How many calories should I be eating?

[karate_chick]

Hi everyone

I'm trying to clean up my eating and have just joine Leaness Lifestyle. They advise that I should eat (in a zigzag) around 1000 calories per day (40-40-20).

Since doing this for over a week i've found i'm tired and have no energy.

I'm working out for 1 hour/day (alternating weights & cardio), weigh 140lbs and want to lose bodyfat.

My DH is doing P90X and the nutrition guide that comes with it suggests that I should actually be eating around 1800 calories/day. An article in M&FH suggests that it should be even higher at 2100 for the same amount of activity.

What should I do!!!!!

TIA
Andrea

 

[kathryn]

I can see why you are tired and have no energy! 1000 calories a day is much too low, IMO, unless you are inactive and 100 pounds is your healthy goal weight. Since that is probably not the case, the P90X nutrition guide sounds closer to what you should aim for. I've read that, as a minimum, you should eat 10 calories per day times your goal weight, but never go below 1200 calories. If you are trying to build muscle, then you also have to increase your calories to help with that process. Eating too few calories is as bad as eating too many, as it can slow your metabolism and leave you with no energy.

Following a zig-zag diet program (that's the one where you eat more on one day, and less the next, etc>) with 1000 on the lowest calorie day might be doable, but not with 1000 as the average.

I personally don't count calories, as I eat primarily whole foods, and I believe that if you eat whole foods (whole grains, veggies, etc.) and avoid overindulging in those that are high in fat (avocados, nuts), your body knows when enough is enough.

 

[starlight6]

Hi Andrea,

Kathryn is right...follow her advice! 1000 calories is way too low for your lifestyle. I think a minimum would be 1500 (unless you're rotating).

Good luck!
Ruth

 

[smurfette]

I would recommend getting your numbers for your BMR and your body fat percentage. I'm finding that if I keep my calories between 1500 and 1200 a day, I lose at a steady rate. I'm working out six days a week.

I have good energy with those numbers and I make sure that I have clean snacks with me all day in a little cooler.

Look at your supplementation. Are you getting a multi-vitamin in? Are you getting enough good fatty acids?

Look at how much sleep you are getting, or not getting.

There are plenty of examples of good 1200 calorie diet plans on the web and in books.

Try experimenting with those and see how you feel.

Don't underestimate how much of an impact a change in your routine can make. When I start exercising, I'm exhausted for two weeks until my body catches on to the plan. Stress can make you VERY tired.

There are just a lot of factors to consider. It is worth it to look at all of it and pick and area to focus on.

Good luck in your quest! May the Force be with you!

Danna :O)

 

[starlight6]

Danna,

You bring up many valid points. I especially agree that sleep (or lack of) makes a huge difference.

Ruth

 

[Bobbi]

I agree with Kathryn and company. I never drop below 1200 because I get tired and cranky when I am hungry. You might try using a site like the one linked below to get an idea of how much to eat as a daily average and then juggle the numbers so the calories are staggered. Here's a link to a forum discussion on zigzagging: http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=4&topic_id=97516&mesg_id=97516&page=4
http://www.dietitian.com/ibw/ibw.html


Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"

Tell me, what is it you plan to do
with your one wild and precious life?

- Mary Oliver

 

[Randi77]

Hi Andrea,

I'm a member of LL too, I started a couple of months ago. That does seem low, however, how much weight are you trying to lose each week? As you already know, your exercise minutes are taken into account as well as your present weight and bodyfat %. The more weight you aim to lose each week, the lower your calories will be according to the calculator.

From my own personal experience, the recommendations from LL for me have worked. I use the Lean Account and my goal is a 1.5 lb. loss each week - I usually lose between .5 and .75 lbs., and I exercise between 420-500 minutes each week.

I don't find that my energy is lagging though and the built in splurge day keeps me from craving too much junk. You could always PM Coach Dave to see what he recommends too - I did when I was trying to figure it all out and he was very helpful.

Overall, I really like the program and I'm losing bf consistently for the first time in a looong time. Slowly, but it's coming off !

ttyl,

Randi