Dr Peeke, I am a little puzzled about your advice to the poster.
You advise her to eat 50g protein, and 100 - 200g carbs.If she eats 50g protein and 150g carbs, that will give her calories of 200 600 = 800 calories.
She says she eats 1600 calories. That means the remaining calories (800) must come from fat. Isn't 50% of your nutrition intake far too high for fats, and isn't 88g of fat too much for a petite woman like her?View Thread
Best carb sources are vegetables, beans and legumes, nuts (high in calories though), fruit and low-fat or skim dairy. Also complex carbs (like brown rice, wholemeal bread, potatoes, corn, barley, lentils, quinoa, etc.) in small portions.View Thread
I don't think there is a set number for the amount of protein and carbs.
Experts seem to differ a lot about what percentage of each we should get, but it seems to me the (wide) range that is acceptable, is something like: carbs: 55 -65% of your daily intake protein: 20 - 35% of your daily intake. The remainder is of course made up by fat.
If you decide on a 60: 25 ratio carbs to protein, that will mean that 960cal out of your total of 1600 will come from carbs, in other words 240g.
Your protein calories will be 400 cal, which is 100g protein.
That leaves 240 fat calories (27g fat approximately).
You could experiment with something like this as a start, and then change the ratios (more protein and fat, less carbs for example), to see where you feel best and most energetic.View Thread
Exercise does indeed not burn all that many calories - not as many as most people think.
And the machines in the gym are not very accurate with calories burned either.
If you exercise at quite a high level of intensity for an hour, you burn a reasonable number. But your body adjusts - you are right. I jog a lot, but my body has become very clever about conserving energy when I jog.
And as we get older, we can maybe not exercise at quite such a high level of intensity (joints are a bit stiffer, injuries happen and take longer to heal, etc .).View Thread
There is probably some truth in that theory, Judy.
But maybe, just maybe, the body, over time "resets" itself, and if you ever so gradually increase your intake (like a few calories more a day until you can take in 50 or 80cal a day more over a year), in a few years you can be back to eating and maintaining at a "normal" level - your body has then become trained or conditioned to that.
Just a theory...
And I agree with Bruno about the exercise. If you eat 100 cal more daily, but ensure you exercise that little extra to burn the 100, you can eat more but still maintain of course. It may mean exercising more than others, but then at least you can eat as much as others at your weight and age!View Thread
I think it depends on a number of factors, e.g what type of exercise (cardio or strength training), duration and intensity of exercise, when you exercise (how close to meal times) etc.
You nutrition needs will obviously differ if you run at a leisurely pace for 20 min. as opposed to a long run of 60 min at an intense pace. Similarly, weight lifting doesn't require quite as many carbs as running, for example.
If you do moderate execise, a small snack like a banana and 1/2 slice of wholemeal bread, or even a piece of fruit and 1/2 cup of yogurt before exercise should do the trick. Afterwards something like a meal of chicken, brown rice and veg (if you exercise close to dinner time) or yogurt and an boiled egg and a small piece of fruit, or a protein shake (if you exercise in the morning).
I usually eat egg-whites and either yogurt or fruit before exercise (in the morning), and afterwards 1/2 protein shake and a piece of fruit. If I had a long run, I also add some V8 veg juice afterwards - good for replacing potassium and other lost minerals like sodium.View Thread
Not all posts always get answered. The experts only reply to some, and the members also only join in if they feel they can contribute meaningfully. It is a good idea to ask your question again if it happens, just to remind the others to discuss, in case it has slipped their attention.
Adults need about 2.4mcg (micrograms) of vit. B12 daily. If you eat meat, fish, dairy, fortified cereal and eggs daily, you should meet this amount quite easily. Fish is especially high in this vitamin.
And if you really wanted to get a huge dose of vit B12, you could eat clams, oysters, mussels and liver regularly, They contain up to tenfold as much as you need daily!View Thread
Maybe don't approach it from how many lbs you have to lose in a short period, but rather to lose it slowly but surely, without shocking or punishing your body. And to lose it while eating healthy.
If you eat 1200 cal and exercise moderately most days of the week, the weight will come off at the rate your body will determine. 1lb a week is also quite acceptable and healthy, and will get you to your goal eventually, maybe 3 months.View Thread