General guidelines on how to lose weight(2)

Limitation of fats in the diet

Operationalization

TDCR vs. TDCI

In the previous article [Powertec (136)], it was mentioned that your basis of subtracting the 500 calories should be from thetotal daily caloric intake(TDCI); however, in most instances, the computation of TDCI is so demanding and difficult for people, like you, who are on the go to keep up with the demands of daily living. In fact, you might need the help of a nutritionist-dietitian to compute for it.Thus, instead of TDCI, it is thetotal daily caloric requirement(TDCR)which is used.

Assuming that you opted to lose 1 pound per week, then you need to reduce your TDCR by 500 calories per day or 3,500 calories per week. Since you are moderately active, your TDCR should be 157 pounds x 15 giving a product of 2,355 calories; and since you are 38 years old, you need to subtract 100 from 2,355 giving a difference of 2,255[1]. If you have normal weight, the total number of calories that you need to take per day in order to maintain your normal weight is 2,255 calories; this is your TDCR; but since you are overweight, you need to reduce your TDCR by 500 calories per day [consult Powertec (136)for all the necessary tables].

Limitation of fat intake

To fast track your weight reduction, you limit your fat intake to 10% of the TDCR; hence, 10% of 2,255 is 225.5 or 226 calories which is equivalent to 25 grams of fat per day, derived from dividing 226 by 9. You need to take only 25 grams of fat per day which means limiting your fat intake to 10% of the TDCR. This is the smallest amount of fatintake allowable to you; if you take less than 10%, you will suffer from some vitamin deficiencies, especially linked to the fat-soluble vitamins [1].

If you used to take 80 grams of fat per day, but now you are taking only 25 grams per day, then you are reducing your food intake by 495 calories per day derived from multiplying 55 (the difference of 80 – 25) grams of fatby 9 calories. If you multiply 495 by 7 days, then you are losing approximately 3,500 calories per week which could reduce your weight by 1 pound per week. This means that even if you will not reduce your protein and carbohydrate intake, the reduction in fat intake is enough to effect reduction in your weight.

In the preceding example, you limited your fat intake to 10%. If you want to use 20% or 30%, then it is also acceptable; however, you now need to reduce also your protein and carbohydrate intake, enough to give a total of 500 calories of daily reduction in your TDCR.

When you have reached your ideal weight, you now shiftto consumingyour total TDCR which is 2,255 calories. You need to take foods whose total caloric contribution will be 2,255. You do not need to reduce it; otherwise, you become underweight.

Ways of reducing fat intake

  1. Avoid deep-fried and fried foods;
  2. Take fatty meats, lard, butter, cheese, cream, whole milk, egg yolk, vegetable oils, nuts, chocolates, avocados, olives, and margarine [1] in moderate amounts;
  3. When buying packed foods, read the “Nutrition Facts” and find out the saturated fat It should contain less than 10% of saturated fat; and
  4. When buying packed foods, select those not containing trans-fatty acid and hydrogenated fats.

Reference:

  1. Roth, Ruth A. Nutrition and Diet Therapy. Singapore: Delmar Learning, 2007.
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