Ask me anything!! Topic
U6150104
11/24/14
replied to U6139035
Hi!! Um... I'm 15 turning 16 at the end of February. My height is 160cm and weight is about 55kg. I'm not quite sure. But I'm trying to lose about 5-6kg but I'm worried about eating too little and not growing because - as you may have noticed - I'm not very tell at all. But then if I take too much protein, would that make it harder to lose the 5kg? What should I do?
Dietitian
11/24/14
You do not need to lose weight - you are in the middle of a very healthy weight range for your height. Please focus on daily exercise for a strong body and eat a variety of healthful foods from all food groups.
Best,
Kathy Isacks, MPS, RD, CDE
U4999555
11/26/14
replied to Dietitian
Hi Im pallavi
I'm 37 and was weighing 104 kg lost some weight and right now weigh 91. 5 and my weight has hit a plateau which I'm trying to break past couple of months can you pls guide me and tell me a good diet plan.
Thank you
Dietitian
11/28/14
replied to U4999555
Weight stall or plateau, Hi U4999555, be patient if the stall is only a week or less. If you are supposed to be losing weight and it has been 3 weeks or more without any weight loss, then time to troubleshoot where the error is: underestimaing total calories consumed and/or overestimating total calories burned from all sources.
Here are some useful short articles to read:
Calories & settings - http://www.mynetdiary.com/customizing-calorie-goals.html
Basic tips for losing wt - http://www.mynetdiary.com/basic-tips-for-losing-weight.html
Weight plateau - http://www.mynetdiary.com/weight-plateau.html
Be as accurate as possible when tracking. If you log exercise, then use sedentary overall activity level and only log exercise above and beyond activities of daily living (which includes about 1 mile of incidental walking). That is, don't log cooking, reading, standing, etc.
Best,
Kathy Isacks, MPS, RD, CDE
U6158410
11/30/14
replied to Dietitian
...
U6150138
11/30/14
replied to U6158410
I'm 26, male and 10kg overweight I'm cutting 800cal a day out my diet and eating very clean no carbs.....
Can I still eat chocolate because I miss my daily chocolate bar?
Help please
Dietitian
12/01/14
replied to U6150138
Calories in vs. calories out will determine weight loss, gain, or maintenance. So account for everything you eat and be accurate in your portions logged and type of food item used so you can fit it in the calories budget for the day. To learn more about food and exercise calories and how targets and Daily Analysis works, please be sure to read the article (also accessible via Library in apps): http://www.mynetdiary.com/customizing-calorie-goals.html
Ideally, it would be healthier to include carbs that are unprocessed/minimally processed whole grains or starchy veggies with skins on, portion controlled, to get the benefit of fiber, vits/mins for a modest 80 kcal per 1/2 cup cooked portion.
But dark chocolate, in small portions, does have some health benefits too. Dark chocolate (go for 70% cacaco or higher for the maximal amount of polyphenol content) is a nice treat, but it is a much more calories-dense food at about 170 kcal per 1 oz serving (about 30 grams). And even good quality chocolate bars will still have about 1 carb choice/oz serving, mostly from added sugars.
Foods to meet nutrient needs - you might find this article helpful too: http://www.mynetdiary.com/foods-nutrient-needs.html
Best,
Kathy Isacks, MPS, RD, CDE
Monaghan
06/30/20
Dear Dietitian,
My name is Josh Monaghan, and I live in Alaska. I am currently 15 years of age. I am 5 foot 7, but only 120 pounds, with a bmi of 18.78 kg m/2, and I need to gain weight. The biggest problem is, while I eat a lot of calories, I have a rapid heart rate and metabolism, and I lead an active life. I burn calories like they're paper, but I am tired of being looked on as the skinny kid, but none of my wight gain plans have worked. Can you give me some advice?
-Josh Monaghan
Dietician
07/01/20
replied to Monaghan
Hello Josh- Weight gain can be challenging!
Hopefully you have been using the app and it has helped to identify which foods are dense in calories (like nuts and nut butters, olive oil and avocados for example).
Here are a few tips to get you started.
1. Make sure to eat regular meals and don't skip. Some teens accidentally skip meals because they are busy. Make sure to eat until you are full. Again, some times people stop eating before they are full because they are busy.
2. Eat snacks in between meals. Strive to eat something every 2.5 hours
Here are some healthy snacks. You'll want to double the suggested portions of each option: https://www.mynetdiary.com/superfoods-for-your-immune-system-try-these-20-immune-boosting-snacks-at-less-than-150-calories-each.html
3. Strive to eat protein at each meal.
Here are some protein-rich foods:
Food Serving Size Grams of Protein
Milk 1 cup 8
Yogurt 1 cup 8
Greek yogurt 1 cup 12 to 15
Egg 1 7
Cheese 1 ounce 7
Beans ½ cup 7 to 9
Nut butters 2 tablespoons 5 to 8
Ground beef, cooked 4 ounces 29
Chicken breast, cooked 4 ounces 27
Fish, salmon, cooked 4 ounces 29
Tofu ½ cup 20
Quinoa ½ cup 4
4. Are you doing strength training in addition to cardio? Lifting weights will help you build muscle as well as cardio.
5. Have a recovery snack after your workouts.
6. Here's an article that I think you will find helpful: https://www.mynetdiary.com/weight-gain-for-many-people-it-s-not-as-easy-as-it-sounds.html
7. If you don't see results in a few weeks I'd suggest making an individual appt with a registered dietitian. They will be able to craft a personal meal plan for you, taking into account your preferences and cooking abilities, etc.
Let us know how it goes! Best, Joanna (MyNetDiary Dietitian)
Ask me anything!!
