Reduce food intake/fat loss/protein?

Pete said:

Hi,

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I am currently losing weight through eating less and exercise.

Over the last two months weight loss has been on average 2.25lb week,

with a

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rough estimate of 66% of the weight loss being fat (from Bf

measurement)

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Food intake in minimal (one meal a day), which results in a not so

balanced

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diet! i.e maybe 1 tin of tuna, 4 slices bread, and a bit of low fat

spread.

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The diet is therefore definatly calorie deficient, maybe 1200-1500

calories

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a day.

I'd suggest you eat more often. Think mini meals... about 4-6 per day.
This will help keep you from getting too hungry (and snacking on the
wrong stuff easier), your blood sugar will be higher/more stable making
your exercise sessions easier. More exercise will allow more calorie
intake, and with more calorie intake (if you eat quality food) more
nutrients. And the added exercise will help you keep the muscle and
lose the fat.

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I have read that I should have been consuming at least 1g protein per

lb a

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day?

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Should I be take a protein suppliment? Would this enhance
weight/fat loss or reduce it?

It's all about calories... how much you're taking in vs. how much much
you're burning. What you need is some balance. Forget adding more
protein. You need to be eating some fresh fruits and veggies.

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How many calories does protein contain?

4 per gram, or the exact same as carbohydrates. FYI - alcohol has 7
and fat has 9 calories per gram.

Patrick

Quoted message said:

Pete said:

Hi,

Quoted message said:

I am currently losing weight through eating less and exercise.

Over the last two months weight loss has been on average 2.25lb week,

with a

Quoted message said:

rough estimate of 66% of the weight loss being fat (from Bf

measurement)

Quoted message said:

Food intake in minimal (one meal a day), which results in a not so

balanced

Quoted message said:

diet! i.e maybe 1 tin of tuna, 4 slices bread, and a bit of low fat

spread.

Quoted message said:

The diet is therefore definatly calorie deficient, maybe 1200-1500

calories

Quoted message said:

a day.

I'd suggest you eat more often. Think mini meals... about 4-6 per day.
This will help keep you from getting too hungry (and snacking on the
wrong stuff easier), your blood sugar will be higher/more stable making
your exercise sessions easier. More exercise will allow more calorie
intake, and with more calorie intake (if you eat quality food) more
nutrients. And the added exercise will help you keep the muscle and
lose the fat.

This 4-6 meal suggestion *sounds* good, but in my experience it doesn't
work. Have you tried it yourself? Subsisting with a deficit of 500 to
1000 calories means almost perpetual hunger. Eating a 200 to 300 calorie
meal doesn't put much of a dent in it.

It's distressing to be hungry ALL THE TIME. Easier to be hungry most of
the time, eat a fairly large meal (or two) and feel satiated for a bit.

--
- Laurel * * * http://www.livejournal.com/users/amberdine

Congratulations to you in losing weight. I would highly suggest obtaining
protein from food as opposed to relying on protein supplements. You may
want to consider introducing legumes/beans to your diet. Millet is also a
high protein grain. It's all about "converting food to fuel" (this has
been my saying for many years)to establishing weight maintainence. Another
perception is this: when you look at the food on your plate ask yourself,
"How much quality nutrition am I taking in?" Quality nutrition as you know
supplies all the organs with the minerals and vitamins they need so that
they can perform at optimal vibration. Otherwise your organs become
sluggish due to lack of nutrients and an increase of toxicity from
processing regular metabolic waste, environmental pollution, chemicals in
the food and environment and heavy metal toxicity to name a few. When your
organs are overburdened and become sluggish, as a whole you really do not
have the energy and vitality to move thus, increasing your chances on
packing on the pounds...as in feeling like a 'couch potato.'

As someone already suggested increase your intake of fruits and vegetables.
And, if you want to have dessert, have dessert. Just know this: 'Convert
the food to fuel' via exercise so that you are not wearing it. I am a
Holistic Health Practitioner. Best wishes in your success.

--
Message posted via http://www.medkb.com

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Laurel Amberdine wrote:

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Pete said:

Hi,

Quoted message said:

Quoted message said:

Quoted message said:

I am currently losing weight through eating less and exercise.

Over the last two months weight loss has been on average 2.25lb

week,

Quoted message said:

Quoted message said:

with a

Quoted message said:

rough estimate of 66% of the weight loss being fat (from Bf

measurement)

Quoted message said:

Quoted message said:

Quoted message said:

Food intake in minimal (one meal a day), which results in a not so

balanced

Quoted message said:

diet! i.e maybe 1 tin of tuna, 4 slices bread, and a bit of low

fat

Quoted message said:

Quoted message said:

spread.

Quoted message said:

The diet is therefore definatly calorie deficient, maybe 1200-1500

calories

Quoted message said:

a day.

Quoted message said:

Quoted message said:

I'd suggest you eat more often. Think mini meals... about 4-6 per

day.

Quoted message said:

Quoted message said:

This will help keep you from getting too hungry (and snacking on

the

Quoted message said:

Quoted message said:

wrong stuff easier), your blood sugar will be higher/more stable

making

Quoted message said:

Quoted message said:

your exercise sessions easier. More exercise will allow more

calorie

Quoted message said:

Quoted message said:

intake, and with more calorie intake (if you eat quality food) more
nutrients. And the added exercise will help you keep the muscle

and

Quoted message said:

Quoted message said:

lose the fat.

Quoted message said:

This 4-6 meal suggestion *sounds* good, but in my experience it

doesn't

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work. Have you tried it yourself?

Yes, I always eat 4-5 times a day. Lately I've been trimming down for
some upcoming runs and have lost between 5-10 pounds in the last couple
months. While this doesn't sound like much, I wasn't aiming for
anymore than this since I'm 5'9" and was about 175. As of today, I
weighed-in at 166, my waist was down to a 30.5.
Note: I'm a 41 year-old male.

Quoted message said:

Subsisting with a deficit of 500 to
1000 calories means almost perpetual hunger. Eating a 200 to 300

calorie

Quoted message said:

meal doesn't put much of a dent in it.

Calories isn't what fills you up.

For the in-between meals/snacks try a banana, apple, orange,
hard-boiled egg, baked potato, cup of non-fat yogurt w/raisens & wheat
germ, or whole-wheat graham crackers.

Eating mini meals will keep you from feeling lathargic. And more
energy means you're going to be more apt to exercise/be active.

Quoted message said:

It's distressing to be hungry ALL THE TIME. Easier to be hungry most

of

Quoted message said:

the time, eat a fairly large meal (or two) and feel satiated for a

bit.

The keys are eating _just enough_ [quality food] to kill the hunger
pains, drink plenty of water throughout the day, and to always be
active.

Patrick