New Diet Plan
I stopped my weight loss program again last June 2008. When I started I was 230 pounds and went down to 200 pounds last June. Now, I am 210 pounds.
Okay, so I am re-calculating my diet plan to re-orient me.
1. Calculate desirable body weight (DBW)
Using Tannhauser’s Broca Method. Measure height in centimeter (cm), deduct from the measurement the factor 100 and the difference is the DBW in kilograms (kg). To apply this DBW to my status, I will add 10%
Height
= 5 feet and 4 inch = 64 inches
= 61 inches x 2.54 cm
= 154.94 cm
DBW
= 154.94 - 100 = 54.94kg
= 54.94kg
= 54.94kg + 5.494 (10% of 54.94) = 60.434kg ~ 60.5kg
2. Determine the reasonable energy allowance
Total Energy Allowance (TEA) for Light
= 60.5 x 35 = 2117.5
Total Enery Allowance (TEA) for Moderate
= 60.5 x 40 = 2420
I am planning to go back to gym. So, I am taking the TEA for Moderate which is 2420. But I want to lose 2kg in a week. So, my TEA will be 1420 ~ 1500.
3. Determine carbohydrate (CHO), protein (PRO) and fat
Carbohydrates = 1500 x 55% = 825 kcal
Proteins = 1500 x 20% = 300 kcal
Fats = 1500 x 25% = 375 kcal
Next, calculate the grams of CHO, PRO and FAT dividing the calories for each nutrient by the corresponding physiological fuel value (4kcal for CHO and PRO and 9kcal for fat per gram)
CHO : 825 / 4 = 206.25 g
PRO : 300 / 4 = 75 g
FAT : 375 / 9 = 41.6 g
Diet Rx: kcal 1500; CHO 206.25 g; PRO 56.25 g; FAT 50 g
Exchange Diet
Vegetable - 3 exchange
Fruit - 4 exchange
Milk - 1 exchange
Low Fat Meat - 4 exchange
Medium Fat Meat - 2 exchange
Fat - 4 exchange