Calculating the lowest calorie limit a diet should have.

How do I begin a Weight Loss Program? Part 2 of 3

Calculating the lowest calorie limit a diet should have.

As someone who was lost over 100 pounds, there is only one secret to weight loss...

Chef Charles Michael

            For our calculations consider an average female Jane, age 45, 5 ft 7 that weight 140 pounds and exercises minimally.    5’7” = 67” = 67/ 39.37 = 1.7 meters  140/2.20 = 63 kg

Estimated Energy Requirement (EER)

            EER is the amount of energy required to maintain current body weight depending on the age, gender, and physical activity level for a reference sized individual. The 'Reference size' is based on median height and weight for ages 2 to 18 years. After the age of 18, the reference size is based on median height and weight with a BMI of 21.5 for females and 22.5 for males. The physical activity is defined as a lifestyle. 

 a) SEDENTARY lifestyle that includes only the physical activity of independent living.

b) LOW ACTIVE lifestyle includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to sedentary life style.

c) ACTIVE lifestyle includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to sedentary life style.

                                    Inactive           Active             Very Active

Women (PA)   1.00                 1.12                 1.27

Men (PA)        1.00                 1.11                 1.25

EER Formula Weight in kilo Height in Meters

Adult Female EER= 354 - (6.91* your age) + PA * ( 9.36 * your weight + 726 * your height)

Adult Male EER = 662 - (9.53 * your age) + PA * (15.91* your weight + 539.6 * your height)

Jane’s EER = 354 – (6.91 * 45) +  1 * ((9.36 * 63) + (726 * 1.7))

354 – 311 + 1 * (590 + 1234) = 1867 Jane’s Upper Limit

Common Chart Found in Books and on Internet

EER General Chart		Activity Level
Gender	Age (years)	Sedentary	Moderately Active	Active
Child	2-3	1,000	1,000-1,400e	1,000-1,400e
Female	4-8 9-13 14-18 19-30 31-50 51+	1,200 1,600 1,800 2,000 1,800 1,600	1,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800	1,400-1,800 1,800-2,200 2,400 2,400 2,200 2,000-2,200
Male	4-8 9-13 14-18 19-30 31-50 51+	1,400 1,800 2,200 2,400 2,200 2,000	1,400-1,600 1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400	1,600-2,000 2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800

Janes point of weight loss or gain is 1867.  If she read the chart she would be directed to eat 1800 calories just 67 calories less than the EER calculation.  Now consider Jane at different age, weight and height considerations.

Example #2 Assume now Jane, age 45, 5 ft 4 that weight 200 pounds and exercises minimally. 5’4” = 64” = 67/ 39.37 = 1.63 meters  200/2.20 = 90.91 kg

New EER  354 - (6.91 * 45) + 1 ((9.36 * 90.91) + 726 * 1.63)

                   354 - 310.95 + 1(850.92) + 1183.38  =  2077.35

Example #3 Assume now Jane, age 50, 5 ft 10 that weight 135 pounds and exercises minimally. 5’0” = 60” = 60/ 39.37 = 1.52 meters  135/2.20 = 61.36 kg

New EER 354 - (6.91 * 50) + 1 ((9.36 * 61.36) + 726 * 1.52)

354 - 345.50+ 1(574.33) + 1103.52 =  1686.35

In example #2, Jane's point of weight loss is 300 calories more.  If she tries to cut 500 calories a day off her diet (1300 calories/day)  to lose a pound a week, she is actually cutting calories by 777 calories.  This will cause Jane to not get enough calories to meet her BMR lower limit and she will probably fail at weight loss as the body will begain to conserve or give hunger pains eventually causing her to eat more.  In example #3, Jane cutting calories to 1300 calories a day would only be a 386 calorie reduction.  She is only meeting 77% of her goal and may not even realize it.  Instead of losing 1 pound a week or 52 pounds a year she will lose 40 pounds and may not know why she is not meeting her goals.  In part 3 we put it all together and reveal the secret to weight loss.

About the Author:

 Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were its his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes and instructions on steaming, stir frying and many other techniques.  Both books are available in print or eBook formats and are incorporated into the BURN 500^TM weight loss program.  Chef Charles has trimmed approximately 100 pounds of fat from his body over the last 2 1/2 years which was accomplished through lifestyle changes and eating the right foods not dieting and exercise.  For information on books visit the website or contact Charles by email at charles@EatTheRightFoods.com.

 © Copyright – Charles M. Kandutsch.  All Rights Reserved Worldwide.

How do I begin a Weight Loss Program? Part 1 of 3

Calculating the point of weight loss or gain.

Calorie counting seem to be at the center of every diet. But how many calories does one need to eat? There are two calculations currently in use; BMR & EER that give you an ideal range. From these points you can set your weigt loss goals.

A healthy weight is the weight your body naturally settles into when you consistently eat a nutritious diet, are physically active, and balance the calories you eat with the physical activity you do. Reaching a specific weight is not as important as the lifestyle changes you make to become healthy. Use the BMI Index of ideal weights as a guide. If you are a small framed person you should be close to the low end of the weight range, medium frame middle, and large frame high end. This approximate suggested ideal weight, use it as a guide. Weightlifters, athletes and bone dense individuals will slide the scales to the right a bit as muscle weights more than fat.

For our two calculations consider an average female Jane, age 45, 5 ft 7 that weight 140 pounds and exercises minimally. 5’7” = 67” = 67/ 39.37 = 1.7 meters 140/2.20 = 63 kg

Basal Metabolic Rate

Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. This continual work makes up about 60-70% of the calories we use ("burn" or expend) and includes the beating of our heart, respiration, and the maintenance of body temperature. Your BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting, and exercise habits. This is the minimal amount of calories that your body needs to function.

BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Jane’s BMR= 655 + (4.35 X 140) + (4.7 X 67) – (4.7 X 45)

655 + 609 + 315 – 212 = 1367 = Jane’s Minimal Calorie Requirements

If you are on a highly calorie restrictive diet (diet lower in calories than BMR) it is sure to fail and you will probably be one of the 95% of the people who put the weight back on. Tomorrow we will calculate the point where weight loss begins.

About the Author:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were its his belief that you can’t out run your appetite. He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes and instructions on steaming, stir frying and many other techniques. Both books are available in print or eBook formats and are incorporated into the BURN 500^TM weight loss program. Chef Charles has trimmed approximately 100 pounds of fat from his body over the last 2 1/2 years which was accomplished through lifestyle changes and eating the right foods not dieting and exercise. For information on books visit the website or contact Charles by email at charles@EatTheRightFoods.com.

© Copyright – Charles M. Kandutsch. All Rights Reserved Worldwide.

Apple Raspberry Crisp

Featured in our Kids Cook Cooking Video
Watch the video it's so cute!!

Apple Raspberry Crisp

4 Granny Smith apples
1 pint of fresh raspberries
1/3 cup of sugar
Toss together and place in individual crisp bowls or baking pan.

Topping:
½ cup each: Butter cut in pieces, sugar, and light brown sugar, flour
1 teaspoon ground cinnamon
1 teaspoon salt

Directions:
In large bowl mix all topping ingredients together. Use a hand pastry blender to
incorporate into a granola like consistency. Shape mixture in mountain like
peak on each baking dish. It will melt down and be flat after cooking. Place on
aluminum foil covered baking sheet for easy cleanup. Bake for 20 minutes at
350°. Serve with ice cream and top with whip cream if you like.
Did you know that a crisp has the fruit on the bottom and a crumble crust
on the top, while a cobbler has a crust on the bottom and fruit on top. The pie
has crust on both the top and bottom of the fruit.

Raspberry Crisp Recipe

Raspberry Crisp Recipe

serves nine to sixteen, depending on how you cut it

Ingredients:

• 12 ounces of raspberries, frozen
• 1/2 cup butter
• 1/2 teaspoon vanilla extract
• 1/2 cup packed brown sugar
• 1/2 cup Steel cut oats
• 1 cup Whole Wheat flour

• optional: stevia to sweeten tart raspberries

Preparation Instructions:

Before you start, you will need to thaw your raspberries before making the crisp, so be sure to allow the time to do so.

1. Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius).

2. Spread the raspberries evenly over an 8-inch square glass or Pyrex baking dish. Optional: If raspberries are too tart for you, add some granulated stevia or sugar to taste.

3. In separate mixing bowl, melt the butter, then mix in the vanilla extract.

4. Mix in the brown sugar, until smooth, creaming it.

5. Mix in the Steel cut oats.

6. Slowly mix in the flour (all-purpose flour, ok too), a little at a time. The mixture will start to get crumbly, and that is okay, just keep mixing in the flour as best you can.

7. Once it is well blended, crumble the mixture over the raspberries in the pan. You want the topping to fall fairly evenly over the berries, but gaps here and there are perfectly fine.

8. Once the oven is preheated, bake for at least 35 minutes or until the topping is crispy and slightly browned, and the berries are bubbling all the way to the center.

9. Serve. May be enjoyed with vanilla ice cream, even better yet yogurt.

Why Raspberries are my favorite

Why Raspberries are my favorite food!!

As a kid whenever I got a cold my mother or grandmother used to serve me canned raspberries that my grandfather and I had picked in ice cream buckets from 1 of about 7 secret patches.  Some days I'd eat so many raspberries that I'd just sleep in the sun, and after my grandfather had picked his bucket he would say to me, "Charles Michael, from the size of your belly, at least you didn't eat the bucket.  This blog will contain many recipes that are my favorite, a fair share of them use raspberries the perfect fruit.  As it turns out the raspberries that made me feel better as a kid contain the following reasons:

Raspberries. As an antioxidant food containing ellagic acid, raspberries help prevent unwanted damage to cell membranes and other structures in the body by neutralizing free radicals. Raspberries possess almost 50% higher antioxidant activity than strawberries, three times that of kiwis, and ten times the antioxidant activity of tomatoes.  Raspberries emerged from our nutrient ranking system as an excellent source of manganese and vitamin C, two critical antioxidant nutrients that help protect the body's tissue from oxygen-related damage. They also qualified as a good source of riboflavin, folate, niacin, magnesium, potassium and copper. Coupled with this strong B vitamin and mineral content, raspberries qualified as "excellent" in terms of dietary fiber. This combination of nutrients makes raspberries a great fruit choice for having minimal impact on blood sugars.

As I look back at my childhood, and remember all the times my mother had to look for me sleeping in the raspberry patch, she even installed a bell that rand so loud you could hear it for a 1/2 mile, I think I was destined to share nutrition advice that made be feel better, lose 100 pounds and become healthier.  As I write this post i just polished of a carton of Driscoll's only the Fines Berries. 

Raspberrries or Framboises my favorite.

Tomorrow one of my favorite raspberry tart recipes.

Chef Charles Michael's

Eat The Right Food

Pictures from the Farmers Market