Lengthy Information and Advice !!! But, Is it useful?
I am fortunate enough to have a Dr that answers my questions and concerns through email. In my last email one of my questions was how many carbs I should limit myself per day/meal. She told me she couldn't give me a number. That was a question I will get answered when I meet with the dietitian.
I realize every one's diet plan will prob be different. I was wondering if a few people here could tell me about their carb intake. Im just looking for a ballpark figure till I talk to the dietitian.
Here are my "stats" if it matters: 37 years old, 5'11', 235 pounds, BG average 250, type 2, I take oral meds and I also have high blood pressure.
Dear Friend,
I venture to give you a long advice!!!
Your present is weight 235 lbs. Hence, your present BMI is 32.8 and you fall into obese category. It is recommended that BMI should be less than 24 for any person. So, in order to reduce your BMI to the normal level, you must set for yourself a target of reducing your weight to 180 lbs in due course of time. Such target is certainly achievable through clinically sound methods.
Now, after having set the above target, I advise you to go in for proper assessment of your total energy requirement per day (i) for maintaining your present weight without any further increase and more importantly (ii) for achieving your targeted weight of 180 lbs gradually over a period of perhaps more than one year.
The following information which will help you to properly plan your diet and exercise.
(i) Total 2982 calories per day are needed by you for maintaining her current weight (235 lbs) without exercise.
(ii) A lower level of total 2482 calories only per day is needed by you for achieving the targeted weight reduction at the rate of 1 lb / week.
(iii) If you put up exercise for 30 minutes each day, you will be able to reach your goal weight even with 2834 calories per day.
(iv) If you put up exercise for 60 minutes each day, you will be able to reach your goal weight even with 3153 calories per day.
Now, with the above information on hand, you will be able to calculate for yourself the actual requirements carb, fat and protein in daily your diet keeping the following general principle that “approximately 50 percent of a person’s calories should come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources” and fact that “One gram of carbohydrate has about four calories, one gram of fat has about nine calories, and one gram of protein has about four calories.”
I find that the above procedure - though lengthy – is rational and sound. I have followed it myself, for my wife with success and have been recommending it to my friends seeking similar advice.
Please reply if you find it useful. I am unable to provide information on reference web sites as I am not yet an active member of our Group. I will provide the information later.
I will be a happy to receive comments on the above approach from senior members of the Group like Mr.Johnleveritt, Mr.Richards and others.
SRINIVASA RAO
Kakinada / India