Just starting!
Today..day one.
I used to be low fat vegan for 14+ years. Overweight and tired all the time.
Now I eat organic or grass fed, free range animals. Organic veggies.
I have been having trouble staying low carb..binging after a week or two (on sugar.) Have been confused...LCHF, LPHFLC, LCHPHF..etc...Very committed now to LCLPLF to start until ideal weight then increase fats.!
I am 5'4". 196lbs...was 148 for a few years dancing and weight lifting, size 6-8. That's what I am aiming for...but that took ENORMOUS amounts of exercise to maintain.
Tips???? Anyone???
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Support Staff 1 Posted by Ken on 19 Mar, 2017 07:08 PM
Dylana
You are short changing yourself ... making it harder than necessary..
I strongly suggest: LC-MP-HF
Calculating Protein Amount
On average, you want to have approximately one gram of protein for every kilogram of lean body mass (that is, the weight of your body minus the fat - we all have some fat).
The easiest way to calculate your daily protein requirement is to take your ideal weight in kilograms (that is, what you would like to weigh if you could weigh anything) and have roughly one gram of protein per kilogram, minus 10%.
For example, if you were a woman who is 5.4 ft (165 centimeters) tall, your ‘ideal’ weight would likely be in the neighborhood of 110 lbs (50 kilograms).
Thus, your protein intake per day should be somewhere around the 50g - 10% = 45 grams of protein, split approximately evenly between meals.
If you have an especially active lifestyle, you can add 5-10 grams or so. An egg is roughly 6-8g of protein and a piece of meat the size of a deck of cards is around 15.
Remember this is 15 grams of protein; the meat will weigh much more as it also has water and fat, so we are not talking about the 'weight' of the meat, but the protein grams.
This doesn’t have to be exact, but it’s a good ballpark figure to keep in mind when you’re eating.
Males will have a little more, if you are pregnant you would add about 5 grams as well.
Ken/ Rosedale Team
My Journey - Rosedale Diet and More of my journey
2 Posted by Dylana on 19 Mar, 2017 10:05 PM
If my ideal weight would be 148...110 would be very unrealistic as 148 before I was pretty skinny...how do I calculate that? So you are suggesting a bit more protein and go easier on the exercise?
Thanks!!
Support Staff 3 Posted by Ken on 19 Mar, 2017 11:48 PM
Dylana,
A general guide for Measuring Protein
Ken/