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Suggestions for A's - grams of fat and protein  This thread currently has 576 views. Print Print Thread
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Drea
Thursday, July 19, 2007, 10:16pm Report to Moderator Report to Moderator

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Hello all,

I've been trying to get a handle on my excess weight-gain from a year ago and am now looking at tracking the amount of fat and protein in my diet. I'm aiming for 80-100 grams of carbs each day. I've read over and over that A's do best on a low fat diet, but how many grams of fat is considered low fat? I googled it and found that typically a low-fat diet consists of 25-30% of total calories consumed. What about grams of protein?

I'm aiming to eat between 1800-2000 calories each day. If I eat 600 calories of fat = 67 grams of fat, 400 calories of carbs = 100 grams of carbs, then my protein intake would be 800-1000 calories = 200-250 grams of protein!

Does this sound high?


It is not my responsibility to convince anyone of anything.

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outdoordrea  -  Thursday, July 19, 2007, 10:17pm
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Lola
Thursday, July 19, 2007, 10:19pm Report to Moderator Report to Moderator

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BTD is very balancing, so following the serving sizes given, using the low range will be fine!


''Just follow the book, don't look for magic fixes to get you off the hook. Do the work.'' Dr.D.'98
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Drea
Thursday, July 19, 2007, 10:27pm Report to Moderator Report to Moderator

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Quoted from lola
BTD is very balancing, so following the serving sizes given, using the low range will be fine!


Unfortunately, following the BTD is not helping soley on its own merit. That's why I'm looking to fine-tune a bit. My ND suggested that I keep my carbs in the range of 80-100 grams a day.

Does 200-250 grams of protein sound high?


It is not my responsibility to convince anyone of anything.

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outdoordrea  -  Friday, July 20, 2007, 12:58am
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watch for high glycemic foods that are neutral or beneficial


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Captain_Janeway
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Quoted from outdoordrea


Unfortunately, following the BTD is not helping soley on its own merit. That's why I'm looking to fine-tune a bit. My ND suggested that I keep my carbs in the range of 80-100 grams a day.

Does 200-250 grams of protein sound high?


200 -250 grams of protein seems rather excessive to me, 60 to 67 grams of fat is not though. From 1800 to 2000 calories is about the normal calorie  intake of one who would maintain their weight. The amount of carbs suggested by your ND would fit with a 1000 calorie a day diet at 40%. A better way IMO is to determine about how much protein and fat you need per day to feel your best and adjust carbs up or down according to your weight loss or maintenance goals. I feel best when I consume around 68 grams fat and at least 80 grams protein on average which adds up to 932 calories, if I want to lose weight, I cut the amount of carb calories, but if I want to gain a little then I will add in a bit more. I typically average around 500 carb calories per day, which averages to a little over 1500 calories, but if I want to gain weight then I will generally eat around 1700 calories, which ends up being around 45-46% of total calories.



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Henriette Bsec
Friday, July 20, 2007, 6:18am Report to Moderator Report to Moderator

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I agree the protein sounds as a lot:

My goals for fat and protein for this "chubby" B type is:
aprox 70-80 grams fat- ( I don┤t do well on lower than 65 gram)- I can go higher on the fat if I stay below 2000 calories.
I need 2300 calories- but at the moment aim for 1700- 2000 since Iwant to loose weight.
Protein: áminimum 70- max 100 gram.
carbohydrates: 150-200 grams

If you want such a low carbohydrate number it will be diffficult to get enough calories / fill full unless you aim for more fat or protein.

When I did 100 gram carbohydrates:
I had 100 gram protein and 90 grams of fat....
= 1600 calories enough to keep me full due to the filling proetin /fat.
If I had had a diet of mainly calories from carbs I would have been starving- I have tried that

ND told me an easy way to count - but 1 size fits all diet was:
1 gram protein for your starting weight  and and 1 gram fat for ideal weight.

for me it would be 80 gram protein and 70 gram fat  !


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outdoordrea  -  Friday, July 20, 2007, 6:47am
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Drea
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Quoted from Henriette_Bsec
ND told me an easy way to count - but 1 size fits all diet was:
1 gram protein for your starting weight  and and 1 gram fat for ideal weight.


Henriette, do you mean to say 1 gram of protein per pound of starting weight? Or per kilo of starting weight?


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Drea
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Quoted from Martian_Sunset
From 1800 to 2000 calories is about the normal calorie  intake of one who would maintain their weight.


I'm 5'10", already have a fair amount of muscle, practice yoga 4 x week for 45-60 mins, and walk 3 x week at 45 mins (up and down hills at 8600 ft elevation). Ultimately, I want to lose 20 lbs.

Quoted from Martian_Sunset
The amount of carbs suggested by your ND would fit with a 1000 calorie a day diet at 40%. A better way IMO is to determine about how much protein and fat you need per day to feel your best and adjust carbs up or down according to your weight loss or maintenance goals.


How does one go about figuring this out? Is there a starting-point formula? I know for myself, I do better on a higher amount of protein than the average A secretor, and have never been concerned with my fat intake (even when I was leaner). I've been experimenting with taking grains completely out of my diet, but that doesn't seem to do much for me, energy-wise or weight-wise; and it's too hard when eating outside of my house.

Quoted from Martian_Sunset
I feel best when I consume around 68 grams fat and at least 80 grams protein on average which adds up to 932 calories, if I want to lose weight, I cut the amount of carb calories, but if I want to gain a little then I will add in a bit more. I typically average around 500 carb calories per day, which averages to a little over 1500 calories, but if I want to gain weight then I will generally eat around 1700 calories, which ends up being around 45-46% of total calories.


Thanks for the examples. It's a place to start.



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Captain_Janeway
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Quoted from outdoordrea


I'm 5'10", already have a fair amount of muscle, practice yoga 4 x week for 45-60 mins, and walk 3 x week at 45 mins (up and down hills at 8600 ft elevation). Ultimately, I want to lose 20 lbs.

Age, sex, height and build, and level of physical activity all factors in to determine number of calories needed for weight loss, weight gain or weight maintenance.

How does one go about figuring this out? Is there a starting-point formula? I know for myself, I do better on a higher amount of protein than the average A secretor, and have never been concerned with my fat intake (even when I was leaner). I've been experimenting with taking grains completely out of my diet, but that doesn't seem to do much for me, energy-wise or weight-wise; and it's too hard when eating outside of my house.

I do not have a magic formula, I just know much like Henriette, that I personally do best when protein is around 75 to 100 grams and fat from 60 to 70 grams.

Thanks for the examples. It's a place to start.

My calorie intake will look something like this if I'm trying to maintain my weight 1500 calories at 40% carbs,24% protein, 36% fat. Usually during the summer I tend to eat somewhat less protein now it's probably more like 75-80 grams. A weight gain diet would probably look something like this 1800 calories at 44% carbs,22% protein and 34% fat.




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Henriette Bsec
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Quoted from outdoordrea


Henriette, do you mean to say 1 gram of protein per pound of starting weight? Or per kilo of starting weight?


Sorry been out of town
- 1 gram of protein pr kg -
like if your current weight is 70 kg = 70 gram of protein is a nice minimum (goal)
but it is a 1 size fits all approach
- O ┤s might need more - and A┤s less.



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outdoordrea  -  Monday, July 23, 2007, 10:24am
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geminisue
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or half your body weight in pounds=grams of protein needed per day.
also:
An easy way to determine your own desirable body weight is to use the following formula:

   * Women: 100 pounds for the first 5 feet of height plus 5 pounds for each additional inch.
   * Men: 106 pounds of body weight for the first 5 feet of height plus 6 pounds for each additional inch.
   * For a small body frame, 10% should be subtracted. For a large frame, 10% should be added.

Body fat and body mass measurements are used to determine whether a person is under- or overweight. A registered dietitian or exercise physiologist can help you calculate your body fat. The recommended amount of body fat differs for men and women.

For women:

   * The recommended amount of body fat is 20 - 21%.
   * The average American woman has approximately 22 - 25% body fat.
   * A woman with more than 30% body fat is considered obese.

For men:

   * The recommended amount of body fat is 13 - 17%.
   * The average American man has approximately 17 - 19% body fat.
   * A man with 25% body fat or higher is considered obese.
CALORIES FOR WEIGHT MAINTENANCE

To maintain your weight, you can use the following formula:

   * 10 calories per pound of desirable body weight if you are sedentary or very obese
   * 13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55
   * 15 calories per pound of desirable body weight if you regularly do moderate activity
   * 18 calories per pound of desirable body weight if you regularly do strenuous activity

*Take your H in inches divided by your W in pounds =BMR

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Women:

   * Height under 5'2"
         o Small = wrist size less than 5.5"
         o Medium = wrist size 5.5" to 5.75"
         o Large = wrist size over 5.75"
   * Height 5'2" to 5' 5"
         o Small = wrist size less than 6"
         o Medium = wrist size 6" to 6.25"
         o Large = wrist size over 6.25"
   * Height over 5' 5"
         o Small = wrist size less than 6.25"
         o Medium = wrist size 6.25" to 6.5"
         o Large = wrist size over 6.5"

Men:

   * Height over 5' 5"
         o Small = wrist size 5.5" to 6.5"
         o Medium = wrist size 6.5" to 7.5"
         o Large = wrist size over 7.5"

Revision History (3 edits)
outdoordrea  -  Monday, July 23, 2007, 9:45am
outdoordrea  -  Monday, July 23, 2007, 9:31am
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Henriette Bsec
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Geminisue - good examples.
I don┤t know my bodyfat index yet
- but I do know my bmi
- I have always felt it was frustrating that at my ideal weight 70 kg- I would read BMI 25 and I did not look or feel overweight !
so I asked my "reasonable clever doctor" áand his approach was that BMI really was a rough guide- and agreed that 70 kg was really a good weight on this cavewoman/solid farmwoman body

Captain_Janeway
Quoted Text
40% carbs,24% protein, 36% fat. Usually during the summer I tend to eat somewhat less protein now it's probably more like 75-80 grams. A weight gain diet would probably look something like this 1800 calories at 44% carbs,22% protein and 34% fat.


Interesting numbers
my own feeling as a B sec- rh - is :
that a good reading for me is
20 % P, 30 %F 50%C in summer
and
20% P, 40%F and 40 % C in winter

I have looked at my really slim teen daughters numbers (O sec rh -)
and it reads 25% P, 40% F, 45% C somtimes her fat is a bit higher ! so I┤ll never go back to the official approach !

When I was the fattest- prior to BTD
I got aprox 1200 calories pr day and the readings was:
15 % P, 25 % F and 60 % C
never ever again !!  hungry all the time- bad skin bad health !


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Connect
Monday, July 23, 2007, 3:43pm Report to Moderator Report to Moderator

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Do you guys include the amount of green veggies you are eating when adding up your "carb" numbers? I know that BTD allows for unlimited consumption of green veggies. I'm wondering if one can overdo carbs by overeating veggies?


INFJ
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Henriette Bsec
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Quoted from connect14
Do you guys include the amount of green veggies you are eating when adding up your "carb" numbers?


yes the program I use do that:
Carbs: sugars,grains, fruit, veggies etc all things that contains carbohydrates
I find it difficult to eat too many green veggies- however in the winter I can overdo the more starchy ones as well as the grains.


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Drea
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Quoted from connect14
Do you guys include the amount of green veggies you are eating when adding up your "carb" numbers? I know that BTD allows for unlimited consumption of green veggies. I'm wondering if one can overdo carbs by overeating veggies?


I am including all carbs, when counting, including those that come from beneficial veggies. I have found out, since counting carbs, that kale has a lot of carbs; and I eat a lot of kale.

I really want to unpack these pounds, so for me, I needed to find a good compromise of BTD, and calories. And thanks to Captain_Janeway, Henriette, and Janet, I'm on the road to losing.


It is not my responsibility to convince anyone of anything.
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Henriette Bsec
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Quoted from outdoordrea


I am including all carbs, when counting, including those that come from beneficial veggies. I have found out, since counting carbs, that kale has a lot of carbs; and I eat a lot of kale.

I really want to unpack these pounds, so for me, I needed to find a good compromise of BTD, and calories. And thanks to Captain_Janeway, Henriette, and Janet, I'm on the road to losing.




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I count all carbs on cooked veggies, not raw,
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Quoted from geminisue
I count all carbs on cooked veggies, not raw,


Even if you eat the veggies raw?


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geminisue
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right, because the ones I eat have barely any calories, like lettuce, onions, mushrooms, celery, radishes, basil, I make a small salad sometimes,  Now the dressing I put on it I do count.  

Even like green beans in a can one pound less the liquid I think the whole can is what 20 calories and 5 carbs  

If I was eating a sweet potato I would count it cooked or raw, because it is dense on carbs
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So you are only counting carbs in starchier veggies? I wouldn't think that eating a lot of broccoli (or something of the like) would be significant enough to affect weight b/c of carbs.


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Drea
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Quoted from connect14
So you are only counting carbs in starchier veggies? I wouldn't think that eating a lot of broccoli (or something of the like) would be significant enough to affect weight b/c of carbs.


I agree here. Even the 15 grams of carbs in 2 cups of kale is way better for me than the 22 grams of carbs in one slice of sourdough rye bread; and more filling, too!


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Henriette Bsec
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Quoted from outdoordrea


I agree here. Even the 15 grams of carbs in 2 cups of kale is way better for me than the 22 grams of carbs in one slice of sourdough rye bread; and more filling, too!


true much more filling !

- I have started to fill weird when I do grain/bread without any fat  
while fruit or carrots with plenty of carbs has no bad effect.


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Even though A secretors tolerate grains better than most, the frequency guideline is still only 7-9 servings per week. That's just a little over one serving per day, which is really not much at all.


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I don't eat grain or flour or white potato, so my carbs come from the three green veggies for lunch and also for dinner, in 2 oz portions each, so that's about 30 carbs, so if I add 1/2 cup of lettuce, and a 1/4 of a small tomato, with 2 mushrooms, & a slice of red onion, I don't add the carbs of this only if I use a whole lemon juiced on it plus 1T grapeseed oil or olive oil, 2 fresh basil leaves, dash of cumin , tad of ginger,  so that would add up to 45 Carbs a day, until I get into fruit in the evening alone with 1 oz of walnuts/or pumpkin seeds and most nights I don't have these. Sometimes I will have 1 T of black strap molasses in the evening in a cup of hot water, like a tea.
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