Diet Q and A: More is more

Deanna Moncrief

QUESTION: I am 26 years old, 5'3'', 144 lbs. I'm currently eating between 1500 and 1600 calories. I'm typically at about 28% fat grams per day.

This is an increase - my dietician had me on 1250 calories and no more than 30 grams of fat per day (NOT 30%) so I feel as if I was starving myself.

**My question is how many calories should I be eating in a day? How much protein, carbohydrates, fat grams, fiber etc... I am currently training for a full marathon and use the get an edge training plan as well. Thank you for your help

While I know the healthiest way to lose weight is slowly but, I'm preparing for a special event in three months and would like maximum results, I would appreciate some advice/tips that could help.

-- Meg M.

ANSWER:

Depending on your training schedule, 1500-1600 calories/day may still be a bit low and cause you to fatigue more quickly. If you do experience this, you may consider a baseline of (Male 2000/Female 1800) calories to provide you more energy but which should still allow you to lose weight for your upcoming special event. At that level, you should consume about (Male 60g fat, 60g protein, 290g carbs, 20-35g fiber/ Female 55g fat, 55g protein, 265g carbs, 20-35g fiber) for optimal performance and health.

Your intake may increase to (Male 2500/Female 2300) calories or slightly higher as your training intensifies. Also, as your special event nears, remember to take into account not only weight lost but improvement in your body composition, i.e. toning/firming and inches lost.

Remember, very low calorie diets tend to down-shift one's metabolism. This means that even if you are very active, your efforts may be futile if your body is working harder to hold on to its reserves because it's not getting enough fuel on a day-to-day basis. It may be counterintuitive, but consuming more quality calories will likely result in faster weight loss. And make sure you're eating frequently -- every three hours or so -- and include carbs, protein, and fat in each meal.

As for fiber, it is recommended that adults consume 25-40 grams of fiber per day. This is vastly higher than most American adults consume which is more along the lines of 5-11 grams per day. The answer here is to eat more vegetables and fruits of all kinds, but to increase your fiber intake slowly. If you increase too quickly, you'll never make it out of the bathroom.

Good luck!

Deanna Moncrief, MS, CNS
www.wellsourceconsulting.com

Deanna Moncrief holds the highly regarded Certified Nutrition Specialist (CNS) designation from the American College of Nutrition and a Master's of Science degree in Nutrition. She earned her undergraduate degree in nutrition at the University of Hawaii. She resides in Hawaii with her family.