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2003/03/06, 10:28 AM
i just went on the atkins diet yet again i did do this diet and lost 60 lbs a cpl years ago...i needless ta say gained it back after i had achieved my goal.i do have a hard time with the carbs becuz i am addicted to sugar im just afraid if i stop this diet and add carbs it will deter my weight loss any suggestions on a differenet approach to atkins ? i hear so many stories im not sure whats right and whats not.yes the diet does make ya sick u get stomach aches when u do eat carbs .i do know that ,but it does raise my energy level .i been searching on internet tryin to find different ways ..now when i looked at my nutritional guide on here it says 360 carbs a day .isnt that way too much?
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2003/03/06, 02:10 PM
i also lost a bunch on the atkins. now im following this nutrition program. its alot more carbs than im used to. i never meet all the target carbs. but after carefully watching the scale for 2 weeks, i can say that i haven't gained a pound. i haven't lost one either, but after 2 weeks i can see the fat coming off my belly! im very happy with the resluts so far. my hubby has also noticed too. its definately making a difference. i would say to give this nutrition program a try and carefully watch your scale. good luck
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2003/03/07, 06:07 PM
<< i looked at my nutritional guide on here it says 360 carbs a day .isnt that way too much? >>
Yes. The calorie reqs on this site are whacked. I generally use the Harris-Benedict formula for calorie calculations:
Men : 66 + (13.7 x weight in kilos) + (5 x height in centimeters) - (6.8 x age in years) = BMR
Women : 655 + (9.6 x weight in kilos) + (1.8 x height in centimeters) - (4.7 x age in years) = BMR
This gives your your Basal Metabloic Rate(BMR)
Now that you know your BMR, multiply your BMR by your activity multiplier from below:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job
Your BMR X Activity Level = Calories Needed.
You would then add(surplus) or subtract(deficit) from this number depending if you are trying to gain(bulk) or lose(cut). Generally I subtract or add about 500 calories. A simpler formula that you can take with you is 11-15-19 - that is bodyweightx11 to lose fat, x15 to maintain, x19 to bulk up. That doesn't account for body proportion and age, though, but is usually a steady guideline.
You'll also want to establish a macronutrient ratio. This is percentages of your calories that come from protein, carbs and fat. You might see folks on the site saying that they follow a 40-30-30 P-C-F ratio. That means they are getting 40% of their calories from protein (P), 30% from carbs (C) and 30% from fat (F). That is not a bad ratio for weight loss, and neither would lower carbs (preferable) such as 45-25-30 P-C-F. Don't take carbs too much lower than 75g per day for any prolonged period of time, though. FYI, there are 4 calories in one gram of protein or carbohydrate and 9 calories in a gram of fat. You can sign up at a site like www.fitday.com to track your calories and macro ratios.
I hope this helps!
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/03/08, 09:51 PM
Damn, mackfactor! Looks great, but waaaaay too complicated for me.... LOL!
If any one cares, and somehow I doubt anyone will, I have based my diet roughly on the following, and adjust it accordingly:
3g of carbs to 1 lb of bodyweight
2g of protein to 1 lb of bodyweight
.5g of fat to 1 lb of bodyweight
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Michael
"Trample the weak; hurdle the dead!"
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