Wednesday, January 23, 2008

Losing weight the right way......

In my ongoing battle against Kimkins, thought I would share with you some tips on losing weight the proper way. Losing weight with Kimkins is dangerous.

There are loads of ways to lose weight out there and they all work at first. Then you stall out. The reason for the stall can vary. Many times your body has just reached a set point and has to play catch up. On a VLCD like the Kimkins followers adhere to, your body just rebels. You aren't supplying it with the nutrition you need so it hangs on to every morsel you put in your mouth.

Another problem with the Kimkins way of eating is there is too much protein consumed. This is by those who say they eat unlimited amounts of protein. Yet they forget that excess protein consumption without the proper fat intake is not healthy for you.

I thought I would share some of the things I have found to be helpful in losing weight the right way. Many factors come into play here. There is no one size fits all formula. It has to individualized for that person. Your height, weight, age, activity level are just the basic factors. They will be the ones I use for this example. I'll even throw in an extra example to show you the difference.

You start off with your BMR (basal metabolic rate), the number of calories you'd burn if you stayed in bed all day. Then you factor in the daily caloric needs based on the activity level.

A way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-25% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low. Cutting calories by more than 50% below your daily caloric needs is considered starvation mode.

And no you can't survive on the fat you have on your body like Heidi says.

Now that we know how many calories we need to have each day. We then determine how to break those down into fat, protein, and carbohydrates. For these examples all will be 30gms of carbs will be the maximum number. Next is the protein requirements. If you are just starting on a low carb eating plan. Your protein needs for the first few weeks will be greater than after that time frame. Once we know all the above data, we can then figure out just how much fat we should be taking in.

50 year old woman, sedentary, 5' tall and weighs 170 lbs:

BMR--1442 cals
Daily Caloric Needs--1730 cals
Calories Needed to lose weight--1297 cals to 1470 cals
1730x15%=260, 1730-260=1470; 1730x25%=433, 1730-433=1297
Carbs--30 gms, 120 cals
Protein--for beginner-141 gms ,564 cals; old timer-81 gms, 324 cals
141x4=564; 81x4=324
Fat--for beginner-68 gms to 87 gms; old-timer-95 gms to 114 gms
120+564=684, 1470-684=786, 1297-684=613, 786/9=87, 613/9=68
120+324=444, 1470-444=1026, 1297-444=853, 1026/9=114, 853/9=95

30 year old woman, moderately active, 5'8" tall, 260 lbs

BMR--1965 cals
Daily Caloric Needs--3046 cals
Calories Needed to lose weight--2284 cals to 2859 cals
3046x15%=457, 3046-457=2859; 3046x25%=762, 3046-762=2284
Carbs--30 gms, 120 cals
Protein--for beginner-174 gms ,696 cals; old timer-114 gms, 456 cals
174x4=696; 114x4=456
Fat--for beginner-161 gms to 227 gms; old-timer-190 gms to 254 gms
120+696=816, 2859-816=2043, 2284-816=1478, 2043/9=227, 1478/9=161
120+456=576, 2859-576=2283, 2284-576=1078, 2283/9=254, 1078/9=190

For this person to go to the caloric level most women look at to lose weight,1200-1500 cals, would be deemed starvation mode. It is less than 50% below the daily caloric needs.


Huge difference in the two examples isn't there. How many of y'all out there fit into the last example. Yet aren't getting anywhere near the correct amount of calories. Especially when it comes to the fat gms.

The biggest obstacle, besides the old fat is bad for you dogma, is how to get the fat without adding too much protein too. Here are some good things to use, coconut oil, butter, heavy cream, sour cream, cream cheese, bacon, homemade stocks, nut butters, nut oils.

The point I'm trying to make is, the first thing people want to do is cut their calories way down and cut out the fat. You are setting yourself up for failure. Try it this way for awhile, re-figure as you lose pounds and see if it won't work for you.


OhYeahBabe said...

Thank you so much for showing these examples and pointing out the contrasts. I found it really helpful.

mariasol said...

That makes A LOT more sense than the Kimkins Starvation Diet with less than 500 cals for everyone, regardless of weight and activity level.

OhYeahBabe said...

I read your post again, and I want to point out that Kimkins doesn't tend to be too much protein. It may be too high a percentage of calories consumed, the with the calories so low and the encouragement to go lower and lower, the protein ends up being too low, too. Low fat, low calorie, low carb, low protein, low fiber, low everything.

Still a great post, though, I just wanted to give another perspective on just that one point.

Anonymous said...

OYB, the too-high protein level on Kimkins is only high as a proportion of total food intake. That can be seriously hard on stressed kidneys if not accompanied by fat and adequate V&M. Quibbling aside, it's obvious that eating more of right calories and less of improper calories will assist dieters w/o going to punishing extremes.

Kat said...

Great post. Thanks for this information, I'm sure it will be very helpful to many.