What kind of diet is right for you?

Although the most important factor in a weight loss plan is to reduce the total number of calories, you'll also need to decide how you want to allocate your calories among carbohydrate, fat, and protein.

Some experts argue for a diet that's low in fat and high in carbohydrates; others recommend a diet that's low in carbohydrates and high in protein and fat; and others suggest a nearly balanced intake of all three.  All of these have their advocates and there is a lot of debate about which is the best method of losing weight.  Ultimately, which one is best for you depends on your individual health history and food preferences.  Consulting with a licensed nutritionist or registered dietitian may be also helpful in deciding which approach is most appropriate.

If you're not sure, start with 60% carbohydrates, 25% fat, and 15% protein.

Once you've figured out what your target caloric ratio is, here's a little calculator you can use if you have Excel:  Download calratiocalc.xls. Just plug in total calories and the desired percentages of carbohydrate, protein, and fat, and the calculator will tell you how many grams of each to eat each day.

Next Step: Go to My Preferences

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Dietary Dogma: Low-Carb vs. Low-Fat Diets
How can Nutrition Data by customized for your goals

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How can Nutrition Data be customized for your goals?

On NutritionData, you can customize your display, analysis, and reports to reflect your individual nutritional needs and goals.  Here's how:

1. In the navigation bar at the top of the page, click on Tools and select Preference Settings.

2. If you're not logged in, you'll need to enter your ND username and password.  If you've never registered, click on "register" to create a username and password for your account. 

3. On the preference setting page, you can select which categories of foods will display in your searches on ND. For example, if you don't wish to see food items from fast food restaurants, you can uncheck these boxes. 

4. Further down the page, you can enter in your own IDVs (individual daily values) for calories, fat, carbohydrates, protein, vitamins and minerals. You'll see the government's standard recommendations listed as a reference point. (Any values that you don't change will remain set to the government's values.)

4. Click "save preferences" and you're done.  From now on, when you analyze your total consumption, you'll see how your daily intake compares to your customized values.  (IDV's are only used in the Total Consumption Report. All other portions of this site use standard DV's, in order to report data that's consistent with other sources.)

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How many calories should you eat?
What kind of diet is right for you?

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How many calories do you need?

How many calories you should eat in order to lose weight depends on your size, activity level, and how fast you want to lose the weight.

The first step is to determine how many calories you currently burn over the course of a day, using the Daily Needs Calculator.  Enter your age, sex, height, weight, and lifestyle (sedentary, some what active, etc.). You'll find some tips to help you select the appropriate activity level. There's also a place to enter in any additional exercise you might do.

When you click "calculate," you'll see how many calories you burn over the course of a typical day.

This is your "maintenance' number. That means that if you eat this number of calories each day you will likely maintain your current weight. In order to lose weight, you'll need to eat fewer calories.

To lose roughly one pound a week, subtract 500 calories (kcal) from your maintenance number.  In this example, that would mean eating about 1800 kcal per day.

To lose about two pounds a week, subtract 1000 kcal from your maintenance number. In this example, that would mean eating about 1300 kcal per day.

Some important things to keep in mind:

1. This formula is VERY approximate. Don't be surprised if you lose weight little faster than the formula suggests at the very beginning of your weight loss program.   You'll probably also experience times when you lose weight more slowly. Over time, it tends to average out.

2. Eating fewer than 1200 kcal a day for more than a day or two is not recommended without medical supervision.

3. Be patient.  Although quick weight loss may sound desirable, slow, gradual weight loss (1-2 pounds a week) tends to be easier to do (you're not as hungry) and longer-lasting.

4. Increasing your activity and exercise level will increase your "maintenance" number. That means you'll be able to eat more calories and still lose weight.

Next Step: Go to the Daily Needs Calculator

Related Info:  How can Nutrition Data be personalized for your goals?

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What's a healthy weight?

"In the the long run, we hit only what we aim at."    Thoreau

As you get started on a weight loss program, having a goal will allow you to measure--and celebrate--your progress.

The Daily Needs Calculator can help you determine what a healthy weight is for you. Simply enter your age, current weight, height, and activity level (as shown below) and click "Calculate."

 

The calculator will then display your current BMI (body mass index) as well as a range that corresponds to a healthy weight for someone your age, gender, and size. (See example below.)

If you are small boned, your healthy weight will probably be toward the lower end of the range. If you have a large frame, it might be toward the higher end.  Note: A healthy weight for those who are very muscular (such as competitive athletes or body-builders) may be above the indicated range.

If you have more than twenty pounds to lose

If you have quite a bit of weight to lose, consider setting an interim goal that feels less overwhelming. For example, you might start by resolving to lose ten percent of your weight. 

No matter how overweight you may be, losing just 5 to 10% of your body weight can dramatically reduce the health problems associated with being overweight.  And this initial success can motivate you to set the next goal...and the next.

Next Step:  Go to to the Daily Needs Calculator

Related Info: How many calories should I eat?

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