Archived Ask a Dietitian 4/24/14 - 10/21/14 Topic
Dietitian
05/28/14
replied to U5793623
Exercise calories - what to do with them. Hi U5793623, you ask a very common question - essentially, can or should you eat back exercise calories if you have already met the needed calories deficit for the day (to achieve your target weight by your target date).
Read your Daily Analysis to find out how many calories are still available for meals/snacks - you can see the running tally all day long since it accounts for calories consumed, calories burned - all in relation to the calories deficit needed to achieve your weekly rate of weight loss (that you decided on when you entered your target weight, weekly rate of weight loss, or target date.
Some folks "eat up" extra calories burned (that is, so they keep on track with the planned calories deficit) whereas others do not - it depends upon you. I am a big supporter of exercise during weight loss and eating balanced meals so that hunger is minimized. So when I was losing weight, I followed my Daily Analysis and typically ate more calories on the higher exercise days. That felt better for me and I never felt excessively hungry because of it.
I wrote a short article about calories - be sure to read it because it discusses what affects the calories targets and how to manipulate the settings: http://www.mynetdiary.com/customizing-calorie-goals.html
Best,
Kathy Isacks, MPS, RD, CDE
U5750244
05/28/14
replied to Dietitian
I have a question, what do I do when I gain weight (because I'm bulking) and it says I don't need anymore calories? Should I up the amount or keep it the same surplus (125 cals is my surplus a day.)
Dietitian
05/29/14
replied to U5750244
Hi U5750244, if you have an appetite and feel comfortable eating more calories, then go ahead and do it. You will just meet your weight gain goal a little earlier if you accrue a larger calories surplus than planned.
Also, you might find my article on weight gain helpful (in case you haven't seen it yet): http://www.mynetdiary.com/trying_to_gain_weigth.html
Best,
Kathy Isacks, MPS, RD, CDE
Dietitian
05/30/14
New to tracking or need a good tip sheet for weight loss using a tracker? Be sure to read my post from 4/15/14 on Tips for Losing Weight - there are tons of good links in that post: http://www.mynetdiary.com/basic-tips-for-losing-weight.html
Best,
Kathy Isacks, MPS, RD, CDE
U5440382
05/31/14
replied to Dietitian
Hey Kathy, I am a vegetarian but worry about consuming too much soy. I read it can mimic estrogen and through off your hormones. How much soy would you recommend per day/week ? Thanks
U5827239
05/31/14
replied to U5440382
Ok so I know fruits and veggies are best but if I eat then forb a snack I'm hungry in like an hour again and they don't keep me full for long at all what should I do to keep full???
U5827945
06/01/14
replied to U5827239
Hello, my body is infested w/ yeast, so today I'm starting the candida diet. It seems everything I was eating was a big no, no! Ugh! Trying to find ideas for breakfast?!
U5749623
06/01/14
replied to U5827945
I have been eating a paleo diet for about six months now and have lost 48 pounds. I haven't seen my physician yet, but am wondering what your thoughts on the paleo lifestyle are?
OscarMom
06/01/14
replied to U5749623
I am curious as to how long it takes to gain muscle? Many users have posted messages asking why the scale has gone up and someone invariably responds that the person might have gained muscle. Does it actually happen that quickly, after exercising for a week, two weeks, longer? I've been using MND since Jan 1 and exercising almost daily alternating cardio and weight training. I've lost 24 lbs and have most definitely toned my arms and legs. But, as I increase the weights I use for my workouts can I assume the weight gain I see is muscle? And, when you have sore muscles does your weight also go up? That's what seems to happen with me.
Dietitian
06/02/14
replied to U5440382
Soy - Hi U5440382, soy provides phytoestrogens which are considered healthful. I am not aware of any limit to soy intake in terms of safety or health. And when soy replaces a highly processed animal product, that is an improvement in diet!
There is talk (and misinformation) about phytoestrogrens "acting like" human estrogens and causing problems because of the mimicry. And those who have had breast cancer sometimes get warnings to avoid soy due to the fear that phystoestrogens could mimic human estrogen in the body.
Fred Hutchinson Cancer Research Center dispels some common misconceptions - please read their short article on the subject: http://www.fhcrc.org/en/treatment/survivorship/survival-strategies/soy-safe-for-cancer-survivors.html
And here is the American Cancer Society's statement on soy and breast cancer: http://www.cancer.org/cancer/news/expertvoices/post/2012/08/02/the-bottom-line-on-soy-and-breast-cancer-risk.aspx
Here's a copy of their bottom line:
Even though animal studies have shown mixed effects on breast cancer with soy supplements, studies in humans have not shown harm from eating soy foods. Moderate consumption of soy foods appears safe for both breast cancer survivors and the general population, and may even lower breast cancer risk. Avoid soy supplements until more research is done. So, enjoy your occasional tofu stir-fry or tofu burger - they are unlikely to increase your risk of breast cancer and, on balance, are some of the healthier foods you can eat!
Dr. McCullough is strategic director of nutritional epidemiology for the American Cancer Society.
Best,
Kathy Isacks, MPS, RD, CDE
Archived Ask a Dietitian 4/24/14 - 10/21/14
