Last Edit April 9, 1997
A calorie is a unit expressing a measure of the heat-producing or energy-producing value of food when oxidized in the body.
Fat is defined in Webster's Dictionary as "animal tissue consisting chiefly of cells distended with greasy or oily matter". Ugh.
Fat-holding cells are created when you are born and during early growth years. They are also produced when a woman is pregnant (explains that extra 5-10lbs per kid we pick up) and when you take hormone replacements (gee, thanks, Doc!). You never get rid of them unless you have them surgically removed. You can shrink them.
They, as for all cells, loose elasticity as you age. Yo-Yo diets will leave their mark. Note that if you remove fat cells and do not reduce food intake, the remaining fat cells will just get bigger. You will look strange. And you will eventually replace the missing.
Muscle is tissue that consists of long cells that can contract when stimulated and can produce motion.
Muscle is good, fat is not. We know this.
We know we need calories to fuel muscle and give us energy. How much?
Compute the Calories You Need Daily (If you are overweight, use your recommended body weight in the equations)
| Sedentary people: Your body weight * 10 = Total daily calories | "Normal" People: Your body weight * 12 = Total daily calories | Active people: Your body weight * 13 = Total daily calories |
Examples:
Calories Required to Maintain Body Weight
| Activity Level | |||
|---|---|---|---|
| Ideal or Recommended Weight | Sedentary | Normal | Active |
| 100 | 1000 | 1200 | 1300 |
| 125 | 1250 | 1500 | 1625 |
| 150 | 1500 | 1800 | 1950 |
| 175 | 1750 | 2100 | 2275 |
| 200 | 2000 | 2400 | 2600 |
This tells me I need about 1250 - 1500 calories a day to maintain a 125 - 150lb body because I work at a desk. I use a range because it does.
For a healthy heart, no more than 30% of the calories can be from fats. Adding fat grams to the table:
Calories Required to Maintain Body Weight and Fat Grams Allowed
| Activity Level | |||
|---|---|---|---|
| Ideal or Recommended Weight | Sedentary | Normal | Active |
| 100 | 1000/33 | 1200/40 | 1300/43 |
| 125 | 1250/42 | 1500/50 | 1625/54 |
| 150 | 1500/50 | 1800/60 | 1950/64 |
| 175 | 1750/55 | 2100/70 | 2275/76 |
| 200 | 2000/67 | 2400/80 | 2600/87 |
This tells me I need about 1250 - 1500 calories a day limiting fats to 42-50 grams to maintain a 125 - 150lb body because I work at a desk.
Good Fats | Bad Fats |
| Polyunsaturated Fats | Saturated Fats |
| Safflower Soy Bean Corn Oil | butter red meat cheese coconut oil palm oil palm kernel oil lard |
| Monosaturated Fats | |
| Olive Oil Peanut Oil |
Lowest saturated fat comes from fish, shellfish, poultry (skinless) and lean (less than 15% fat) red meat.
Fats found in fish and shellfish seem to be beneficial to the heart.
Liver, sweetbreads, brains, etc. Are high in cholesterol content.
Dried beans, peas, lentils, soybeans, are excellent sources of protein and fiber, have zero fat and zero cholesterol.
Butter content of dairy foods is high in cholesterol and saturated fat. Use cheese that is part skim with less than 5% fat/ounce.
Use non-fat dairy products but read the label.
Cholesteral intake should be 300mg or less is recommended
For sedentary and high-risk people, 200mg or less is recommended
Thyroid, lack of
Estrogen, taking of
These tell me I need about 900-1200 calories a day limiting fats to 30-40 grams to maintain a 125 - 150lb body because I work at a desk, have no thyroid and take estrogen. That's to maintain the weight. To loose takes a more drastic approach. 800 calories a day. Scares my doctor. Worked before. Not working now. My body "thinks I'm pregnant" and is trying to protect the child by making me eat. This is truly being at war with myself. This could get interesting.
Medifast is 1-800-638-7867.
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