jclawst's Journal, 06 June 2018

Please let us know what she says :-) I feel the same when it comes to calories 

I will write a post - meeting is on the 11th so sometime soon after that  

You're almost definitely going to need protein shakes to make up the difference If you're worried about accuracy, just eat normally for a week or two and log everything. You'll see where you normally fall and if your weight stays the same, that's your number. Then increase by 500 to 1000 and go from there 

This app tells me to intake 2200 calories. I just do my own thing for myself I am trying to eat more healthy. Fresh foods not processed, canned or boxed. I plan to cook my own soups. You no boil, broil, grill or bake. Smaller potions lost of walking. Much less white that's potatoes, bread white rice as much as possible. More fat free dairy. Drink only black coffee, unsweet green tea, water with and occasional oj. How ever this is for me. Three meals don't get it for me either so I and my additional in my snacks. I want to majorly reduce my sugar foods and junk. You will get this I am am learning one day at a time. 

So met with the nutritionist this evening. Basically she gave me two general formulas but they should be varied based on your lifestyle and workout calorie burn (if that applies - in my case it does) The baseline amount is what you need to intake to maintain your current weight and that is about 25-40 calories per kilogram per day. Calculating that, she said that between a 400-600 calorie deficit generally results in a safe weight loss without serious adjustments to your metabolism. This should be adjusted based on the extra calories you burn when you account for your activity throughout the day. She also said that 1-1.2g of protein per kg per day is generally sufficient for maintenance but couldnchwnge based on the kind of training you are doing. It’s a bit vague but I guess since everyone’s different there’s a lot of room for differences. I have no known nutritional issues or issues that would cause me to need more or less of any particular nutrient. She said different medical conditions would also affect the particular foods one might want to have more or less of.