Answers (8)
1
Hi Christopher,
since you do not indicate her height, a reference to her weight is ambiguous. To translate for the metrically challenged: 55 kg is about 121 lbs, 60 kg is about 132 lbs. That means that, unless she is very short, her weight may even register as 'normal' on some standards.
That would mean that she should not just look at fat loss but at building muscle through a combination of exercise and diet.
The Chilean food may be heavy but I do not believe that anybody forces her to eat it. Maybe some home-cooking and otherwise smaller portion may be a good idea.
since you do not indicate her height, a reference to her weight is ambiguous. To translate for the metrically challenged: 55 kg is about 121 lbs, 60 kg is about 132 lbs. That means that, unless she is very short, her weight may even register as 'normal' on some standards.
That would mean that she should not just look at fat loss but at building muscle through a combination of exercise and diet.
The Chilean food may be heavy but I do not believe that anybody forces her to eat it. Maybe some home-cooking and otherwise smaller portion may be a good idea.
1
You don't need a registered dietician to tell her to cut 500 cal per day from her net daily calories...this will result in 3500 cal per week or 1lb of fat loss per week.
This could be 250 cal per day burned working out and 250 cal per day of less food.
What if any working out is she doing?
How active in her daily life is she?
If you want a more specific breakdown of guidelines leg me know.
There is nothing special about nutrition that would require somebody who has no medical conditions to require a dietician for recommendations.
Clean up the diet reduce saturated fats, no trans fats, pay attention to omega 6 and 3 ratios (ideally a 1:1 is best), cut out sugar (Im not talking about fruit), cut out refined grains, eat complete proteins, eat lots of vegetables. Some people will tell you to stop counting calories...I am not one of them. Track everything that crosses the lips..food, water, gum, whatever.
This could be 250 cal per day burned working out and 250 cal per day of less food.
What if any working out is she doing?
How active in her daily life is she?
If you want a more specific breakdown of guidelines leg me know.
There is nothing special about nutrition that would require somebody who has no medical conditions to require a dietician for recommendations.
Clean up the diet reduce saturated fats, no trans fats, pay attention to omega 6 and 3 ratios (ideally a 1:1 is best), cut out sugar (Im not talking about fruit), cut out refined grains, eat complete proteins, eat lots of vegetables. Some people will tell you to stop counting calories...I am not one of them. Track everything that crosses the lips..food, water, gum, whatever.
1
I am currently studying to get my Registered Dietitian and I am a NPC Figure Competitor and I believe that both Shawn and Karin have great answers. However, I am wondering if this person is being honest about their weight. It is reccommended that a women's body fat percentage at a healthy state is 20-24%. That being said a 132lb women with 33% bodyfat seems a little high.
I agree with Shawn in that good fats like EFA's( Essential Fatty Acids 3,6,9) are important in many ways but a healthy fat that we often forget about that will help also is CLA(conjugated linoleic acid omega 6)helps with the simulation and breakdown of stored body fat.
Tracking calories keeps you accountable for sure! You need protein, carbs, and good fats in your diet to keep your blood sugar levels sustained throughout the day so that you don't have sugar spikes and afternoon cravings.
If you want a specific meal plan please contact me through my profile page and GOOD LUCK! ;0)
I agree with Shawn in that good fats like EFA's( Essential Fatty Acids 3,6,9) are important in many ways but a healthy fat that we often forget about that will help also is CLA(conjugated linoleic acid omega 6)helps with the simulation and breakdown of stored body fat.
Tracking calories keeps you accountable for sure! You need protein, carbs, and good fats in your diet to keep your blood sugar levels sustained throughout the day so that you don't have sugar spikes and afternoon cravings.
If you want a specific meal plan please contact me through my profile page and GOOD LUCK! ;0)
1
In the state I live in, Ohio, only Registered Dietitians can provide food recommendations and meal plans. Please be sure you are not opening yourself up to liability issues by providing this information per your states requirements.
That being said, whether you are able to answer this, or you have to refer out, you can always defer back to the Food Guide Pyramid and encourage healthy eating from the main food groups, focusing on fruits and vegetables.
When you mention her culture possibly posing an issue, I'd challenge you to find the healthy components of a Chilean diet: foods that grow there include grapes, apples, pears, onions, peaches, garlic, asparagus, beans, and due to the coast they have a lot of fresh seafood available. There is plenty she could make that is high in nutritional value from these items! Taking someone out of their culture is setting themselves up for disaster; you have to find a way to keep it as part of them, or just as crash diets ultimately fail, so will her new meal plan.
That being said, whether you are able to answer this, or you have to refer out, you can always defer back to the Food Guide Pyramid and encourage healthy eating from the main food groups, focusing on fruits and vegetables.
When you mention her culture possibly posing an issue, I'd challenge you to find the healthy components of a Chilean diet: foods that grow there include grapes, apples, pears, onions, peaches, garlic, asparagus, beans, and due to the coast they have a lot of fresh seafood available. There is plenty she could make that is high in nutritional value from these items! Taking someone out of their culture is setting themselves up for disaster; you have to find a way to keep it as part of them, or just as crash diets ultimately fail, so will her new meal plan.
1
The answers given are all excellent. Perhaps the most important thing to keep in mind are the ADA's recommendations. No special short-term diet plan. Just keep to the research supported suggestions of about 60% carbs (less than 15% simple sugars), 15-20% protein and 15-20% fats (less than 20% saturated).
And add to that a vigorous exercise program (30-60 min/day, 3-5 days per week). that includes cardio, strength and stretching. Vigorous is the key word.
And add to that a vigorous exercise program (30-60 min/day, 3-5 days per week). that includes cardio, strength and stretching. Vigorous is the key word.
1
I am also a registered dietitian. In most states in the US, one must be licensed to provide a "nutrition prescription," i.e., % of food to be consumed as carbohydrate, protein, and fat, calorie level, vitamins, minerals, water, timing of meals, number of snacks or meals per day, etc. Many factors must be taken into consideration before providing a nutrition plan including age, gender, height, weight, personal goals, medical history including medications, herbals, and supplements, family medical history for risk factor assessment, daily activities, intentional exercise, weight/diet history, menstrual history, sleeping patterns, and more. As Ashley answered, "My Pyramid" is a good place to start. A new model we have is "My Plate," located at www.choosemyplate.gov. I have been having trouble getting on the site lately -- not sure why -- may be my computer.
