Nutrition question for the ladies

[Vai Fan]

I'm curious what formula you are using to determine your caloric needs. I've set up a program for my wife based on a Mens' Health article. She's 5' 10" @ 180 pounds.
Here's how I calculated hers.

Basic Calorie Needs:
(Bodyweight (lbs) * 10) 1800 cals

Metabolic Factor (Caloric Needs * Activity Level)
(1800 * 30%) 540 cals

So, her maintenance diet would be 2340 cals per day.

To determine her protein needs, I multiply her weight by 0.91
(180 * .91) 164 grams of protein

So, 655 calories of her 2340 per day will come from protein.

I then take the remaining 1685 calories, and divide them evenly between fat and carbs.

842 calories from carbs = 210 grams of carbohydrates per day
(842 / 4 = 210)
842 calories from fat = 94 grams of fat per day
(842 / 9 = 93.5)

So, first off, I apologize for the long, and probably too detailed post. Next, I'd like to say that along with weight training three times per week and doing step aerobics twice per week, she's lost 5 pounds over the last month. I know this isn't an impressive number, but the fact is, she's been trying to lose weight for the last year, sometimes eating less that 1200 calories per day. She was also doing aerobics three times weekly and lifting once, maybe twice per week. For whatever reason (might have been the one or two mixed drinks each night that she's now cut out) she was NOT able to drop weight before.

What I wish from you, is the guidelines you follow, both for weight loss and weight maintenance. I realize the +/- 500 cals per day for a one pound a week gain/loss, and might point out that she's recently modified this program with fewer calories. Also, we've both been slapped in the face with the realization that it really matters what food sources these macronutrients come from, so that isn't an issue any longer.

Thanks for taking the time to read this post, and I pray I haven't put any of you to sleep by doing having you do so.

 

[w8lifter]

I personally use the following forumla. I don't think the 10 x bw formula is very accurate, but that's just my opinion. I've found this formula to be pretty good. I'd work it out for you but I don't know her age.

For women:

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR


To estimate the total number of calories your body needs per day, multiply your BMR by the appropriate number below.

0.9 if you are inactive and have crash dieted frequently during the past two years.
1.2 if you are inactive
1.3 if you are moderately active (exercise 3 days per week or equivalent)
1.7 if you are very active
1.9 if you are extremely active.

 

[Vai Fan]

Thx, w8lifter, I'll run her age through the formula (she's 34, but don't tell her I told anybody) and see what I come up with.

I am curious, however, if you use a certain formula to determine you fat/carb/protein ratios, or if you just go toward the calorie number sensibly.

Thanks again

 

[MtnBikerChk]

I do whatever w8 tells me to do.

Seriously.

 

[craig777]

I am not a woman, but here is my 2 cents.

5 lbs in a month is about right, I feel. It takes time and patience.

1200 calories is too low. Figure out the number you need, or she needs, subtract 200-500, and divide by 6 then eat 6 meals throughout the day.

Continue with weights and step.

It will come off.

 

[I Are Baboon]

Originally posted by MtnBikerChk
I do whatever w8 tells me to do.

Seriously.

"Whatever"???



Hmmmm........

 

[maxthecat]

I don't count the calories, I do low carbs and just whole wheat carbs and I have cut out all sugars. I don't mix my carbs with my proteins or fats. I eat carbs by themself or with vegies of any kind.
I don't eat white rice or potatoes or white breads.
I have been doing this along with my routine of excersie and in the last three months have lost 25 pds. I know its my way of eating now that has caused me to lose the weight because I was doing cardio and weight lifting before and not losing the weight and that is my 2cents
maxthexat

 

[MtnBikerChk]

Originally posted by maxthecat
I don't count the calories, I do low carbs and just whole wheat carbs and I have cut out all sugars. I don't mix my carbs with my proteins or fats. I eat carbs by themself or with vegies of any kind.
I don't eat white rice or potatoes or white breads.

Sounds like the Suzanne Summers plan.

What's the rationale behind not eating carbs with other foods?

 

[w8lifter]

I'd like to know that as well. I don't see the point in that at all!

 

[maxthecat]

Sugars and starches are carbohydrates. Carbohydrates are one of the body's main sources of fuel and the other is fat.
When you eat carbs. they break down into glucose,which causes your blood sugar to raise. When the blood sugar is elevated, it is the job of the pancreas to secrete a hormone called insulin. Insulin balances the blood sugar by carring the glucose to the cells, where it will be burned off for engery. If we continue to eat to many carbs at one time, insulin levels get higher and higher and the cells need less and less energy. Then sugar is stored as fat and our energy-burning cells become resistant to the action of insulin. When the blood sugar is not accepted into cells to be burned as fuel it will be converted into fat. When your body needs energy, it will first look for carbohydrates to burn as fuel. But if there are fewer carbohydrate sources available, your body will break down your fat reserves. By cutting back on sugar and high starchy foods you force your body to use your fat reserves as energy. Proteins or fats the good fats, will not cause the pancreas to secrete insulin, insulin must be present to store fat in fat cells. But if you eat proteins or fats with carbohydrates then this causes an insulin raise, which will cause both to be stored as fat instead of energy. So that's why you can or should eat proteins and fats together, not carbs, but carbs with vegies of any kind. When you eat carbs always go for the whole wheat, or brown rice and look for those hidden sugar, whole wheats and brown rice has less starch and they have fiber in them to help keep us regular and that is a good thing.
and again that is my 2 cents
maxthecat

 

[w8lifter]

But if you eat proteins or fats with carbohydrates then this causes an insulin raise, which will cause both to be stored as fat instead of energy.

Ok, here's my take.....carbs eaten alone still increase your insulin levels, so I see no benefit of eating them alone. I can see separating carbs and fat...for the reasons you said previously. But why not take advantage of the insulin surge by eating protein w/ carbs. The carbs will get the protein to the muscles more efficiently because of the insulin release and will not be stored as fat. So a protein/carb meal and/or protein/fat meal...depending on the time of day.

 

[maxthecat]

combining foods

The trouble with combining foods, is that proteins and Fats and Carbohydrates digest at different rates. Proteins/fats require an acid environment to be digested, and carbohydrates require a base environment. When proteins and carbohydrates are eaten together, the enzymes cancel each other out,creating a halt in the digestion process and then what happens is that the food gets stored as fat.

Muscle mass is necessary for helping to decrease insulin levels. Muscle provides another area for insulin to stow away elevated blood sugar, so that it does not get converted to fat. If we deplete our lean muscle mass, insulin has fewer places to store sugar. This leads to insulin resistance, and that is why we pack on the extra pounds. Carbohydrates are mostly used by our bodies only as a fuel source, and since our bodies can create our own fuel source from fat reserves, or from protein and fats, carbohydrates are not considered an essential part . Fat and protein create virtually no rise in inslulin levels and provide our bodies with building materials needed for good health .
When my mother inlaw comes for dinner, dinner without carbs
she is a diabetic, she does not have to take a insulin shot, but when we have dinner with carbs she has to take a insulin shot.
What does that tell you... carbs raises your insulin level.
and again that is my 2 cents
maxthecat

 

[w8lifter]

Re: combining foods

Originally posted by maxthecat
The trouble with combining foods, is that proteins and Fats and Carbohydrates digest at different rates. Proteins/fats require an acid environment to be digested, and carbohydrates require a base environment. When proteins and carbohydrates are eaten together, the enzymes cancel each other out,creating a halt in the digestion process and then what happens is that the food gets stored as fat.

The addition of protein to a carb meal halts digestion?...how is that possible? Slows digestion, yes. Which brings me to my next question....since carbs are more quickly released from the stomach and you're not eating anything w/ them...are you not hungrier sooner than if you had eaten protein w/ the meal?

What does that tell you... carbs raises your insulin level.
and again that is my 2 cents
maxthecat

I'm not disputing the fact that carbs raise your insulin levels...I know this.

Insulin is an anabolic hormone and is easily manipulated by diet. For the interests of a bodybuilder trying to gain mass & lose bodyfat....why would you not combine protein w/ carbs during your most catabolic times of the day....immediately upon waking & post-workout...in order to facilitate protein uptake to the muscles; and at other times continue to consume protein/fat in order to control insulin levels & metabolize fat stores.