What are your daily targets?

Calories - Fats - Carbs - Proteins

 

What are your goal ranges for the day?

 

Weight loss, and Maintenance.

 

Thanx,

Rach

I am in Weight Loss phase, so here are mine:

Daily Targets

Calories:  600-800 (supposed to be 1000 but until I can get my exercise to 30 mins, keeping it lower)
Fiber:  20g
Protein: 60g
Carbs:  Minimal
Fats:  Less than 30% total calories

Daily Goals

Minimum 64 oz liquids
Work up to 30 mins exercise per day

 

Weight loss phase:

Months 1-3:

600 calories 

>50 grams of carbs

70-80 grams of protein 

 

Months 3-6

700-800 calories 

>50 grams of carbs

70-90 grams of protein 

 

Months 6-10

900-1000 calories 

>50 grams of carbs

80-90 grams of protein 

 

Months 10-goal weight 

1100 calories 

60-80 grams of carms

80-90 grams of protein 

 

Maintenence 

1200-1300 calories 

60-80 grams of carbs

60-80 grams of protein 

 

I never counted fat, as I try to eat more of a Paleo/Atkins type of diet. Notice I slowly increased calories the further along I was from surgery and the closer to goal in order to 'set' my metabolic rate so I wasn't trying to live on 800 calories in maintenence. It always seemed to speed things up weight loss wise, too, when I increased calories and protein. I also increased carbs a bit when I was at 75-80% of my goal weight. 

I try to still limit flours and starches in maintenence, but when I do, it's whole grains only. Nothing white. I usually match my carbs to protein, but it's mostly from fruits and veggies. 

 

Hope that helps! 

 

 

 

 

 

 

I am in maintenance-

Protein 80g  (in weight loss it was 110)

Carbs 100g or so spaced out, really try to avoid more than 30 at a meal (weight loss was a little higher, more like 150)

Fat- just as low as I can get it due to gallbladder surgery and not digesting it at all (weight loss didn't bother with this)

Calories- 1200 or os. If I have some days here and there higher it is fine, but the daily goal is this. 

I'm in maintenance and my goals are

calories - 1200 to 1500, at most.

carbs - under 50 g/day in maintenance - much loser in weight loss

protein - 80 to 100 grams per day

fat - I don't really count fat, but I do limit myself to an ounce of cheese or one tablespoon of salad dressing, mayo or butter once day, occasionally  twice a day.

Good luck with your program

Carol

 

I am in the losing phase so I shoot for:

45% protein

35% carbs

20% fat

I track my nutrition on another site.  I follow my dr. recommended plan which really doesn't specify the above except making meals at least 75% protein. Choose low-fat, low - calorie food.  My plate should include:  3 oz protein, 2 Tbsp starch, 1/2 c. non-starchy vegetable or fruit.

I've been keeping my cals around 1K or less and trying to keep my protein as high as possible, which was 50 to 80 (before finding the premier protein) and now getting 90+, which my trainer will LOVE.  My fats have stayed between 10 and 50, but my carbs range between 70 to 150 per day.  I am going to work to get them down.  It's been a many years since I have gone through the weight loss phase.  I appreciate each and every body's support!  Thank you.

Rachel, its great to see a long-time sleever! I don't mean to hijack this thread - but how has your journey been? have you had any long-term side effects and are you able to eat a more now than you did say one year-post op? 

 

No hijacking.  I had a very rocky road.  Briefly - both parents went through bad illnesses, I entered a bad marriage, got seriously drunk, lost a house moved to the east coast, got a divorce, got sober, moved back home and am back here.  Along the way I picked up 95lbs.  I got six of 'em off before 15OCT16.  I decided it was time for a hard reboot. 

 

HERE I AM!

 

Talked to my surgeon, tested, stomach is still tight.  So I am WORKIN' MY TOOL!!!

 

NEVER SURRENDER!!!!

Hi Rachel

I right there with you. I never got to goal and  I'm fighting back from a 70lb regain. 20 down and it slow but the tool still works!!