Any dietitians on here? Need help please.

[Mac...]

I put myself on a "life style" change diet back in December and with diet alone I hit my 30 pound loss today. Although I've been happy with my results, I want to make sure I'm doing it right.
I want to make sure I'm taking in the right nutrients.

Current condition:
34
5' 10"
248 lbs
light activity

What are the daily values that I should be taking in each day to maintain my weight, and also to continue to loss weight in a healthy manor?

Thanks in advance.

[TimH]

I do not have formal nutritional training, but I can surely give you my .02 worth.

All dietitians are going to have to use one of the few formulas available for calculating the numbers you are looking for. You can do that very easily yourself, which I think empowers you more to help yourself further. Here's a good site that will give you your TDEE and RMR. These two numbers will basically give you your high intake amount and your absolute lowest. You can make your adjustments as often as you need to as you lose.

http://iifym.com/tdee-calculator/

The only other thing I would recommend is keeping your carbohydrate intake to around 20% or even less if you can live with that. I think this number puts the balance in your favore to lose body fat and maintain as much muscle as you can.

Congrats on the progress you made so far.

[Tx625]

tagged

[Mac...]

bump

[Pineywoods]

Good job on your current weight loss. I am most definitely not an expert on the matter but i have done countless hours of studying and reading on the subject for my own benefit and interest. The above links from TimH are a good starting place. Those calculations will get you close but everones body is different and your needs will change as your body and activity levels change. Your micronutrient ratios will depend on your body type, your metabolism and your specific goals. The hardest thing to do is to build muscle and lose fat concurrently. It most definitely can be done but is a much slower process than focusing on one and then the other. In my opinion nutrition is 75% of taking your body to the next level and exercise is 25%. Both work hand in hand for the best results. Regardless of a lot of fad diets, carbs are not necessarily your enemy. The right kinds of carbs are needed and should never be cut out completely. Fat should also not be cut out completely and shouldnt be under 20% of your diet because it will actually slow weight loss and could harm your testosterone levels if it gets too low. My personal micronutrient ratios as of right now are protein 35%, fat 25%, and carbs 40%...with my calorie intake of 2200-2400 calories per day and working out 4 days a week along with moderate activity that varies from week to week. Hopefully an actual expert will chime in....this is just my opinion from the reading and experimenting ive done and its worked well for me and is maintainable. Good luck!

[Wac M Trac M]

That is what my business revolves around. I could help you so much but you'd have to give me more info.
The best thing for you to do is read a book about body types to figure out which one are you. Then you will know if you are a protein guy or a carb guy. Your diet depends on your body type. If you don't want to read I could set you up with a few nutritionists here in Austin.
They will tell you your body type and your allergies which is real important with diet also. Those two are huge. They will completely change your life and make you a healthier person.
Pm me if you like

[dustoffer]

The one thing that I have learned about diets--get more active and do resistance (weight) training at the same time. That keeps you from losing as much muscle mass and lets you lose more fat. Then when you come off the diet, you still have your "engine" (muscle) to burn your calories. Loose too much muscle and a normal calorie intake for your weight will cause you to gain as there is less muscle to burn the calories.

[Low Fence]

13-15 calories per pound 40% 40% 20% is a good maintenance raitio for me
(protein, slow carbs, fats