BMR Topic


Hello!

I have experience with VLCD programs, so I have successfully lost weight on a program that is 800 kcal per day, but adequate protein and supplementation. Now I have gained back some, and am trying different approaches. I noticed that I have a notice on "my plan" that says "BMR 1500" in red, my intake goal is around 1300. I just wondered if anyone else had experience or advice with eating at your BMR? Have you still been able to lose weight? I have always had difficulty losing weight before the VLCD - now that I know more about nutrition I am trying to come up with a happy medium ...


Hi Kelsey2013, the BMR is listed so that folks know their estimated basal metabolism and can choose to use that level for a calories floor if they want to. Not everyone agrees that you have to hit your estimated BMR calories to prevent a depression in BMR. Estimated BMR is an estimate - yours might be lower or higher than the estimate.

True starvation causes a series of physiological changes that will result in depression of BMR and fewer calories burned from physical activity (due to less physical activity). But consuming a 1300 kcal diet is not a starvation diet, even if it is below your estimated BMR.

Having said all of that, the protein-sparing modified fast plans (like the one you were on), do work well for a lot of people but they are not meant to be permanent. The plans force limited choices and create a large calories deficit to insure efficient and significant weight loss but they also include weekly medical monitoring for safety. I used to work in a clinic that provided Optifast and we ran nutrition classes during the program.

And just to be clear, just because the program worked at 800-900 kcal doesn't mean you can't lose weight at a higher level. The trick is adding back foods so that you eat a nutritionally balanced diet while still creating enough of a calories deficit over time for gradual weight loss.

If 1300 kcal is lower than your estimated BMR but you can consume it and still feel like you have the energy to do your work and exercise, then I would stick with that goal. Since you can track protein - aim for at least 60 grams or more of protein daily. Many of us (without kidney disease) go up to 80-100 grams to help with appetite control while we lose weight too.

Best,
Kathy Isacks, MPS, RD, CDE


I actually probably eat 120 grams of protein daily. What are your recommendations regarding healthy fats? If I eat anywhere near the food pyramids recommendation for carbs I guarantee I'll gain weight, so I have to minimize carbs and deal with hunger with other things. Any thoughts on grams of fat per day?


Thank you for your reply by the way - valuable info for me!


Hi Kelsey2013, glad you find the info helpful! We are all different in terms of what works best for weight loss or weight maintenance. And keep in mind that MyNetDiary's default goal is just that - a default goal based upon about the midpoint of the DRI Acceptable Macronutrient Distribution Range (AMDR) for fat, carbs, and protein. A healthful diet is really a RANGE of intake so if your intake is higher or lower than the default goal, it is usually not a problem.

How high is too high for fat? Look at your reports and see if you are meeting the RDA for vitamins & minerals and fiber. If your diet is very high in one type of macronutrient, then it could be that your food choices are excluding too many valuable foods that offer those vits/mins, and fiber. It is just something to consider.

FYI: AMDRs
Fat 20—35% of total calories
Carbo­hydrate 45—65% of total calories
Protein 10—35% of total calories*
*Use higher end for low kcal diets - at least meet RDA for protein or 0.8 grams/kg body weight. Many use 60 grams protein as the minimum amount of protein during weight loss.

Best,
Kathy Isacks, MPS, RD, CDE


I know I got "asked to leave" weight watchers years back because I insisted that the daily cal amount they gave me were merely making me maintain my weight. I have always, since I was a teen(I'm 54 now), have had to have less calories than the RDA says. I'm new at this since I had lap band surgery in 2004, and lost around 90 lbs. I've gained back 25 lbs over the last 3-4 months and am trying, for the first time since surgery , to diet again. This app really really helps and I feel like I'm on the right track.


I promise you that if you don't have some medical issue that prevents weight loss, you can eat what the Diary sets up for you and you'll lose weight!

It works!

Watch those vitamins and minerals and see where you're off. Then search for articles on those or google for foods high in them. There are so many good articles on here, so take some time to read them when you can. :)


Recent weight gain despite lapband - Hi Ndnlady60, I used to work in a medical/surgical weight loss clinic. If you have gained back 25 lbs in the last 3-4 months despite having a lapband, I strongly recommend that you make another appointment with the doctor who does your lapband fills. You might need a lapband fill adjustment.

Also, with a lapband, your nutritional goals will be different than the default goals set up at MyNetDiary. You might find my blog post on the subject helpful: http://www.mynetdiary.com/can-you-use-calories-tracking-apps-if-you-have-had.html

Post me questions directly on "Ask a Registered Dietitian" if you would like more assistance.

Best,
Kathy Isacks, MPS, RDN, CDE

BMR