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-   -   Do I need to eat some more? (http://www.lowcarbfriends.com/bbs/juddd/820434-do-i-need-eat-some-more.html)

Kaos0100 01-06-2014 05:51 PM

Do I need to eat some more?
 
Today is my first day back and it's an UD. My UD calorie number is 2489.

I'm currently at 1400 for the day. I've already eaten supper.

Do I need to get closer to that number or just stop if I'm full? Whether to eat all those calories has always been a mystery to me.

Carly 01-06-2014 06:04 PM

1400 seems much too low.
I think it will be a set up for failure. If not on your DD tomorrow- it's bound to catch up with you over the long term.

One of the great parts of JUDDD is enjoying your UDs and nourishing yourself well. Makes the DDs a breeze.

If your body gets use to 1400 calorie UDs now- how little will you need to eat at goal?

calichris 01-06-2014 06:58 PM

For what it's worth, Dr. Johnson is very clear in his new book that there is no up day number you must reach.

However, I agree with Carly that one thing is to consider is whether it would make the next DD rough. You could experiment and find out. IMO, I don't think one lowish UD here and there is a big deal at all (as long as it doesn't affect your ability to do your next DD), but many people on this board have had the experience that too many low UDs can negatively affect both your metabolism and your losses.

Yam-Yam 01-06-2014 07:46 PM

I vote for not stuffing yourself unnecessarily. In Dr. J's new book he does say what Chris noted and he also stresses over and over that weight loss is about calories in and calories out.

The important thing is not just one day but maybe what happens over a week's time.

I agree with Carly that if tomorrow you find your DD is a killer, you may want to consider pacing yourself on UDs so you are able to get more calories in.

Right after Dr. J says you don't have to absolutely eat all the way up to your UD limit, he does say that if you don't eat enough on UDs or if you think more is good (as in more DD's, very low calories) you risk having your metabolism slow down and that's not good.

Then, bear with me! , Then, another thing is that if you think you may have metabolic issues or insulin resistance, it could be that you need to keep a 1400 calorie limit on UDs.

I only say that because I've read some of Leo41's posts. She actually contacted Dr. J personally because she knew she has metabolic syndrome. He agreed with her about keeping calories low.

In the beginning, I think there is a lot of experimenting to see what works for you. We are all individuals and everyone is a bit different.

The most important thing for the first 2 weeks IMHO is to get your rescue gene activated. That's the magic SIRT1 and concerning that it's the DDs that count most.

You can fiddle around with UDs to figure out what works, but getting those DDs to stay at or under 500 calories if you can in the first 2 weeks is of utmost importance.

OK, I'll stop being verbose now! Sorry to go on too long. Just don't stress out. Trust your judgement and your body, concentrate on the DDs success and this will work great for you!!!:hugs:

Yam-Yam 01-06-2014 07:51 PM

OOps! I lied about shutting up! Here I am again!:hyst:

I just had this thought: Dr. J says for the first few weeks you don't have to really count your calories on UDs. He says do not deliberately over eat. Eat to satisfaction. This would mean that for those not counting calories (or just estimating) on UDs, sometimes they will be high and sometimes maybe not so high.

Again, it's the DDs that are more important in the beginning. Over and out!:up:

LoCarbGal 01-06-2014 10:36 PM

Quote:

Originally Posted by Carly (Post 16745044)
1400 seems much too low.
I think it will be a set up for failure. If not on your DD tomorrow- it's bound to catch up with you over the long term.

One of the great parts of JUDDD is enjoying your UDs and nourishing yourself well. Makes the DDs a breeze.

If your body gets use to 1400 calorie UDs now- how little will you need to eat at goal?

:goodpost::goodpost:

I firmly believe that we can keep our metabolisms revved up if we eat close to our UD calories. You may find that you lose sooooo much better if you stick to the calculator numbers, or at least get close. Carly is so right, you don't want to be trapped eating low calories when you get closer to goal. Eat what you can now and enjoy it. Your calories will get smaller as you do.

That said, I wouldn't force them in late in the evening. Spread them out over the course of the day and it won't feel so overwhelming.

Kaos0100 01-07-2014 06:13 AM

Thanks all. I'm a looonnnng way from any kind of goal...lol.

I limited my carbs yesterday...I don't think I was exactly "low" carb, but I had no bread, potatoes, rice, etc. Except for a 1/2 serving of pretzels. Going along with the low carb menu, I noticed not as many cravings yesterday for sugar.

I ended up eating some pepperoni and cottage cheese (not together) last night after posting. That put me up to about 1700 for the day.

So today is my first DD in many months, and I must say I am not looking forward to it. However, I don't think I'm as hungry this morning as I remember being on past DD's. Maybe because I was relatively low carb yesterday?

Also, I just got my ptero in the mail yesterday. Going to try it first thing this morning also.

Carly 01-07-2014 06:43 AM

Good luck! You can do it!

itsmeshelly01 01-07-2014 07:15 AM

I find that if I keep my calories up on my UD's then my DD's are much easier and keeping it low carb makes a big difference too. I have upped my carbs some adding in some fruit and im trying some soaked oats but they are still under 100 grams on UD's and I stick to protein as much as possible on DD's.
If I make sure to have about 1800 calories on UD's, or more, my DD's are a breeze.

Some people have said that they actually lose better when there is a bigger number between UD's and DD's. We will see about that!!! :) :) :)

KeirasMom 01-07-2014 08:12 AM

Quote:

Originally Posted by Yam-Yam (Post 16745204)
I vote for not stuffing yourself unnecessarily. In Dr. J's new book he does say what Chris noted and he also stresses over and over that weight loss is about calories in and calories out.

The important thing is not just one day but maybe what happens over a week's time.

I agree with Carly that if tomorrow you find your DD is a killer, you may want to consider pacing yourself on UDs so you are able to get more calories in.

Right after Dr. J says you don't have to absolutely eat all the way up to your UD limit, he does say that if you don't eat enough on UDs or if you think more is good (as in more DD's, very low calories) you risk having your metabolism slow down and that's not good.

Then, bear with me! , Then, another thing is that if you think you may have metabolic issues or insulin resistance, it could be that you need to keep a 1400 calorie limit on UDs.

I only say that because I've read some of Leo41's posts. She actually contacted Dr. J personally because she knew she has metabolic syndrome. He agreed with her about keeping calories low.

In the beginning, I think there is a lot of experimenting to see what works for you. We are all individuals and everyone is a bit different.

The most important thing for the first 2 weeks IMHO is to get your rescue gene activated. That's the magic SIRT1 and concerning that it's the DDs that count most.

You can fiddle around with UDs to figure out what works, but getting those DDs to stay at or under 500 calories if you can in the first 2 weeks is of utmost importance.

OK, I'll stop being verbose now! Sorry to go on too long. Just don't stress out. Trust your judgement and your body, concentrate on the DDs success and this will work great for you!!!:hugs:

It really is all about finding out what works for you, but I'd caution against using Leo41 as an example, in this instance, only because she had a confirmed metabolic issue, and knew what her maintenance calories were. Many of us ASSUME our metabolisms are broken and we need to eat less, when really that's not always (or even often) the case, in my experience. When I started JUDDD, my stats were very close to yours, Kaos, and my allotted calories were likewise similar. I made sure to eat every one of my UD calories, and kept my DD calories as low as I was able, and I lost very well. This was despite have undiagnosed thyroid disease.

I always recommend trying to stick as closely to the calculated numbers as possible (UD and DD) for a month before deciding if it's working or if something needs to be adjusted. As others have mentioned, it would be nice to get to your final goal without having to drop your UD calories to a piddly little number, because you weren't eating enough in the beginning. Just my two cent's worth.

gotsomeold 01-07-2014 08:48 AM

I suggest using an online calculator to approximate your resting metabolic rate (RMR). It will be several hundred calories below your UD calculation.

Now, calculate 14% of your RMR (multiply RMR by .14). Subtract that from your RMR. According to Dr J in the first book (second book will be delivered soon) RMR +- 14% was a good UD range to aim for.

I encourage you to use RMR - 14% as your plan for 'this is my lowest UD'.

Once in awhile (especially after JUDDD Magic kicks in) having a low UD - even a zero calorie UD - is NBD. Life happens. But right now while you are just getting those SIRTs activated, it is best to aim high/aim low on the appropriate days.

LoCarbGal 01-07-2014 09:32 AM

Quote:

Originally Posted by KeirasMom (Post 16745722)
It really is all about finding out what works for you, but I'd caution against using Leo41 as an example, in this instance, only because she had a confirmed metabolic issue, and knew what her maintenance calories were. Many of us ASSUME our metabolisms are broken and we need to eat less, when really that's not always (or even often) the case, in my experience. When I started JUDDD, my stats were very close to yours, Kaos, and my allotted calories were likewise similar. I made sure to eat every one of my UD calories, and kept my DD calories as low as I was able, and I lost very well. This was despite have undiagnosed thyroid disease.

I always recommend trying to stick as closely to the calculated numbers as possible (UD and DD) for a month before deciding if it's working or if something needs to be adjusted. As others have mentioned, it would be nice to get to your final goal without having to drop your UD calories to a piddly little number, because you weren't eating enough in the beginning. Just my two cent's worth.

:goodpost:

vanilla_latte 01-07-2014 01:25 PM

A couple of years ago when I got back on the wagon, I wasn't losing well at all. The JB's suggested I track my UD calories to make sure I was eating up to what the calculator gave me. Found I hadn't been and once I did, I began losing.

Kaos0100 01-07-2014 03:47 PM

Quote:

Originally Posted by gotsomeold (Post 16745772)
I suggest using an online calculator to approximate your resting metabolic rate (RMR). It will be several hundred calories below your UD calculation.

Now, calculate 14% of your RMR (multiply RMR by .14). Subtract that from your RMR. According to Dr J in the first book (second book will be delivered soon) RMR +- 14% was a good UD range to aim for.

I encourage you to use RMR - 14% as your plan for 'this is my lowest UD'.

Once in awhile (especially after JUDDD Magic kicks in) having a low UD - even a zero calorie UD - is NBD. Life happens. But right now while you are just getting those SIRTs activated, it is best to aim high/aim low on the appropriate days.

Ok, so I calculated my RMR minus 14%. That number is 1775. If I understand you correctly, this is the LEAST amount of calories I should consume on an UD?

gotsomeold 01-08-2014 05:22 AM

As a regular goal, RMR - 14% seems to be enough (for most people) to stop sirtuan activation and futz up weight loss. For most people, more is better.
But I had a terrible time reaching my UD calories and found RMR - 14% was the minimum that worked for me.

Librarygirl 01-08-2014 05:31 AM

Nancy did you mean to say it stops sirtuan activation, or starts it?:dunno:

KeirasMom 01-08-2014 07:15 AM

I think she meant stop it. You want your UDs to stop the SIRT activation so your body knows it's not in stress mode. On your next DD, you want calories low enough to restart SIRT activation, IIRC.

Librarygirl 01-08-2014 07:19 AM

Ok, that makes sense. :)

Yam-Yam 01-08-2014 04:44 PM

I found an online RMR calculator. Mine is 1687 according to that. Wow. Lower than I thought.

So, Nancy, that would mean I figure out 14% of 1687, subtract it and that's the lowest I should go on a DD. Right?

This is very, very helpful information. Thank you!

Yam-Yam 01-08-2014 04:48 PM

I got 1451

So, I have been happily eating up to my 2000 calorie limit on UDs.

Do you think it would work even better if I didn't go above 1451???

Carly 01-08-2014 04:52 PM

Mine is 1,112 Kcal- Yikes!!!!! Glad I can eat more than that!!!!!!!
So, so, glad I pushed to eat my UD numbers when I weighed more.
It would stink to eat 1,112/200 EOD :stars:

Librarygirl 01-08-2014 04:55 PM

According to my RMR, I can go as low as 1220 on UDs. But I sure don't want to!!! :D


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