OK, LET'S TALK NUMBERS
I was wondering what ya'll were using for numbers on the ol' food counter.
I know that I am still within my "honeymoon", but I want to start building good habits.
My nut has said the protein should be around 70-80 and if doing any weights etc at high as 120 per day.
So what are you looking at for:
Carbs?
Fats?
Calories/day?
Any thoughts or suggestions?
Now just because my shoes are off, please give some ideas as quick as possible ....
From the Left side - Ventura, CA
KIM L.
LAP/RNY 11-22-06
Started at 348
Today at 272
Highest 2006 - 375
Kim,
During the first 6 to 9 months,
It’s actually hard "to screw this whole thing up…"
Just use that time to establish new habits that’ll make the following 20 years easy.
Often the advice is given (In "Overly" simple terms,)—
"Keep your protein intake high and your Carbs below 30gms a day
and that should keep you losing right along."
But, that’s Not based on Real info or specific Nutritional Needs.
Overall, and for the ‘long haul’
It’s more about getting "Balance" in your diet
Rather than just a _____number of calories.
Percentages and Ratios of Nutrients in your Dietary Intake-
---------------------------------------------------------------------
The Overall amounts will depend on YOUR Daily Calorie intake.
To get a quick, rough Calorie versus Exercise number
For someone your size?
Check out-
http://www.caloriecontrol.org/calcalsm.html
It is a blunt tool, but does give you
Some guidelines to check how you’re doing.
It’s not as involved as Fitday, but it is a quick guide that’s fairly accurate.
Once you’ve got what your calorie intake "should be," then it is more of a matter of percentages of those calories, rather than a simple "How much/many?" Yes?
The American Heart Association’s recommendation (from ’96) -
"Dietary Guidelines for the Healthy Adult" says your diet should be 30% fats
(with no more than 10% being saturated fat)
Then, depending on which nutritionist and what particular plan they have for the individual patient, the remaining 70% of the diet is divided into
30 to 40% Carbs
And (depending on the former number)
30 to 40% Proteins.
The focus should be on "Quality" nutrition.
Quality Protein – should include the 8 essential amino acids and 14 non-essential.
Quality Carbohydrates – would refer to Low Glycemic Carbs, such as found in vegetables with lower concentrations of Carbs and higher Fiber content.
My Nutritionist recommends (for me)-
80% of my carbs be Low Glycemic Foods
And 20% of them Higher. (but still avoiding sugar)
LowGF discourages the storage of fat.
Quality Fats – act much the same as Low Glycemic/Higher Fiber foods
In that they slow sugars from moving quickly into your blood stream.
The "good" fats are omega 3, omega 6, and medium chain fatty acids, MCFA.
Here is the breakdown on the quantity of each type of fat
That My Nutritionist recommends for me.
These percentages could be different for others and probably are-
Saturated fats 10% of overall fat intake.
Polyunsaturated fats 20% of overall fat intake.
Monounsaturated fats 70% of overall fat intake.
But, like all info you run across out here- Check out what YOUR Doc and Nutritionist
Recommend for YOU!
Hope this helps!
Best Wishes-
Dx
Kim, There are no magic numbers that work for everyone, but what everyone else has said is sound advice. My nutritionist said I should be eating and about 800 calories and get around 60 grams of protein per day for the first few months, but then she was giving all the women in our group the same recommendation as she gave me. My surgeon told me that he preformed WLS on one guy for every twenty women. That means that my nutritionist was geared to a woman’s nutritional needs, not a man’s; hence the low protein and calories. Her advice might be OK for a 5’ 4” woman, but not for most guys. I think both protein and calories should be a bit higher for us guys, especially after the first several weeks when you can start to eat a more balanced diet again. I typically eat about 1500 – 1800 calories per day and I shoot for a minimum of 100 grams of protein. I generally get more protein (125+ grams), but it depends on the menu for the day. Don’t be afraid of your daily fat or carb intake as long as they are from healthy sources like green veggies or high fiber grains for the carbs, and lean meats for the fat. It sounds like you are doing great. Keep up the good work.
May Your Lantern Burn Bright,
Paul
