Re: more calories

[Guest guest]

Re: more calories

> In a message dated 1/19/00 11:51:39 PM Hawaiian Standard Time,

> lucihs@... writes:

> I went on dietwatch,a nd they said that I should get 2049 cal a day, and

68

> grams of fat. I have problems now eating 20 grams of fat. I don't want

to

> get back into that OCD thing. I jus don't know what to do. If I try to

> take in more calories, I will end up eating too much, and craving more,

which

> unfortunatel happened today. I made a hommemade pizza, was so hungry I

ate

> half, and then ate a hotdog later. I am such a cow sometimes. I feel

like

> such a failure. I was just so disgusted with myself.

,

Ok, try not to let this overwhelm you. Try to increase your caloric intake

gradually. Add a few more healthy snacks so you don't let yourself get so

hungry that you want to inhale everything in sight! I think you need to eat

more than 20 g of fat....this could be why you are feeling so deprived.

It's the hardest mentality to overcome because we think we need to limit our

fat intake in order to lose weight, which is true, but if we limit it TOO

much (which we have a tendency to do) our plan backfires. The body requires

some fat in the diet in order to function properly (including losing

weight). I think the daily recommendation is 10-30 % of your calories from

fat. This is how I used to figure it out (and please, if I'm doing this

wrong....somebody out there correct me ). I think you'll be surprised at

the percentage of fat you are taking in and how low it really is.

First, each gram of fat is 9 calories. So at the end of the day you

multiply the total amount of fat grams by 9. Let's use your 20g as an

example. Multiply 20 x 9= 180. Then you divide by the total number of

calories you ate....let's use 1500 as an example. 180/1500=0.12. Multiply

by 100 and you have the percentage of fat...which would be 12% in this case.

So you are eating well below the minimum recommended daily fat....which

means it's ok for you to eat some more fat and could also explain why you

have been feeling so deprived lately! Fat helps us to feel full and it also

keeps us satisfied for a longer period of time. Which is why I usually

don't go for the fat free things anymore. I found that fat free snacks

weren't satisfying me and I would end up eating more to compensate....so now

what I try to do is enjoy a small portion of the real deal and it satisfys

me more than the fat free stuff.

You are doing such a great job, . I know you're worried about

falling back into your old habits if you eat more, but you are exercising a

lot and your body is telling you it needs more. Try to increase the amount

of fat you are eating...and try to add some healthy snacks throughout the

day, so that you don't let yourself get hungry. I think you will find that

you are more satisfied and less likely to binge eat! Good luck ...we

are all here for you and just remember that you are doing so well. Don't

forget how far you have come in the past few weeks! Try not to focus too

much on the times you've slipped up...think about all the accomplishments

you have made so far! You can do it!!!!