimes they seem necessary.
Any word of advice will help. Many thanks in advance.
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