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Posted by NYCGirl2008
Posted by jteach711
My personal trainer told me to get a book that has a list of a ton of foods with their caloric value.
I am supposed to be staying under 1200 calories a day and I really need this book.
She said it is small, like it fits in your pocketbook.
Does anyone know what book this is, the name of it, or where they sell it.
Thanks guys and btw eating under 1200 calories sux
I am just trying to help but am wondering who told you to eat less than 1200 calories? I hate to be the bearer of bad news but that is not so good for you. It will ultimately slow your metabolism and depending how much less than 1200 cals you are eating it could do damage to you long-term. I suggest you eat 1200 calories as a minimum and keep your calorie deficit to 500-1000 a day which means you will lose 1-2 lbs per week (each lb is 3500 calories).
Here is some info why from the dieting website Calorie Count Plus where I lost 30 lbs last year (this is from their nutritionist):
Why must I eat at least 1,200 calories a day when I want to eat less?
In order to get the daily food servings you need for a balanced diet, it takes about 1200 calories a day. With careful planning, you could have a balanced diet on 1000 calories, but the restrictiveness of a very low calorie level can lead to binging and weight cycling, which will take you further from your weight loss goal. What's more, very low calorie diets can cause excessive muscle breakdown and metabolic adaptations, which can drive down your calorie requirements. In the end, you'll need fewer calories to maintain a higher weight.
BREAKDOWN OF WHY 1200 CALORIES A DAY IS MINIMUM
Your body needs at least 1200 calories per day to survive. Here is a very rough scientific break down provided by a dietician for a 5' 2', 19 year old female weighing approximately 100 pounds, sitting around all day and doing nothing:
-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)
Posted by NYCGirl2008
If you are 5 feet tall, as one of the posters was above, or maybe even 5'1' as myself, 1200 cals or maybe even a wee bit under is fine.
If you like, you can calculate your BMR as a good place of the general ball park of your minimum.
www.caloriesperhour.com
Unless you are very overweight this formula generally works really well for healthy and sustainable weight loss (sustainable being the key!!)
I am not saying your BMR HAS to be your minimum (1200 should be the ultimate minimum, 1500 for guys, and 1800 for teens) but it gives you a good springboard from which to play with.
If you are 5'10' 180 lbs for example it is best to eat more than 1200.
You can get a fairly nutritious diet with a well-planned 1200 calories but if you eat significantly less than your BMR for long periods of time, with no breaking it up, you can enter what is known as 'starvation mode'. It definitely doesn't happen overnight so don't worry too much about it but after long bouts of low calorie dieting your metabolism will virtually slow down to expend the amount of calories you are intaking.
In other words, you are eating enough not to be totally anorexic but not eating enough to keep the metabolism UP. This can be one of the times our diets PLATEAU. The way to combat that is through exercise and keeping your diet varied. Or in this case, up your calories!! Seems to be contradictory to the whole idea of DIETING but seriously, I plateaued then upped my calories and continued to lose weight!!
The poster above who says she eats 3 slices of pizza every now and then is actually probably doing herself a favor. It gives a metabolic zap to your system - shakes things up if you will - and her weight loss or weight maintenance continues.
In non-officially terms this is called zig-zagging and works famously well.
I am 5'1' and was 130 lbs this time last year. I lost 30 lbs and am now 100 lbs (give or take) because I kept my average to 1450 calories a day. However, 4 days of the week I ate 1200 (never less nad in fact if it was less I always ate more even if I was full) and the other 3 days I ate about 1800-2200 (my maintenance calories). It ended up averaging to be 1450 per day.
Good luck in any case, sorry about the ramble and I am sure you will all look FABULOUSLY thin and gorgeous!!!![]()
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could it be the calorie king, it lists everything for 10000's of foods! HTH
Posted by jteach711
Posted by jessnstu08
your trainer told you to go under 1200 cals a day ? wow that doesn't seem like enough IMO
since the few trainers i have had ( and the diets i have been on ) say to never eat under 1200 cals a day
Well she said I should eat 1200 exactly in order to lose consistently
Posted by NYCGirl2008
If you are 5 feet tall, as one of the posters was above, or maybe even 5'1' as myself, 1200 cals or maybe even a wee bit under is fine.
If you like, you can calculate your BMR as a good place of the general ball park of your minimum.
www.caloriesperhour.com
Unless you are very overweight this formula generally works really well for healthy and sustainable weight loss (sustainable being the key!!)
I am not saying your BMR HAS to be your minimum (1200 should be the ultimate minimum, 1500 for guys, and 1800 for teens) but it gives you a good springboard from which to play with.
If you are 5'10' 180 lbs for example it is best to eat more than 1200.
You can get a fairly nutritious diet with a well-planned 1200 calories but if you eat significantly less than your BMR for long periods of time, with no breaking it up, you can enter what is known as 'starvation mode'. It definitely doesn't happen overnight so don't worry too much about it but after long bouts of low calorie dieting your metabolism will virtually slow down to expend the amount of calories you are intaking.
In other words, you are eating enough not to be totally anorexic but not eating enough to keep the metabolism UP. This can be one of the times our diets PLATEAU. The way to combat that is through exercise and keeping your diet varied. Or in this case, up your calories!! Seems to be contradictory to the whole idea of DIETING but seriously, I plateaued then upped my calories and continued to lose weight!!
The poster above who says she eats 3 slices of pizza every now and then is actually probably doing herself a favor. It gives a metabolic zap to your system - shakes things up if you will - and her weight loss or weight maintenance continues.
In non-officially terms this is called zig-zagging and works famously well.
I am 5'1' and was 130 lbs this time last year. I lost 30 lbs and am now 100 lbs (give or take) because I kept my average to 1450 calories a day. However, 4 days of the week I ate 1200 (never less nad in fact if it was less I always ate more even if I was full) and the other 3 days I ate about 1800-2200 (my maintenance calories). It ended up averaging to be 1450 per day.
Good luck in any case, sorry about the ramble and I am sure you will all look FABULOUSLY thin and gorgeous!!!![]()
![]()
Posted by Future Mulligan
yes FH says when we eat bad we are tricking our metabolism and kick starting it up again....all i know is that its been workingso i try to eat healthy as often as possible but i do allow myself to indulge (just not on an every day basis) - usually one night during the week and on the weekends i eat whatever i want - but the rest of the time i do try and maintain a consistent 1000-1200 cals a day.....ive been maintaining my weight and im pretty happy because i never really feel deprived because i still eat all my favorite foods just in a varied moderation
Posted by jessnstu08
Posted by jteach711
Posted by jessnstu08
your trainer told you to go under 1200 cals a day ? wow that doesn't seem like enough IMO
since the few trainers i have had ( and the diets i have been on ) say to never eat under 1200 cals a day
Well she said I should eat 1200 exactly in order to lose consistently
You will loose , but you will be hungry ! I tried doing that and I dropped weight fast , but it is VERY hard to stick to that . On gym days I had to eat more otherwise I got too dizzy
Be careful and listen to your body. You will loose fast , but can you really eat like that for long?
Posted by wifetobe
Im trying to lose weight. Im also 5 1'
Might be a little annoying but can you tell me on a typical 1200 cal day..what you ate???
tia
i dont know if any1 posted this but SPARKPEOPLE.com is the best site ever!!!!! you will loose weight if you use this site..its amazingggg
Posted by NYCGirl2008
Posted by Future Mulligan
yes FH says when we eat bad we are tricking our metabolism and kick starting it up again....all i know is that its been workingso i try to eat healthy as often as possible but i do allow myself to indulge (just not on an every day basis) - usually one night during the week and on the weekends i eat whatever i want - but the rest of the time i do try and maintain a consistent 1000-1200 cals a day.....ive been maintaining my weight and im pretty happy because i never really feel deprived because i still eat all my favorite foods just in a varied moderation
I am surprised you aren't still losing on such an overall low cal diet. Are you very short in height? I bet that you might even be in 'semi-starvation mode' and if you were to up your calories I think you might even lose more weight. However, your weekends and day off might also be enough to keep you in maintenance depending on how many cals you eat on those days ... congrats on the success that's really great!!!
