Kaloritelling

[SaraM]

Jeg vet at det (spesielt her blandt fitnessbloggens lesere) er veldig populært og sikkert mye smartere å drive lavkarbo enn kaloribegrensing. Men jeg teller altså kalorier, fordi jeg syns at det passer meg bedre. Problemet er at det blir sagt veldig mye forskjellig om dette, på en side sies det jo hele tiden at det handler om hva du spiser og på en annen side snakkes det hele tiden om dette energiregnestykket.

Jeg fokuserer på å få i meg mye med næringsstroffer fra mye grønnsaker, frukt, grove kornprodukter, lette meieriprodukter, nøtter, olivenolje, egg, lys kjøtt og fisk. Men det skal være sagt at jeg ofte lar meg selv spie en ice kiss is(80 kcal) på varme dager eller en halv sjokoladebolle(180 kcal) eller små mengder av en annen usunnhet nesten hver dag.

Spørsmålet mitt er altså om jeg "har lov" til å unne meg disse usunnhetene så lenge jeg holder meg under et vist kaloribeløp? Jeg er 173 cm høy og veier 62 kg men vil gjerne ned til 58 og har generelt ganske høy forbrenning (i forhold til mine veninner kan jeg spise langt mer enn de uten å legge på meg)

[Tor]

Nåja, det er sikkert mange lavkarbo-ninjaer her inne, men vi er sikkert like mange som ikke gjør det

HVa du spiser og energiregnestykket er en side av samme sak. Hva du spiser ER energi inntaket ditt iløpet av en dag, aktiviteter ol, spiller inn i det store regnestykket.

Lov eller ikke lov, man har et ca behov for 'x' antall kalorier hver dag. Du kan fint overleve noen dager på sjokolade uten å sprenge budsjettet, men om du får i det nødvendige er jo en annen sak. Det er det totale inntaket vs det totale forbruket. Enten må forbruket opp eller så må kalori-inntaket ned.

Mer i detaljer skal jeg ikke gå, siden jeg ikke føler hjeg har nok kunnskap. har du lest Asle sin artikkel om emnet? Den forklarer det meste ganske pent.

[Adrian94]

Alan Aragon...

Applying Moderation: The 10-20% Guideline

For those hoping that I’ll tell you to have fun eating whatever you want, you’re in luck. But, like everything in life, you’ll have to moderate your indulgence, and the 10-20% guideline is the best way I’ve found to do this. There currently is no compelling evidence suggesting that a diet whose calories are 80-90% from whole & minimally processed foods is not prudent enough for maximizing health, longevity, body composition, or training performance. As a matter of fact, research I just discussed points to the possibility that it’s more psychologically sound to allow a certain amount of flexibility for indulgences rather than none at all. And just to reiterate, processed does not always mean devoid of nutritional value. Whey and whey/casein blends are prime examples of nutritional powerhouses that happen to be removed from their original food matrix.

Use the 10-20% discretionary intake rule and enjoy life a bit.

The 10-20% guideline isn’t only something I’ve used successfully with clients; it’s also within the bounds of research. Aside from field observations, there are three lines of evidence that happen to concur with this guideline. I’ll start with the most liberal one and work my way down. The current Dietary Reference Intakes report by Food & Nutrition Board of the Institute of Medicine lists the upper limit of added sugars as 25% of total calories [24]. Similarly, an exhaustive literature review by Gibson and colleagues found that 20% of total calories from added sugars is roughly the maximum amount that won’t adversely dilute the diet’s concentration of essential micronutrition [25]. Keep in mind that both of these figures are in reference to refined, extrinsic sugars, not naturally occurring sugars within whole foods like fruit or milk. Finally, the USDA has attempted to teach moderation with their concept of the discretionary calorie allotment, defined as follows [26]:

“…the difference between total energy requirements and the energy consumed to meet recommended nutrient intakes.”

Basically, discretionary calories comprise the margin of leftover calories that can be used flexibly once essential nutrient needs are met. Coincidentally, the USDA’s discretionary calorie allotment averages at approximately 10-20% of total calories [27]. Take note that discretionary calories are not just confined to added sugars. Any food or beverage is fair game. The USDA’s system is still far from perfect, since it includes naturally-occurring fats in certain foods as part of the discretionary calorie allotment. This is an obvious holdover from the fat-phobic era that the USDA clings to, despite substantial evidence to the contrary [28].

It’s important to keep in mind that protein and fat intake should not be compromised for the sake of fitting discretionary foods into the diet. In other words, make sure discretionary intake doesn’t consistently displace essential micro- & macronutrient needs, and this includes minimum daily protein and fat targets, which vary individually. This may be tough to accept, but alcohol is not an essential nutrient. Its risks can swiftly trump its benefits if it’s consumed in excess, so it falls into the discretionary category.

10% Versus 20%

Another legitimate question is why I’ve listed the discretionary range as 10-20% rather than just listing it as a maximum of 20%. This is because energy balance matters. In bulking scenarios, maintaining a 20% limit could potentially pose health risks that are already elevated by the process of weight gain, which in some cases involves a certain amount of fat gain. Conversely, weight loss tends to be an inherently cardioprotective process, independent of diet composition [29]. So, the 20% limit is more appropriate for those either losing or maintaining weight. Those who are gaining weight but want to play it safe should hover towards the lower & middle of the range (10-15%). Another factor that can influence the upper safe threshold is physical activity level. I’ll quote Johnson & Murray in a recent review [30]:

“Obesity and metabolic syndrome are rare among athletes, even though dietary fructose intake is often high, underscoring the robust protective role of regular exercise.”

In the above quote, you can substitute any controversial food or nutrient in place of the word fructose, and the same principle would apply. A greater range of dietary flexibility is one of the luxuries of regular training. Sedentary individuals do not have the same level of safeguarding from the potentially adverse effects of a higher proportion of indulgence foods. And just in case it wasn’t made clear enough, 10-20% indicates the maximum, not minimum discretionary allotment. If someone strives to consume 0% of calories from any food that’s been processed or refined from its original state, then that’s perfectly fine – as long as this is the person’s genuine preference, and not a painful battle of will. I’d also like to make it clear that there is still plenty of grey area in the study of dietary effects on health. As such, the nature and extent of the miscellaneous or rule-free food allotment is a delicate judgment call. In this case, it’s wise to keep scientific research at the head of the judging panel, but don’t ignore personal experience & individual feedback.

Final Note: Linear Versus Nonlinear Distribution

A legitimate question is, what’s the best way to distribute discretionary calories? Should they be confined to a daily limit, or can it be a weekly limit? The best answer is to let personal preference decide. If we use a 2000 kcal diet as an example, a flat/linear approach would mean that 200-400 kcal per day can come from whatever you want, while meeting essential needs otherwise in the diet. Weekly, this translates to 1400-2800 kcal, depending on the factors I previously discussed. One nonlinear option would be to break the weekly allotment in half, where 2 days per week you indulge in 700-1400 kcal of whatever you want, keeping the remaining 5 days relatively Spartan. Again, there is no universally superior method of distributing the discretionary allotment. The same principle applies to the choice of foods to fulfill it. Honoring personal preference is one of the most powerful yet underrated tactics for achieving optimal health and body composition. And that’s the nitty-gritty as I see it.

http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

[Tor]

Honoring personal preference is one of the most powerful yet underrated tactics for achieving optimal health and body composition. And that’s the nitty-gritty as I see it.

:thumbsup:

[Jørgen Andreassen]

Problemet med usunn / innimellom-mat er at det somregel ikke metter like bra, eller gir like bra næring som sunn mat, så det er mye lettere å sprekke eller gå over kcal målet ditt.

Nå skal det sies at det er sunt for hodet og motivasjonen å kose seg i blant også, særlig når du teller kalorier så kan det både være sunt å se at å gå litt over kcal-målet ditt engangimellom ikke ødelegger så mye

[SaraM]

Nåja, det er sikkert mange lavkarbo-ninjaer her inne, men vi er sikkert like mange som ikke gjør det

HVa du spiser og energiregnestykket er en side av samme sak. Hva du spiser ER energi inntaket ditt iløpet av en dag, aktiviteter ol, spiller inn i det store regnestykket.

Lov eller ikke lov, man har et ca behov for 'x' antall kalorier hver dag. Du kan fint overleve noen dager på sjokolade uten å sprenge budsjettet, men om du får i det nødvendige er jo en annen sak. Det er det totale inntaket vs det totale forbruket. Enten må forbruket opp eller så må kalori-inntaket ned.

Mer i detaljer skal jeg ikke gå, siden jeg ikke føler hjeg har nok kunnskap. har du lest Asle sin artikkel om emnet? Den forklarer det meste ganske pent.

Nei jeg har ikke lest den, hvordan finner jeg den? Evt har du tilfeldigvis en link?

[SaraM]

Takk for fine svar alle sammen

[Tor]

Nei jeg har ikke lest den, hvordan finner jeg den? Evt har du tilfeldigvis en link?

Den finner du her

[SaraM]

Tusen takk!

[SaraM]

Forresten noen som vet hvilken metode man bør bruke for å beregne kaloribehovet sitt? Fant veeldig mye forskjellig når jeg søkte på nettet...

http://nhi.no/forside/skjema-og-kalkulatorer/kalkulatorer/beregning-av-kaloribehov-37101.html (syns denne så fornuftig ut?)

eller kanskje denne: http://www.helsenett.no/index.php?option=com_content&task=view&id=3558&Itemid=55

Flere steder står det jeg bare skal gange vekten min med 30 og trekke fra 500 hvis jeg vil gå ned i vekt, men syns selv at ca 1300 kcal høres litt i minste laget ut?

Jeg er altså 173 høy, 18 år, veier 62 kg, trener dans(skikkelig dans altså, ikke zumba, mye styrke inni bildet skal jeg love) to ganger i uken, løper 8km en gang i uken og prøver å gå på Barry's Bootcamp hver lørdag eller minst annenhver lørdag. Prøver å gå så mye som mulig i hverdagen, men i at jeg jobber veldig mye med skolen blir det en del romesitting i løpet av dagen.

[Jørgen Andreassen]

http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php Regn ut BMR og så bruk denne:

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

[SaraM]

Tusen takk!

Burde et kaloriunderskudd på 300 være nok når jeg bare vil litt ned i vekt og ikke har hastverk?

[Jørgen Andreassen]

Prøv deg litt frem, men -300 er greit nok det