Comments on: How Many Calories Per Day Do I Need? Metabolism Part 2

By: Lori

Lori — Wed, 14 Dec 2011 14:24:00 +0000

Hi Haley,

It’s good to know you’ve found more accurate information about basal metabolism and have increased your caloric intake to 1500 calories. Wise decision!

I wouldn’t worry too much. I don’t believe you have ruined your metabolism. Although I cannot say for sure my understanding is that a slowed metabolic rate tends to bounce back quickly when the conditions are right (enough calories). There may be exceptions to that but again, I think you will be fine. True hunger signals are good.

There’s actually no such thing as negative calorie foods no matter how much people might want to believe otherwise. However, having said that, choose “healthy” “so-called” negative foods such as certain veggies like celery and you can eat a lot without any problem. Low cal veggies can be a good source of water, dietary fiber, and other important nutrients, which help you to fill up and feel more satisfied on less (fewer calories). In that sense, I wouldn’t be too concerned about the calorie count for these foods.

Hope this helps,

Lori

By: Haley

Haley — Wed, 14 Dec 2011 02:08:08 +0000

Dear Lori, I am 5’8 and 130 pounds at the age of 23. I was 137 pounds in August and my goal is to reach 120-125 ideally by February (beach vacation) as I have always been lean until the summer when I believe alcohol had negative effects on my body (and possibly metabolism?) I started exercising and eating healthier but then began to research basal metabolic rate, etc. in early October and became under the impression that I needed to be eating 500 calories UNDER my basal metabolic rate (which is 1500… So I have been eating between 900-1200 calories a day depending if I exercised or not). Since this “realization” (which i now realize was false), I have lost no weight whatsoever. I only realized one week ago that this was completely incorrect and I should have been eating about 1500 calories a day (right?). Have I completely ruined my metabolism? Since the realization one week ago, I have been eating 1500 calories a day, which I have found accurately corresponds to me “eating when hungry” — does the fact that I am still readily hungry when 500 additional calories have been introduced mean there is still hope for my metabolism?
Also, I wanted to ask you– what are the benefits of negative calorie foods? Should those be considered in calorie counts?
Thanks,
Haley

By: Lori

Lori — Tue, 13 Dec 2011 14:37:58 +0000

Hi Karen,

Thanks for the vote of approval!

I’ve read what you shared about the 17 Day Diet Plan with great interest. If you are willing, I would like very much to hear why you feel the diet did not work for you. It would help me give you better suggestions.

Hunger when on a low calorie diet is probably the single most important reason why it fails. There are a couple of things you can do to avoid this problem. The first is making sure you are getting enough calories in the first place. That’s why I wrote this article. Secondly, what you eat matters a LOT! It’s important for you to get plenty of protein from foods such as lean meat, skinless poultry, fish, eggs, beans (legumes), and/or low fat dairy or dairy alternatives. A little nuts and seeds are also fine. In addition, you want to get plenty of fiber and healthy antioxidants from non-starchy vegetables, fruit, and whole grains. By doing this you give your body the nutrients it needs (enough protein for weight loss along with healthy fats and carbs) as well as plenty of dietary fiber, vitamins, and minerals to keep you feeling full and satisfied even when eating less.

Refined carbohydrates and added sugars in food keep you wanting more and more. It’s a never ending cycle.

But all of this won’t work if you don’t have enough calories to begin with. I don’t have your age so it’s hard to say for sure but I can say that you would be far better off with a 1400-1500 calorie diet at minimum. Spread your calories out over the day. Portion size matters. Small snacks are fine. And yes, cheat meals are o.k. as long as you are not the kind of person who lets it get out of hand. My recommendation is to eat what you want but eat slowly and mindfully. That way you will maximize your enjoyment and you can stop when you are just beginning to feel full.

Wishing you the best,

Lori

By: Karen

Karen — Tue, 13 Dec 2011 01:36:20 +0000

Hi Lori,
I just found your website and it is fantastic! I want to lose 25 pounds and go from 158 to 133 (I’m 5’5 1/2 inches tall) and I have a large frame. I have tried a number of diets and lost a few pounds but I’ve had a hard time dropping below 145. Recently I tried the 17 day diet and got down to 147, only to put back on the weight and an additional 8 pounds, bringing me to my current 158! So frustrating. I spoke with my doctor who suggested I try a 1200 calorie diet–I have tried it and found it nearly impossible to stick to–I feel hungry all the time. I want to start the new year with a plan in mind–do you think I should try 1200 calories, but maybe snack a bit more and have smaller meals? I want to have a plan I can stick with but still see results. Also, do you think “cheat meals” are okay? Some diets advocate having a free meal or two each week–what are your thoughts on this? Finally, with the exception of the occasional dessert, I have a very good diet–for me (with the exception of some of my weekend meals) I need to watch my portions more so than the types of food I’m eating. I feel like I’m finally starting to make sense of things where my diet is concerned, but I would really love any insight you could offer so I could get a running start going into 2012. Thanks so much!!

By: Carolyn

Carolyn — Mon, 12 Dec 2011 20:36:45 +0000

Thank you so much for the suggestions!