- The Authors
Jeff Thiboutot
Matt Schoeneberger
Q & A – Low fat or low calorie foods?
Filed under: diet — Tags: low calorie, low fat, weight loss — Matt Schoeneberger M.S. @ 11:30 am
S.P.E.E.D. Q & A – How do I figure out how many calories I need to lose 10 lbs in 2 weeks?
Question:
Where can I find a table that tells me (according to height and weight), how many calories I should have each day? If I wanted to lose 10 pounds in 2 months, how many calories will I need to cut out to attain this goal?
In the Doing SPEED chapter, we outline our preferred method to find your caloric and macronutrient (Protein, Carbohydrate, Fat) intakes. Below is a link to a calculator I created that should make it even easier. Just plug-in your height, weight and age. Choose your sex and activity level. Then choose the degree of caloric restriction you’d like to use (20-40%) and the amount of carbohydrates you’d like to consume.
http://www.speedweightlossbook.com/doingspeed/0106/zr2kxy3/cminst.html
Figuring out the amount of calories you need to cut to lose 10 lbs. in 2 months is in one respect more complex, but in another very simple. Let me explain.
There are equations for figuring out the human metabolism that are complex and confusing. There are educated guesses as to how large a caloric deficit a person will need to lose a certain amount of weight in a certain period. These aspects, however, seem to be highly variable between different people which makes it all a complex guessing game.
Here’s where it gets easy. Cut calories. If you want, start by cutting 20%. If after a week or two that doesn’t work. Cut 30%. And then 40%. This all hinges, of course, upon your ability to KNOW, for sure, that you’re taking in a certain amount of calories.
Journal. Journal. Journal.
Filed under: diet — Tags: counting calories, weight loss — Matt Schoeneberger M.S. @ 12:52 pm
Trader Joe’s Cheese and Trek Mix
“But what do I eat?”
It’s the question I hear the most directly after telling someone to cut processed garbage out of their diet.
Here’s a simple snack that will keep you satisfied for hours.
Trader Joe’s Grass Fed Cheddar Cheese – 2 oz.
Trader Joe’s Trek Mix – 1/4 cup
Calories: 390 – CHO: 13g – PRO 19g – FAT: 29g
We have no relationship with Trader Joe’s, we just like some (definitely not all) of their products. To be honest, a portion of what you’ll find on the shelves of TJ’s I wouldn’t feed to my enemies 
Filed under: diet — Tags: grass fed, trader joe's, weight loss snack — Matt Schoeneberger M.S. @ 10:42 am
Chipotle Burrito Bowl – a great weight loss meal!
First I’d like to point Chipotle fans to www.chipotlefan.com. You want to know what Chipotle has to offer and how it will fit into your diet? This is the place to go.
On to the point… I’m sitting here eating a Chipotle burrito bowl with these ingredients:
black beans
guacamole
sour cream
steak
lettuce
cheese
tomato salsa
According to Chipotlefan.com, this burrito bowl breaks down like this:
| Nutrition Facts |
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| Amount Per Serving | |||||||||||
| Calories 705 | Cal from Fat 360 | ||||||||||
| % Daily Value* | |||||||||||
| Total Fat 39g | 60% | ||||||||||
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| Cholesterol 135mg | 45% | ||||||||||
| Sodium 1440mg | 60% | ||||||||||
| Total Carbs 39g | 13% | ||||||||||
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| Protein 50g | |||||||||||
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| INGREDIENTS: Tomato Salsa,Black Beans,Cheese,Sour Cream,Guacamole (4oz),Lettuce,Steak (4oz) | |||||||||||
For many of you, this would count as two meals. Cut this in half and you’ve got about 11 net grams of carbohydrates (total minus fiber). This is also a near perfect breakdown of protein/carbohydrate/fat ratio for a S.P.E.E.D. plan:
Fat: 50%
Carbohydrates: 22%
Protein 28%
This is a perfect example of the fact that you don’t have to eat boring, bland food to lose weight. This is a great-tasting meal and it’s perfect for weight loss.
-Matt
P.S. – we have no affiliation with Chipotle, we just think they’re a pretty cool business that is doing some great things. Support them.
Filed under: diet, weight loss — Tags: burrito bowl, chipotle, weight loss — Matt Schoeneberger M.S. @ 12:49 pm
Emotional Eating Does Not Solve Problems
Yesterday, a client of mine stepped on the scale and didn’t like what she saw. She was frustrated, understandably so. I asked what happened since I saw her last and she said “I’ve been eating to solve all my problems.”
I responded, “Does that work?”
“No!”
This is where the lines blur between weight loss coach and life coach. In order to help my clients achieve long-term weight loss, I need to help them develop new habits in many areas of their lives, especially ones that relate to food in some way.
For this client, talking more about proteins, carbohydrates and fats or blathering on about cholesterol or caloric intake isn’t going to help. I need to find a way to help her see that eating does not solve problems (except maybe for hunger) and then find a way to help her apply that knowledge.
So, here’s an activity she will do during her next session.
1. Make a list of things that need to get done that you’ve been putting off.
2. Prioritize that list. The item that scares you the most goes at the top.
3. Do whatever it takes to cross that first item off. Force yourself to get it done.
4. The rest of the list looks easier in comparison, doesn’t it?
You see, people have a tendency to eat when they are avoiding an item on their to-do list. Don’t fall into that trap. Prioritize that list and recognize that you have the strength to tackle the hardest item on it. Even if you can’t complete the item right now for whatever reason, do as much as you can to get the ball rolling. Then once you’re done, go have a well-made, well-planned meal.
Filed under: diet — Tags: emotional eating, to-do list, weight loss — Matt Schoeneberger M.S. @ 11:39 am
If you are following a low carb diet then you should be eating a high amount of fat, relative to the other two macronutrients. Fat should make up 40-60% of your calories. The amount will vary depending on the carb intake you are shooting for. Here is an example;
- Total calorie intake 1,500
- Carbs @ 20% = 75 grams
- Protein @ 30% = 112 grams
- Fats @ 50%, which is the balanced left over = 83 grams
I think the following helps to visualize the relative macronutrient intakes. Protein should stay about the same while the carbs and fats vary. In fact, you should figure out your protein needs first. A protein intake of about 1.5g/kg (.7g/lb) is a good place to start. As carbs or fats go up the other one should go down.
Here is a low carb view
Here is a high carb view
If you are eating a low carb diet make sure you are eating some good fats, such as whole eggs, dark meats, nuts, seeds, avocados, coconut, and olives. You still need to be aware of the amounts, but these foods should be part of your regular diet. These foods not only have some good fats and taste good but are also loaded with many health promoting nutrients. Bon appetit.
Filed under: Uncategorized, diet, weight loss — Jeff Thiboutot M.S. @ 2:43 pm
Sometimes, a little white lie is good for everybody!
Filed under: diet, weight loss — Tags: Low-carb, weight loss — Matt Schoeneberger M.S. @ 11:19 am
How Do I Break A Weight Loss Plateau?
Weight loss plateaus – they’re not some mystical beast. Breaking them is a matter of re-evaluating your plan and editing it to fit your current needs.
Filed under: diet, weight loss — Tags: plateau, weight loss — Matt Schoeneberger M.S. @ 2:23 pm
Fitday.com is an incredibly powerful and FREE weight loss tool.
Open to full screen by clicking in the bottom right corner!
Filed under: diet, weight loss — Tags: diet, weight loss — Matt Schoeneberger M.S. @ 11:44 am
The Special K Challenge – Weight loss at what cost?
Well, I took the Special K Challenge.
No I didn’t, but I saw a commercial for it and decided to check it out. For those of you not familiar with it, Kellogs is challenging people to lose weight with Special K and other Kellogs food products. They even give you entire menu ideas (loaded with Kellogs products).
When you start they ask the reason you want to lose weight and give you a few answers to choose from, ask when you want to start, and you’re provided your plan. They don’t ask your age, weight, body composition, weight loss goal, or anything else typically used to calculate a diet plan.
I chose the most basic plan I could and looked at the first day. I investigated the calorie and macronutrient content of the day. Here it is:
970 calories, 133 grams of carbohydrate (48 grams of sugar), 43 grams of protein, 16.5 grams of fat
55% of daily calories come from carbohydrate. As you know, Jeff and I are not supporters of a high carbohydrate intake and this is high. Now, some cultures do maintain good health on high(er) carbohydrate intake levels, but these cultures are not eating processed cereals, and here’s why:
On the Special K diet, 20% of calories come from sugar! On the diet you will also consume such ingredients as high fructose corn syrup, corn syrup, soy protein isolate, sugar, maltodextrin, fructose, hydrogenated oils, soybean oil… all ingredients I would recommend you put in your body in very limited quantities, if at all.
Will you lose weight? A resounding “Yes!”
Will you better your health? Not a chance! Remember, weight loss will not necessarily make you a healthier person. There is a complex relationship between weight and health, and more weight is not always dangerous and less weight is not always better. For a better understanding, check out the first chapter of S.P.E.E.D., available free here.
Filed under: diet, nutrition, weight loss — Tags: special k challenge, weight loss — Matt Schoeneberger M.S. @ 11:22 am
