RDI Pie Percentage

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FullaBella

Joined: Oct 12
Posts: 1,081

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Posted: 24 Nov 2012, 16:19
What is ideal? I have added coconut oil and avocado to my daily meals and while they are both reported to have the 'good fat ' ( a phrase that still strikes me as an oxymoron) it's freaking me out to see that much yellow on my pie chart.
I'm not losing WEIGHT. I'm converting FAT to MUSCLE to be healthier.
Nimm

Joined: Dec 10
Posts: 669

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Posted: 24 Nov 2012, 16:34
"Ideal" will be very individualized. A certain amount of fat is necessary in the diet, and although there is no one figure that will ensure sufficiency for everyone, a conservative recommendation is about 0.4 grams of fat per pound of your weight, per day, as a minimum.

You may find that more fat than that in your diet (or possibly even less) improves your mood, exercise performance, hunger levels, and dietary adherence. As long as you're staying within your overall calorie goal and getting enough protein, you have a lot of discretion to juggle specific amounts of fat and carbohydrate.

kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 24 Nov 2012, 23:34
The Danish Health Association generally preach 50% carbs, 20% fat and 30% protein. I'm not sure whether the rest of the world agrees. Smile
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
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I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
FullaBella

Joined: Oct 12
Posts: 1,081

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Posted: 25 Nov 2012, 12:47
Yeah a google yielded so many conflicting opinions I need to add 'spinning in circles ' to my activity for the day. I think for a month I'll maintain status quo with my RDI including the 'good fat' but ignore the color chart. Thanks all.
I'm not losing WEIGHT. I'm converting FAT to MUSCLE to be healthier.
Stella1964

Joined: Sep 10
Posts: 56

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Posted: 25 Nov 2012, 13:48
Key is doing lots of research, stay open to unconventional methods, and try it out. Go from there.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 27 Nov 2012, 03:27
Actually, I managed to lose pretty much ALL my excess weight without even glancing at the pie chart. Fewer calories in than out equals fat loss. Smile Still, spinning in circles is bound to burn some calories.
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 27 Nov 2012, 06:55
I'm a little leery of the idea of adding things to the diet because they are "good". If you think you need to readjust the composition of your diet, go ahead. Adding lots of fat means you'll have to subtract something else, either protein, carbs, or both, depending on how much of them you were eating. Don't forget to do that.

But just adding often ends up with increased intake of calories. I read of a study where they found that people who are told to add something to their diet really do add it, they don't replace. Somebody who adds a bunch of superfoods (you know the kind of advice I mean: "eat plenty of this"...) and isn't controlling their intake at all can really pack on the pounds.

Add oatmeal, add whole grains, add polyunsaturated vegetable oil, add lots of stuff that's so hard to get you have to send away for it, eliminate all fat, meat, dairy... Then they are so unsatisfied after eating such an unnatural diet they end up binging even though they aren't even on a weight loss diet. Anyone remember the Snackwells syndrome? They are so unsatisfying you could eat the whole package and never feel sated. But they are fat-free, but it's okay!
Harts52

Joined: May 12
Posts: 1

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Posted: 02 Dec 2012, 10:41
Nimm...is that 0.4 per pound per day correct? I currently weigh 229# and my RDI is 1700. At 9 calories per gram, that would calculate to 48% of my total calories in fat.

I struggle in a different way - I'm not a big meat fan and most of my protein is legumes, so I'm constantly worrying that my pie chart is so carb heavy. They're the best carbs but ugh! I guess for my dilemma, it would help me out if I could see my carb slice divided into good/bad carbs. At the end of the day, though, I have to agree with kingkeld --- keep your eye on the RDI.
Diablo360x

Joined: Jul 11
Posts: 1,272

      quote  
Posted: 02 Dec 2012, 12:47
kingkeld wrote:
Actually, I managed to lose pretty much ALL my excess weight without even glancing at the pie chart. Fewer calories in than out equals fat loss. Smile Still, spinning in circles is bound to burn some calories.



What a coincidence, me too. We might be on to something here, lol.

I used to worry about percentages. Glad that is behind me.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
FullaBella

Joined: Oct 12
Posts: 1,081

      quote  
Posted: 02 Dec 2012, 14:47
I agree if you add something you have yo give up something - after all - that's what we are already doing - adding fruits and vegetables and removing junk food. I've been watching the chart but still experimenting with the coconut oil - will get doc opinion on the long chain sat fat tomo. I do wish the carbs were defined (simple vs complex) as I am trying to lower blood sugar without medication. Great info and input all. Thank you.
I'm not losing WEIGHT. I'm converting FAT to MUSCLE to be healthier.



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