The lowest calorie range on SP is 1200-1550. The ranges (in grams) would be: Carbs: 135-252 Fat: 27-60 Protein: 60-136
Becky Your SP Registered Dietitian
Fitness Minutes: (10,227)
11/16/13 8:57 A
I have trouble with portion control so I like to count calories and also need to track carbs vs proteins - since I love bread and pasta. Since I am living off the fat of my land I need to keep the calories in check.
Fitness Minutes: (86,286)
11/16/13 7:22 A
The reason extreme calorie diets don't work in the long haul is because your body will start to think it is in a time of famine. You may lose weight quickly in the beginning but you will quickly stall out as your body tries to achieve homeostasis. It also makes it very difficult to transition to maintenance.
Our bodies have two hormones that are in charge of appetite, ghrelin and leptin. Although we are still in the infancy of understanding these hormones we do know they play a major role in why 90% of people gain more weight back than they lost after losing. Those who lose weight too quickly are even more likely to gain more weight back than they lost once they reach their goal weight. The quicker you take it off, the quicker you'll put it back on... as the saying goes.
When we need to lose weight so many of us just think of getting the weight off as quickly as possible and how to do that. We don't really think much ahead to once the weight is off. We think the hardest part is just going to be taking it off and once we reach our goal weight we've crossed the finish-line. This is by far the case, losing the weight is the easy part. It's maintaining a healthy weight that is extremely hard and why the failure rate is so high. This is largely due to the appetite hormones I mentioned earlier. Weight-loss in general severely disrupts these hormones and leaves them unbalanced... a fast weight loss appears to make matters 10x worse.
The other concern is that 1200 cals is the bare minimum requirement for a woman to reach her nutrient requirements (assuming she is choosing nutrient dense foods 100% of the time). If you have a lot of weight to lose a 1000-1200 cal diet is simply NOT sustainable, you will burn out quickly, it will increase appetite, depression, fatigue, etc. and you are not likely to stick with it very long.
I lost my last bit of weight at a rate that would be considered fast considering I was already in my healthy BMI. I had no issues maintaining a low calorie intake during weight loss but the moment I started trying to transition to maintenance and increasing my calories my body went, what? Food? FOOOOOOD!!!! and I started eating everything in sight and around the clock, even succumbing to sleep-eating. I started obsessing over food to where it consumed 95% of my thoughts. I had zero control over it and I would consider myself a very disciplined person. It's very real.
I hope I'm not coming across as preachy but I just don't want to see you head down a road that will not lead to you achieving your goals. I am speaking not only from things I've researched about weight loss but from personal experience as well. I've been a member of Spark for over a year now and have witnessed a multitude of members who set their goals too aggressively and then run into problems (stagnant/slow weight loss, compliance issues, etc.) or simply disappear from our boards.
Edited by: JENNILACEY at: 11/16/2013 (07:54)
Fitness Minutes: (57,011)
4,787 11/15/13 10:49 P
If you go to the nutrition tracking page ... near the bottom ... on the right side of the page ... you will find a "Change Nutrition Goals" button. Click on that and you will go to a page that lets you enter your desired calorie range manual. When you type in 1000 and 1200, it will automatically calculate the grams of each carbs, fats, and protien to get you in that range.
11/15/13 9:31 P
Your doctor should be telling you this information as you are losing weight more rapidly than most of us would consider healthful
Fitness Minutes: (12,395)
1,764 11/15/13 8:38 P
Since I'm still kinda new to Sparkpeople I didn't realize nutrition goals were reset automatically according to your fitness. I can understand people think 1000-1200 is too low, but the goals I set for myself are working very well for me. I have lost 15 lbs in 5 weeks. I am not low on energy or mood. But I do thank you all for your input. I do plan on raising the goals in a month or two. I am under a Dr. supervision for my weight loss.
Fitness Minutes: (86,286)
11/15/13 7:02 P
Spark will not give you that low of a calorie range. The minimum recommendation of calories for a woman is 1200 cals. Remember lower is not always better and eating too little can actually be detrimental to weight loss.
11/15/13 6:27 P
I can't tell you what the tracker would give you in grams, but the standard is 20% protein, 30% fat, 50% carbs. 1000-1200 is too low. Maybe consider 1200-1400 cal/ day and you can figure the grams when you multiple the percentages, divide by either 4 or 9 for fat to get grams. Then you can plug the grams into the tracker settings
Edited by: AGILEDOBE at: 11/15/2013 (18:29)
Fitness Minutes: (12,395)
1,764 11/15/13 6:09 P
Some how my nutrition goals got changed and now I can't find the info to reset my goals for fat gr, protein gr.and carbs gr . Can any one help me please!!!