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Hi, Stephen. According to your gender, measurements, and activity level, your daily menu pattern here is based on 200-225 gm carbohydrates (40 gm or less from sugars), 130 gm protein, and 70-75 gm fat (1/3 or less from saturated fat, with minimal trans-fats); recommended sodium is about 2000-3000 mg sodium per day; the upper limit for cholesterol is about 300 mg per day if you are healthy; and about 40 gm/day of fiber (mix of soluble and insoluble).
Thanks Ossie,
I have been trying to just do whole foods but need to loose 30 lbs
of belly fat. My weight is 157 and I ohave only lost 1.5 lbs in 2 weeks. Excersize is light. How do I know how many prot, carbs etc
and how to allocat these to loose fat? PDEThe Menu Planner automatically does this for you, based on the information you put in your profile. If your extra weight is centered in your belly, it will be a slow start – and in general, the weight loss here will be slow because you are eating according to how you should eat to maintain a healthy weight, not a “crash” sort of diet to slim down fast. It is annoying at first, but the results last longer.
In the future, the program will post more information regarding allotted carbs, proteins, and fats to hep guide your own menu planning.Hi Ossie, I find the TrimDownClub menu’s very convenient, but I really struggle to eat all the food – it is way too much for me! What advice is there for me? Is it ok to eat the food on my daily menu, but cut down on the amounts?
Ossie: If this is called “The Trim Down Club” aren’t we supposed to be loosing weight not maintaining it? When I joined it talked about getting rid of “belly fat”. I know how to eat healthy and proportions, however, I thought this “diet” was supposed to be a diet and although you answered someone’s post with “this is not a crash diet”, I don’t understand how “maintaining weight” can be a diet. I was under the impression this was to LOOSE weight not maintain. This was sold to me as a diet, not just how to eat right, I know how to do that. I was trying to loose the last 20 pounds of belly fat that doesn’t seem to want to disappear.
Pelkind, MMWiese, and SoulfulSeeker: Try cutting back a little on the fat and carb amounts, though no more than a quarter of what you’re given. Be sure to keep all the proteins and vegetables. If you can make the proteins leaner than they are now (cut back on fats), that will help, too.
Last, but definitely not least, exercise if the best thing for getting metabolism up, especially in the belly area. Even just brisk walking or adding a brisk walk for 20-30 minutes per day can add up and make a difference (if the weather is poor, walk in place in front of the TV, or do floor exercises with a DVD). Getting your metabolism up and keep it up is a priority.Is it really necessary to eat the proportions listed in the menu, I have a hard time eating that much food, sometimes half of it would be plenty for me?
Is there a way to get the ratio of carbs, protein and fat per meal and snack? I am not good at doing prepared menus and usally like to do my own. While I probably will try some of the recipes for the most part I think I would do better just knowing what my ratios should be. Any help will be greatly appreciated.
I am new to the program, here, and have a question, similar to many others. You say you will calculate the # of proteins, carbs and fats we should aim for daily with certain info. Here is mine: 5’2′, 154 lbs., low activity level -but working on raising it- and am a newly diagnosed diabetic.
Also, I thought the meal planners wpould be more into meals, not just ingredients that don’t, in most of my plan for the week, go together to make an actual meal. Can we add other ingredients to make the ingredients go together or what?Hi, ThinnerKaren. The intention is for you to eat all the foods listed, but it is also good to listen to your satiety signals and get used to not overdoing it. If you do want to cut back, don’t cut back more than about 1/4, and start with the fats and carbs, sticking with the proteins, vegetables, and fruits. It is actually better to add some physical activity that it is to cut back further. If you are still concerned, you are welcome to list here your age, height, weight, and activity level, as well as a sample day from your menus, and I can do a more precise calculation for you.
Hi, SavedByGrace. The diet patterns will be made available in the near future – the tech development team is working on it. For now, if you want to list your age, height, weight, weight goal, and activity level, I can give you an idea of what your daily pattern would look like.
Hi, CarolClay. You can definitely add other ingredients to the basic ones you get in your menus from the Menu Planner, but do try to be aware of what and how much you are adding, and how it will add up. Try to use the program’s online guides – that salt-free, fat-free, sugar-free seasonings (herbs ad spices, vinegars, organic fat-free sauces) not only don’t “add up”, but also have added benefits. If you add a teaspoon of “good” fat (i.e. olive oil) a couple of times a day, that is also fine.
As for your menu pattern, according to the information you provided, the following is what would be recommended (you can use the American Diabetic Association exchanges for starches, proteins i.e. meat/dairy/substitutes, veg, fruit, fats):
Breakfast: 2 starches, 2 proteins, 1 fat, 1 fruit
AM Snack: 1 starch, 1 protein, 1 fruit or vegetable
Lunch: 2 starches, 2-3 proteins, 1 fat, 1 vegetable
PM Snack: 1 starch or sweet, 1 protein, 1 fruit or vegetable
Dinner: 2 starches, 2 proteins, 1 fat, 1-2 vegetables
Night Snack: 1 starch or sweet, 1 dairy/substitute protein
The overall ratio is about 1 gm fat to 1.5-2 gm protein to 2.5-3 gm carbs.Hi, MarilynD14me. The Menu Planner application works out for you if it is the 1/2 or full portion. It depends what other items are in the meal. If you want the full two cups, you can reduce those other items depending on the nature of the recipe. For example, if it is a vegetable soup with beans, you can cut back (by about 1/4) the other vegetables, starches, and protein.
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