Archived Ask a Dietitian 4/24/14 - 10/21/14 Topic
Dietitian
06/02/14
replied to U5827239
Feeling less hungry - Hi U5827239, here are a number of things to think about if you are feeling super hungry:
1. Is your total calories intake goal for the day too low? Just because MyNetDiary calculates a target for you based upon up to 2 lbs/wk wt loss doesn't mean that is the best goal for you. This is especially important to consider if you are fairly active. To understand more about how your settings affect the target calories, and the importance of reading the Daily Analysis, and when to use an Exercise Plan, please read the calories article (also accessible via Library in apps): http://www.mynetdiary.com/customizing-calorie-goals.html
2. Are you eating balanced meals -at least 3/day? Balanced meals - a good basic guide: 1/2 plate veggies, 1/4 plate high fiber/whole grain, 1/4 plate protein (at least 20 g protein)
Protein & fiber both help us feel more full.
3. Are you eating main meals within 4-5 hrs of each other?
4. Snacks - lean protein + fruit or veggie?
Here are some articles you might find helpful:
Protein: http://www.mynetdiary.com/protein-foods-in-diet.html
Fiber: http://www.mynetdiary.com/unexpected-good-food-sources-of-fiber.html
All articles:
http://www.mynetdiary.com/diet-and-weight-loss-resources.html
Blog
http://www.mynetdiary.com/blog.html
Best,
Kathy Isacks, MPS, RD, CDE
Dietitian
06/02/14
replied to U5827945
Candida Diet - Hi U5827945, there is no real proof that a Candida Diet works although it is very popular. However, I am all for diet quality improvement and reducing refined flour and sugar intake is a great step in improving one's diet overall. However, it may or may not have any effect on your yeast infection.
Some online articles:
Mayo CLinic: http://www.mayoclinic.org/healthy-living/consumer-health/expert-answers/candida-cleanse/faq-20058174
WebMD: http://www.webmd.boots.com/women/guide/candida-diet
Best,
Kathy Isacks, MPS, RD, CDE
Dietitian
06/02/14
replied to U5749623
Paleo thoughts: Hi U5749623, I think any eating plan that effectively helps a person lose weight while also improving their blood cholesterol, blood pressure, and blood glucose levels needs to be acknowledged as a valid eating plan. There could be issues with the eating plan if your choices result in a much higher average saturated fat and cholesterol intake and you happen to have a genetic hyperlipidemia. In any case, if you find that despite weight loss, your blood values get worse, then that is a red flag to tweak your food choices. Definitely ask for a fasting blood lipoprotein panel at your next visit. Generally, signficant weight loss results in improved blood values, even with a higher sat fat and chol intake but you want to be sure that is the case with you!
You might find some of these resources interesting:
David Katz on Paleo: http://www.huffingtonpost.com/david-katz-md/paleo-diet_b_889349.html
Walk Talk Nutrition - Paleo: http://radionutrition.com/2013/09/09/walk-talk-nutrition-paleo-diet/
US News & World Report has this to say about it (and be sure to read Dr. Loren Cordain's rebuttal): http://health.usnews.com/best-diet/paleo-diet
Many people have told me that they enjoy losing weight with little hunger on the Paleo.
Ultimately, there is no way around learning how to kick the junk carb habit - all weight loss plans need to consider limiting highly refined starches and grains, and any foods or drinks with a lot of added sugar (of any type).
Best,
Kathy Isacks, MPS, RD, CDE
Dietitian
06/02/14
replied to OscarMom
Hi U5363562, water weight/hydration affects body weight most directly. When one trains intensively, with adequate weight resistance to challenge the muscle, part of the muscle growth includes water weight (due to the nature of the the tissue). Is it enough to actually gain weight while one is trying to lose body fat? I don't think anyone really knows that. But I do notice that we can gain and lose lbs related to water weight quite quickly.
If you really want to assess change in body composition accurately over time (e.g. if you are an athlete), then I recommend investing in an accurate body fat analysis - Bod Pod, underwater weighing, DEXA, etc. You can search online to find an assessment center in your local area. The body fat weight scales are not very accurate and they have error related to hydration.
You can measure waist circumference - that should go down if you are losing body fat.
And finally, I usually recommend that folks weigh themselves first thing in the morning before breakfast, without clothes, to get the least amount of variability (ups & downs) related to water weight. Most of us, even at weight maintenance, could easily be 3-4 lbs "heavier" in the afternoon or evening just by hydrating and eating food as a normal part of our day. That is resolved the next morning.
Best,
Kathy Isacks, MPS, RD, CDE
Dietitian
06/03/14
Good tips for losing weight - be sure to read this post if you missed it since I included lots of MyNetDiary specific info! 4/15/14 at MyNetDiary blog: http://www.mynetdiary.com/basic-tips-for-losing-weight.html
Enjoy!
Best,
Kathy Isacks, MPS, RD, CDE
U5807037
06/03/14
question on Sodium
I have been tracking my food for about 10 days now and seem to have gone above my sodium allocation by allot.
I had 1 1/2 serving of shrimp today about 15 in all and the system says that this had nearly 700mg of sodium - can this be right?
Dietitian
06/04/14
replied to U5807037
Sodium - Hi U5807037, shrimp could be high in sodium, depending upon how it is prepared, or which packaged food you are using. Be sure to log the food item that you consumed - there are many choices to choose from.
You can learn how food names for generics are worded by visiting the USDA nutrient database - MyNetDiary contains all of these items and it will help you learn how to use search terms to find generically prepared items. Link: http://ndb.nal.usda.gov/ndb/search/list
Barcode scanning is a great tool to find the correct item if you are eating from a package.
To hide other member-entered foods (less accurate), go into Settings, choose to hide contributed items so that those are hidden from view. A name with "user contributed" means another member entered it.
For more info on food items (as well as how to correct data that is outdated or incorrect): http://www.mynetdiary.com/tips-and-tricks-for-entering-and-correcting-foods-in-mynetdiary.html
By the way, we have articles and blogs that have lots of helpful info re MyNetDiary:
Articles: http://www.mynetdiary.com/diet-and-weight-loss-resources.html
Blog: http://www.mynetdiary.com/blog.html
FAQs: http://www.mynetdiary.com/faq.html
If you view forum from MyNetDiary's web program, you can search on topics posted from the last 5 years, join groups/teams, and share data with friends. Read more at Community FAQs: http://www.mynetdiary.com/helpCommunity.html
Best,
Kathy Isacks, MPS, RD, CDE
U5461106
06/04/14
replied to Dietitian
I am 5ft 1in and weigh 130lbs and want to lose some weight. However I need calories!!! I adjusted my plan to allow me to consume 1600-1700 calories a day because my body needs them. Is this too many calories though? Will I still be able to lose weight? I am working out 5x a week (burning around 250 cals each time) please give me some perspective or hope that it's not too many calories and it's okay to have that much and STILL be able to lose weight :)
U5836265
06/05/14
replied to U5461106
Idk what's up with this but I'm only 15 and I'm doing great so far but I'm in a bad mood lately... HELP ME?
Dietitian
06/05/14
replied to U5461106
Calories - Hi U5461106, I need to know more about you to answer that question! You can let me see your data by:
- Logging into the web program
- Community tab
- Forum link
- Click my nickname "Dietitian" at the top of this post
- Scroll down to the bottom of my Person Page
- Change your attitude from "neutral" to "friendly"
- Go to your "My Community Profile"
- Go to your Information Sharing settings
- Find "Dietitian" row and checkmark all the data boxes.
- Save.
- Let me know when you want me to view your data!
Also, be sure to read the article on calories so you understand how the targets are affected and the importance of using the Daily Analysis to overavoid undereating when you are active.
Link: http://www.mynetdiary.com/customizing-calorie-goals.html
Best,
Kathy Isacks, MPS, RD, CDE
Archived Ask a Dietitian 4/24/14 - 10/21/14
