Are these nutritional goals correct?

[Lassie1982]

Hi Everyone,

Im soooo far out of the loop, been ages since I've been round the traps.

I wanted to get some feedback on the following daily nutritional values, are they ok? too little? too much?

Fat 40g
Sodium 700mg
Potassium 2500mg
Carbs 165g
Protein 45g
Cals 1200g

[stephk]

hello and welcome back!

Personally i wouldn't worry about carbs, sodium or potassium (but make sure you get enough potassium). The 1200 cals seem very low (to me), not sure what your current height and weight is and whether you have plenty to lose but even then it seems very low. 45g protein is fine if you can achieve it but no less than 40g. The fat I think might be fine but I did fat as a % and I aimed for 30% which for me was generally around 60-70g fat. The LE diet recommends 20-30% fat, 40-50g protein as an aim. Cals are individual really, i have seen some do 1500 because they are not exercising and some doing 1800-2000 because they are breastfeeding and/or exercising for example.

[Lassie1982]

hello and welcome back!

Personally i wouldn't worry about carbs, sodium or potassium (but make sure you get enough potassium). The 1200 cals seem very low (to me), not sure what your current height and weight is and whether you have plenty to lose but even then it seems very low. 45g protein is fine if you can achieve it but no less than 40g. The fat I think might be fine but I did fat as a % and I aimed for 30% which for me was generally around 60-70g fat. The LE diet recommends 20-30% fat, 40-50g protein as an aim. Cals are individual really, i have seen some do 1500 because they are not exercising and some doing 1800-2000 because they are breastfeeding and/or exercising for example.

Thank you Im 162 cm, 52kg, probably have 4kg i can lose before being too underweight? Bubs is only having one bf now per day so it hardly counts as breastfeeding, I don't exercise as such but would say my activity levels are moderate

[kitkat18]

Lassie I would deft up your fat and calories you need to start at 1800 then slowly work to no less than 1500 as it sounds like you have a low BMI already. I am 165cm and started at 57kg I got to 51.5 on LE diet but I know ovulation stops for me at 50kg, I was on the diet for 7 months and wish I had not lost so much so quick in the beginning. Hope this helps X
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[stephk]

Sounds like you don't have much to lose - I started off at the upper limits and lost so much weight. If you find you don't lose any just drop slightly. Don't do too much too fast - I know it's tempting but you really don't need to.

[atomic sagebrush]

Hi and welcome back, Lassie!

Well, you're listing the barest minimum on most of these things.

Cals - 1500-1800. A FEW people might need to drop to 1200-1500, and a few more might need to bump up to 1800-2000 I am really not a fan of 98% of people eating only 1200 cals. Would like to see the vast majority eating more.

Sodium 700-1000 minimum and most people are eating way more. We no longer think this has any part in a pink sway, I only keep it in the mix because it is possible to include it safely. But I and several others dropped this aspect and still got girls. Makes it MUCH easier to stick to diet.

potassium - 2500 is barest minimum. Would prefer to see you guys aiming more at 3500 and then if you fall a little short you'll still be getting adequate intake. DO NOT fall below 2500 mg potassium.

carbs are not counted on standard LE. If you count calories and get enough protein and fat, the carb take care of themselves.

protein - 40-50 g on standard LE, 50-60 on alternate forms of LE diet and if you are very tall, exercise a lot, and/or are breastfeeding

fat - 20-30% of your day's cals from fat. this averages out to be 25-60 g fat. NEVER fall below 25 g fat no matter what. YOu may want to get more vegetable based fats instead of animal and you can read how to do that here http://genderdreaming.com/forum/gend...pink-blue.html This is newer info and you may not have read about this yet so def. check out this link.

[atomic sagebrush]

Thank you Im 162 cm, 52kg, probably have 4kg i can lose before being too underweight? Bubs is only having one bf now per day so it hardly counts as breastfeeding, I don't exercise as such but would say my activity levels are moderate

The thing with breastfeeding is it doesn't seem to be an equation where it's cals in, cals out, nursing less = doesn't count as much. Hormonally, your body sees ANY breastfeeding as a sign that more breastfeeding may be needed in future (such as, if food got scarce, a mother might need to nurse more) and so operates under the assumption that if breastfeeding, more calories are always needed in order to remain fertile. NO ONE who is breastfeeding should ever ever do 1200 cals a day, your O will vanish!

That is a bit hard to explain, let me know if I need to flesh it out more

[Lassie1982]

Thanks so much for that detailed reply Atomic! Makes perfect sense and appreciate it


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[Lassie1982]

See the thing that "worries" me and makes me want to go as low as possible (in terms of cals, fat etc) is that when I conceived DS1 i was skinny, about 48kg (I'm 162cm so thats a BMI of 18). I was about 50kg when I conceived DS2, so a BMI of 19.
So Im thinking that even at a BMI of 18 i conceived a boy, so I really need to be even lower, and get to about 46/47kgs. Now of course I realise there is a hell of a lot more to the whole swaying business then weight alone but its just contact niggling at me, hence me thinking I need to really really starve my body (even though there is another part of me that says I'm being completely stupid)

Atomic I'd value your opinion

[kitkat18]

Lassie I think you need to hear this from atomic but its the overall condition not how much weight you lose, I have seen plenty get their DG not losing alot of weight and not being the lightest they were when they conceived their boys. I think if you lose that much weight you will possibly lose ovulation and possibly take you months to conceive.
Again I know atomic will reply to this. Good luck and welcome back!! Xxxx
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