Hi Miss MayFlower, Yes, you are correct that 4 ounces of TOTAL PRODUCT WEIGHT = 113.398 grams of TOTAL PRODUCT WEIGHT. And 4 ounces of cooked meat, chicken/turkey, fish contains about 30g PROTEIN (actually more precisely 4oz contains about 28g protein). Going forward, I will make sure to tell viewers that I'm referring to 4 ounces of cooked meat, chicken/turkey, fish. And when I mention 30 grams of protein, I am referring specifically to the PROTEIN content, Not the Total Product Weight, where 4 ounces = 113.398 grams = (fat grams + protein grams + carb grams + water grams + vitamins/minerals grams). Thank you for your comment.
This is such helpful information! I’ve been noticing that I don’t really enjoy having snacks throughout the day and prefer to only eat a few meals. These 400 cal meals are great since I love getting in some extra protein! Also, I’m down 9 lbs now! 🥳
WOW!!🎉WAY TO GO JANIE!!! 🎉I'm so impressed by your hard work & discipline!🏅I'm glad you mentioned you prefer the 400 calories and extra protein. I'll keep that in mind when I film more grocery store items. (And in future videos you'll hear that we can only absorb 30-35g protein at one time, so that's something to keep in mind.) I hope you have a great week! 😊
Hi Janie, I just wanted to pop in and say "keep up the great work!" Our motivation & energy may go up and down, but I hope you're still making progress toward your goal. You Can Do It!!! 💙
@@RobertaRDN thanks so much! finals having been kicking my butt, but I’m hoping to get back on track asap! Looking forward to catching up on your videos as soon as i’m done testing!
Hi Valerie! I'm so happy to hear that you're benefitting from the information. Good for YOU for starting your health journey- it's a challenging journey to take but more easily taken with friends; Welcome!! 💙
I might be overthinking, but I thought for the 1800 calorie plan you didn't go over 4 carbs/60 carbs per meal, but I thought you said in this video not to go over 45 carbs per meal. Isn't the 45 for a 1500 calorie plan. Help me understand i know I am overthinking this because that is what I do.
You are not overthinking (but I do that too😊). In fact, I'm very impressed with how observant you are! In Season 1, the focus was on 1200, 1500, 1800 calorie plans that had large meals and very small snacks. In Season 2, I shifted the focus to 300 & 400 calorie meals. I made this change based on viewer comments, and the need for more varied & flexible eating plans. (When I eventually get around to making the "500 calorie meal" video, you'll see that the carb amount will be closer to 4 carbs/60g carbs per meal.) Quick Disclaimer: The "Dietary Guidelines for Americans" recommends 45-65% calories from carbs, and these videos are based on the lower end of the range. Some people may need a higher percentage of carbs based on their health & lifestyle and might want to discuss this with their personal dietitian.
So it says I need 1,900 calories a day to lose 1 lb. a week. I need to lose about 75-100lbs. Should I cut calories lower? I’m 52, 5’8”, 262lbs. Type 2 diabetic I plan to do more walking as weather gets nicer.
Hi Jaedo! Great question! I just plugged in your numbers… and if I were in your shoes (and if your doctor says it's OK), I would do this… I would do a 2 week trial of 1600 calories broken down as 400 calories, 4 times a day. (preferably 30g Protein per meal; I used your adjusted body weight to decide that). The reason I said a 2 week trial is because it takes time to get adjusted to a new routine; after 2 weeks you'll know how hungry you are (if you feel you need to add more food or not), and you'll also be able to assess your rate of weight loss. Remember to choose higher fiber foods for bulk. And barley & oats/oat bran have RECENTLY been shown to release more appetite suppressing hormones in the gut compared with other foods (be mindful of the carb content). What do you think?
@@jaedo71 Awesome!! Oh, almost forgot, make sure to take at least 20 minutes to eat. If you have to.. set a timer for 20 minutes… divide your meal in HALF, eat HALF your food as fast as you want & then STOP; then when the timer goes off, eat the rest. It takes 20 minutes before the brain gets the signal that there's food in the stomach. So if you eat your whole meal really quickly you may still feel hungry b/c the brain didn't get the signal yet (& be tempted to get more food). My patients who've tried this report good results. I've also tried it, and it works! Take care & let me know how it goes. ⭐You got this!🏆
@@RobertaRDN Ok so, on MyFitnessPal my macros are set at 45% carb 25% protein 30% fat and 1,600 calories a day. So I need 4 meals and no snacks?? Thanks!
@@jaedo71 excellent! (in your comment: "...4 meals and no snacks??")- Yes, ideally 4 meals, where 1 of the meals can be thought of as a another meal OR a Big Snack eaten all at once (for example: yogurt + cottage cheese + fruit + nuts). BUT if your daily routine works better with that 1 meal/Big Snack split into 2 smaller snacks, you can do that instead (for example: yogurt + nuts… then later: cottage cheese + fruit). Research is showing that 400 calories at once releases more appetite suppression hormones in the gut than even 300 calories at once. But in the end, do what works best with your lifestyle…. 4 meals (where 1 meal is a meal or Big Snack) OR 3 meals & 2 smaller snacks. 🙂
Love your simple demo. So clear. However, 4 ounces of protein equals 113 grams, NOT 30.
Hi Miss MayFlower, Yes, you are correct that 4 ounces of TOTAL PRODUCT WEIGHT = 113.398 grams of TOTAL PRODUCT WEIGHT. And 4 ounces of cooked meat, chicken/turkey, fish contains about 30g PROTEIN (actually more precisely 4oz contains about 28g protein). Going forward, I will make sure to tell viewers that I'm referring to 4 ounces of cooked meat, chicken/turkey, fish. And when I mention 30 grams of protein, I am referring specifically to the PROTEIN content, Not the Total Product Weight, where 4 ounces = 113.398 grams = (fat grams + protein grams + carb grams + water grams + vitamins/minerals grams). Thank you for your comment.
@@RobertaRDN Thanks so much for clarifying that for me.
I'm in a 12 week nutrition program, but I'm learning more from your videos than the program.
Hi Lori! That was a really nice comment you wrote! WOW!! Thank YOU!! I hope I can continue to make more videos for you.
This is such helpful information! I’ve been noticing that I don’t really enjoy having snacks throughout the day and prefer to only eat a few meals. These 400 cal meals are great since I love getting in some extra protein! Also, I’m down 9 lbs now! 🥳
WOW!!🎉WAY TO GO JANIE!!! 🎉I'm so impressed by your hard work & discipline!🏅I'm glad you mentioned you prefer the 400 calories and extra protein. I'll keep that in mind when I film more grocery store items. (And in future videos you'll hear that we can only absorb 30-35g protein at one time, so that's something to keep in mind.) I hope you have a great week! 😊
Hi Janie, I just wanted to pop in and say "keep up the great work!" Our motivation & energy may go up and down, but I hope you're still making progress toward your goal. You Can Do It!!! 💙
@@RobertaRDN thanks so much! finals having been kicking my butt, but I’m hoping to get back on track asap! Looking forward to catching up on your videos as soon as i’m done testing!
@@janiesmith8049 Good luck on finals!!
Hello there this is great! So many people really need help with this. You make it very simple. I like your visual aides!
Thanks Roe!! I really appreciate your input & supportive comments!!🥰😊
@@RobertaRDN ywc ❤️
can't thank you enough! subscribed!
Hi Ellen! I'm So Happy you liked this video! 😃And THANK YOU so much for subscribing!
This is an amazing resource thank you so much for taking the time to do it!
Hi Kathryn. Thanks for your kind comment 😊 I hope it helps you reach your health goals.💙
Keep it coming
Hi Melinda! I saw your channel… I bet the Taco Soup turned out really yummy. Thanks for your encouraging comment! You're awesome!! 😊
Thank you! It's been so long since I have come up with new content! I enjoy nutrition and I love how easy you make it!
I absolutely love all your information. It has helped me so much to start my journey today. Thank you for caring.❤
Hi Valerie! I'm so happy to hear that you're benefitting from the information. Good for YOU for starting your health journey- it's a challenging journey to take but more easily taken with friends; Welcome!! 💙
You’re awesome! Get my name in there Tom from AZ 🌵
Hi Tom! 😀 I'll be sure to say Hi in an upcoming video. Have a great week!!
Hey Tom, in my new video I give you a "hello" shout-out 😄at 1min 21sec…. ua-cam.com/video/bSfrlXETwMk/v-deo.html
Thank you so much for sharing! Very helpful information.
Hi Christine! I hope the info helps you reach your goals 😊
I’m learning so much
Hi B.B. I'm super happy to hear that! Have a great week!
You are amazing!!!!! Thank you so much
Thank you so much 💙
Such helpful information!!! Thank you!
Hi Veronica! Thanks for your comment! I hope the information helps you reach your goals 💙
Thank You for making these videos, you explain everything so well.
Hi Diane, thanks for watching & for your encouraging comment! Have a great week!
I might be overthinking, but I thought for the 1800 calorie plan you didn't go over 4 carbs/60 carbs per meal, but I thought you said in this video not to go over 45 carbs per meal. Isn't the 45 for a 1500 calorie plan. Help me understand i know I am overthinking this because that is what I do.
You are not overthinking (but I do that too😊). In fact, I'm very impressed with how observant you are! In Season 1, the focus was on 1200, 1500, 1800 calorie plans that had large meals and very small snacks. In Season 2, I shifted the focus to 300 & 400 calorie meals. I made this change based on viewer comments, and the need for more varied & flexible eating plans. (When I eventually get around to making the "500 calorie meal" video, you'll see that the carb amount will be closer to 4 carbs/60g carbs per meal.) Quick Disclaimer: The "Dietary Guidelines for Americans" recommends 45-65% calories from carbs, and these videos are based on the lower end of the range. Some people may need a higher percentage of carbs based on their health & lifestyle and might want to discuss this with their personal dietitian.
So it says I need 1,900 calories a day to lose 1 lb. a week. I need to lose about 75-100lbs. Should I cut calories lower?
I’m 52, 5’8”, 262lbs. Type 2 diabetic
I plan to do more walking as weather gets nicer.
Hi Jaedo! Great question! I just plugged in your numbers… and if I were in your shoes (and if your doctor says it's OK), I would do this… I would do a 2 week trial of 1600 calories broken down as 400 calories, 4 times a day. (preferably 30g Protein per meal; I used your adjusted body weight to decide that). The reason I said a 2 week trial is because it takes time to get adjusted to a new routine; after 2 weeks you'll know how hungry you are (if you feel you need to add more food or not), and you'll also be able to assess your rate of weight loss. Remember to choose higher fiber foods for bulk. And barley & oats/oat bran have RECENTLY been shown to release more appetite suppressing hormones in the gut compared with other foods (be mindful of the carb content). What do you think?
@@RobertaRDN I will try it! Thank you so much! I use MyFitnessPal too!
@@jaedo71 Awesome!! Oh, almost forgot, make sure to take at least 20 minutes to eat. If you have to.. set a timer for 20 minutes… divide your meal in HALF, eat HALF your food as fast as you want & then STOP; then when the timer goes off, eat the rest. It takes 20 minutes before the brain gets the signal that there's food in the stomach. So if you eat your whole meal really quickly you may still feel hungry b/c the brain didn't get the signal yet (& be tempted to get more food). My patients who've tried this report good results. I've also tried it, and it works! Take care & let me know how it goes. ⭐You got this!🏆
@@RobertaRDN Ok so, on MyFitnessPal my macros are set at 45% carb 25% protein 30% fat and 1,600 calories a day. So I need 4 meals and no snacks?? Thanks!
@@jaedo71 excellent! (in your comment: "...4 meals and no snacks??")- Yes, ideally 4 meals, where 1 of the meals can be thought of as a another meal OR a Big Snack eaten all at once (for example: yogurt + cottage cheese + fruit + nuts). BUT if your daily routine works better with that 1 meal/Big Snack split into 2 smaller snacks, you can do that instead (for example: yogurt + nuts… then later: cottage cheese + fruit). Research is showing that 400 calories at once releases more appetite suppression hormones in the gut than even 300 calories at once. But in the end, do what works best with your lifestyle…. 4 meals (where 1 meal is a meal or Big Snack) OR 3 meals & 2 smaller snacks. 🙂