More on "300 Calories"
I must clarify a comment that several insightful readers raised about the number of calories "many of us need" from my post on Best Ways to Spend 300 Calories.
In my comment of 1200-1500 calories per day, that is in reference to those who are trying to lose weight, anywhere from one to two pounds a week. I did not mean maintenance calories.
The absolute number depends on your present size and activity. The way I have my patients calculate the best number is to take what you're eating now (keep a food log, and calculate the total calories) and cut back, depending on the rate of weight loss you are aiming for. Looking for a pound a week? Cut out 500 calories per day. Looking for a pound a month? 100 calories a day should do the trick.
A 6-foot tall man, consuming 3000 calories a day could cut back to 2000 calories a day, and lose two pounds a week. A 5-foot tall lady, consuming 1600 calories a day, and maintaining, when she wants to lose could cut back 250 calories a day, and lose ½ pound a week, or two pounds a month.
There is no "perfect" number, and these ball park numbers are only a guideline with which you must experiment. I get many queries from readers wondering why they are NOT losing weight at all, just maintaining, and consuming 1500 calories a day. That is someone who needs to trim at least 100-200 calories a day to achieve loss, if being weight stable is not enough.
This Friday, we're continuing this series, and my TODAY show segment will be on what 500 calories calories looks like. Stay tuned, and send me your ideas.
Leave a comment and let me know what you think! It's a great way for us to interact on this topic.
Comments
I really like the 300 calorie meals. Do you have any more meals that are 300 calories, so I don't get "bored" with the same thing?
I will be 58 this summer and have always struggles with my weight. I discovered frozen grapes last summer and they are great for in-between snacks. I like the green grapes best
Thanks for all the great ideas for 300 calorie meals!! I would love to see more of them.
My mother has been diagnosed with Diverticulitis. She has asked her doctors what to stay away from and they say seeds, onions and coffee. Yet, she continues to have pain even when watching out. Her doctors say there are no true lists to review and follow. Do you have any true and correct diets.
She is thin and small. There is no need to worry about calories.
Thank you
Haveagreatday5
any suggestions for excercising with a complete knee re-placement? I am waliking briskly a mile a day already!
Ive been lucky hearing all this 300 cal. options. Im sure it can help a lot of people. Im a compulsive eater and this meal suggestion is perfect for people who need to think they eat a lot.
I would love for you to have some place we can go to see 300 cal meals. After a while on an eating plan I get stagnant with finding new ideas for meals. I have been on a "diet" most of my adult life and am sick to death of tuna. I am so thankful to see your advise that is easy to follow and truly helpful. Thank You.
