Ask a Dietitian Archived Topic


Hi Everyone, to avoid the problem of having to scroll through a year's worth of posts, I am starting this new thread for current questions. I copied the questions I received yesterday and today here, along with my replies. I hope this doesn't confuse anyone!
Best,
Kathy Isacks, MPS, RD, CDE ----- Keep reading....

From: Wonderundy Jan 9
Hi, I am starting back on my weight loss journey after gaining back the 8 pounds i lost over the winter. I am 5'1" and am currently at 148.1. My goal is to get back to 128 which is one pound above my pre-pregnancy weight. Actually, I would be happy to get back to a healthy weight again. My eating habit has been horrendous lately, and just wanted some advice on healthy substitution for things like rice, beans, pasta and bread (which I love and have grown up eating my entire life being latin).

Any advice is appreciated as I am totally disgusted at myself for allowing this to happen. I am also starting my exercise routine again of running/walking on the treadmill for 30 to 40 minutes 3-4 days a week.

My reply:
Hi Wonderundy, good for you for taking the reins again! I hope you feel good about your decision to do something now! Great that you are exercising - that has very important metabolic effects aside from burning calories.

High fiber/complex carbs can be very healthy, depending upon your choices and how much you eat.

Many of us tend to eat carb portions that are too large, and/or, we load up on carbs to fill up rather than balancing our plate with more non-starchy veggies and lean proteins. And sometimes we pick highly processed/low fiber carbs, especially added sugars - a big calories sink that doesn't really help us feel satisfied (and so we keep eating more...and racking up the calories).

I don't see a problem with rice/beans, but consider portion size and what else will be served with that meal.

Let me know if you need more tips on this. Also, we have a library of articles on the main website: http://www.mynetdiary.com/diet-and-weight-loss-resources.html
Best, Kathy
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From U5416022 6:34am
Ok so I started off on a low carb diet but found I was eating too much calories. If I decided to do low carb n low calories I would be eating nothing as I found that impossible. Now I'm on a low calorie diet but eating more carbs. I'm so confused as different people are telling me different things n I reading so many different diet plans. One will say LOW CARB is the best diet and the other LOW CALORIES. My main goal is to lose my stomach fat n get a toned belly, and to slim my waist line!!! Any ideas guys??? What seems to work!! And yes I do moderate exercise with both diet plans!!

My reply:
Hi U5416022, the benefit of tracking intake & exercise is that it works to help you control calories on ANY type of meal plan. There is not one correct way to eat to lose weight – some folks benefit from controlling carbs due to its affect on appetite and calories intake whereas others do better to focus on reducing added fats, whereas others do best when they focus on less dining out or fast food. If carb controlled eating doesn’t work for you, then try a different type of eating plan. With carbs, make an effort to choose high fiber/minimally processed foods over highly processed refined white flour food products if you can. Choose fresh fruit over juice or sweets. And limit beverage calories – ditch the caloric pop, sweet tea, and energy drinks.
You might find these articles helpful: http://www.mynetdiary.com/diet-and-weight-loss-resources.html
Best, Kathy
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From U5062616 7:28am
Hi I am Hania . I am 15 and 5ft. My weight is 51kg and I want to be 48kg . How much calories I should eat daily and how much I should burn? I was 55kg before than I lose 3kg in 3 months it's too long time but I want healthy diet. I drink 5 glass of water a day. I can't drink anymore ! And my mom say I become dark color skin and got dark circles but I don't think so ! Now I lose 1 kg in one week I just do 1 hour brisk walk at morning and 1 hour at night . I eat healthy. Is that all right and how much should I eat and burn ?

My reply:
Dear U5062616, given what you report as your age, ht, and current wt, you are ALREADY at a healthy weight and do NOT need to lose weight!

You need more calories than an adult - you are still growing and developing (it isn't just about growing taller). Even at a sedentary activity level, you need about 1829 calories just to maintain your current weight – and that is not accounting for all the walking you do! If you walk 2 hours at a brisk pace (maybe 3.0 MPH at your height), then you would need about 2200 calories to maintain your weight!

My recommendation is to go into your settings and choose "maintain" weight as your weekly wt goal, use sedentary as the overall activity level, and then log the minutes of walking exercise on the days that you do it. Then read your Analysis or Daily Analysis statement to find out your net calories for the day, accounting for everything.

FYI, even teens who truly need to lose weight should not be going below 1200 calories, given higher caloric needs during the teens. So, please fix your settings now.

Here is a good article to read so you understand caloric needs: http://www.mynetdiary.com/customizing-calorie-goals.html
Let me know if you need more help!
Best, Kathy


Best,
Kathy Isacks, MPS, RD, CDE
Consulting Dietitian with MyNetDiary


But I become fat too much fast if I gain 2kg then I will look like a panda and looking ugly in any types of clothes and when I become fat I look more shorter height! My sister height is 5ft same with me but she is thin with weight 40 and she looks too much taller but she is same height with me and she is only 13 years old I don't like everyone call me like dwarf and don't call her. She is same height with me. The problem is I am fat right? I wanna be 48kg ! And when I eat more calories then 500 then I feel bloated if that is 5 small meals a day it still make me bloated . And in three days I gain back all the weights. Thank you!


Hi U5062616, you will not gain weight if you eat more than 500 calories. With an intake that low, your body will not function properly and you will lose a lot of muscle along with body fat. I recommend that you STOP using any calories tracker at this point given what seems to be an obsession with calories and undereating calories to achieve being skinny.

I am recommending that Support discontinue your membership since I feel that your use at MyNetDiary could be increasing risk for harm or poor health.
Best,
Kathy Isacks, MPS, RD, CDE


Dietician - I am using an elliptical at home during the winter and it is equipped with a Polaris heart monitor. My question is are the calories the equipment with the HRM more accurate than the mynetdiary database? I want to make sure I am as accurate as possible. Thank you for your help.


I have been dieting off and on since I was a teenager and I always do really well at losing weight until I start to plateau. Then no matter what I do (short of working out for hours a day) I can't seem to continue my weight loss and I usually end up gaining again because I get discouraged. I am at the biggest I have ever been and I really want to get down to a healthy weight. What should I do when I start to plateau? I'm 24 at 5'1 and 230lbs. I usually stop losing at 170 but I haven't gotten past 215 in over a year due to unhealthy living. I am just starting my weight loss journey again.


Hi,
Just need clarification. Is it better to use active setting and set weight loss per week goal (2lbs)? Or put it on sedentary then eat and add back in my exercise calories.
I do spin or HIIT training 2-3 times a week burning around 500cals
Walk 2 times a week 45 mins burning around 300cals
And weight training x2 around 450cals
I currently weight 156 am 173cm tall


Hi when looking at my analysis at the end of the day I am consistently under my recommended daily fiber intake, especially breakfast. Can you please give me some suggestions as to how to add more fiber into my diet, particularly breakfast.


I know this is for Kathy, but I thought I'd share two of my personal favorites for breakfast...

(1) eggs scrambled with spinach -- although 8oz of raw baby spinach looks like a ton, but it cooks down to almost nothing and provides about 5g of fiber -- if you need to eat more, just add more vegs, like peppers, zucchini, mushrooms, etc. -- delish and super satisfying

(2) plain yogurt with about 4oz of fresh blackberries and 2oz of chopped walnuts (add a bit of non-calorie sweetener if it's not sweet enough for you) -- provides loads of really good quality protein, keeps you going for hours, and provides a whopping 10g of fiber

In general, the best way to get more fiber is to eat more non-starchy vegetables. Then, eat even more of them! Eat as many veg as you want until you're no longer hungry. Dark leafy greens are especially good for you. The side benefit of "stuffing" yourself with veg is you'll feel fuller when you eat, and far less likely to crave things you want to get out of the habit of eating, especially if you're eating lots of protein.

Good luck!


Hi jpg10cmro, I have found MyNetDiary's exercise databaes to be more accurate for me. The heart rate monitors I have used do pretty well during the activity, but then overestimate my calories burned during my cool down walk. So when I used a HR monitor, I had to stop as soon as I stopped running otherwise, my total calories burned would be overestimated. MND's Running app uses the exercise database (accounting for our weight) to calculate - and that works best for me. Also, I prefer to underestimate my exercise calories burned since I tend to "eat up" exercise calories. Underestimating calories burned from exercise helps me offset the unavoidable underestimation of calories intake.

But many other folks prefer to use HR monitors for estimating calories burned, especially if the value is higher and it allows a more reasonable calories intake.

So, I don't think there is one correct answer.

Best,
Kathy Isacks, MPS, RD, CDE


Hi U5399971, that plateau is a hard challenge. The best tactic is to ride it out and keep trying. Easier said than done. Maintain don't gain is a reasonable approach, especially if you have lost 5-7% of your starting body weight.

What can help you stay motivated while on that plateau? Reminding yourself of your current wt loss achievement, using other health parameters as supporting back up that you are doing well (blood pressure, waist, etc), and creating a support system with friends/colleagues/acquaintances that have similar goals. Walking clubs (seriously), bowling clubs, dancing, sharing with online groups - whatever it takes to suppport yourself to at least hold steady on a plateau vs. regain.

I wrote a much older article on weight plateaus - you might find it helpful: http://www.mynetdiary.com/weight-plateau.html

Let me know if need more ideas.

Best,
Kathy Isacks, MPS, RD, CDE

Ask a Dietitian Archived