Curious? wrote:
cbenson4 wrote:burning more calories than you take in is in fact the only way to lose weight, and it's better to not consume a lot of saturated fat. I thought this was common sense.
Running faster than the other guys is the only way to win a running race. I thought this was common sense.
Never confuse a statement that is true with a statement that is useful. I know you know better than that. I've read countless informative and useful things from you over the years. It would make me very sad if you too had fallen subject to the very bad and unscientific "calories are bad and saturated fat is bad" mantra that some ulteriorly-motivated individuals have managed to perpetuate onto the masses.
Calories and saturated fat are not "bad." You need saturated fat, but if it makes up more than 30% of your diet, it's more than what's necessary.
Caloric restriction method:
-try to lose ~1 pound per week (1 pound = ~500kcal)
-the OP's basal metabolic rate should be approx 1500kcal.
-calculate amount of calories burned each day based on how much exercise was done (for example - 800kcal)
-add those to your basal metabolic rate (in this example, total would be 2300kcal)
-7 days in a week -> 500kcal / 7 days = ~72kcal per day
-in this example... 2300kcal - 72kcal = 2228kcal per day for caloric restriction that attempts to lose 1 pound per week
-consistently consume ~2200kcal per day, made up of 60-70% carbs, 20-30% fat, 10% protein, to lose ~1 pound per week
Info regarding carbs:
-if exercising 1 hour per day, consume 5-7g/kg body weight/day of carbs
-if exercising 2 hours per day, 7-10g/kg/day of carbs
-if exercising 2+ hours per day, 10-13g/kg/day of carbs