1

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RDAs for low calorie diet

Answered on August 19, 2014
Created February 12, 2013 at 2:10 PM

I follow a 1000-1200 Kcal diet and according to cronometer I don't reach every vitamin's and mineral's daily goals. As for thiamin, I' ve read that O,5 mg per 1000 Kcals is needed, so I don't worry. For magnesium and D, I supplement. But for folic acid, potassium, A and some B's should I worry if I don't reach the 100% (above 50-70% though)?

5616e8de3e99ae199d9fd896098a331a

(571)

on February 12, 2013
at 03:03 PM

I am male, 32, 120 kg, 173 cm. I only eat real food. Per day: 2 eggs, 150-300 gr meat or fish, 100 gr hard cheese, 500 gr vegetables with EVOO.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 12, 2013
at 02:54 PM

The main reason is that those on starvation diets tend to have horrible rebounds. Again without knowing your actual stats, those of us here can't really offer any pointed information. Getting nutrients from real food (where you stop thinking about eating as *taking in nutrients*) and increasing your physical activity levels are the best things you can do for yourself.

5616e8de3e99ae199d9fd896098a331a

(571)

on February 12, 2013
at 02:49 PM

Why up my calories since I consume 90-110 grams of protein and take the majority of vitamins and minerals and most importantly, don't get hungry? I am morbidly obese and sedentary and I thing that the sooner I get rid of about 50 kilograms the better.

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3 Answers

1
Fab409ac4a30957e3ed508514f7bff02

(295)

on March 12, 2013
at 08:37 PM

I would put in what you used to typically eat and see how the calories, vitamins, and minerals stacked up. Then do a comparison with what you're eating now. That should at least give you a sense of what you're low in relative to what your body was used to. I wouldn't worry if you don't reach 100% RDA because losing that weight is going to have a much more noticeable impact on your health (unless you start having odd symptoms in which case, look back at what you used to be getting to see if there are any large discrepancies).

I'm a very sedentary guy @ 5'6" and 147 lbs. I'll start slowly losing weight when I'm hitting ~1100-1300 calories per day and maintain at ~1500-1700. I used to put meals in to the tracking system at nutritiondata.com to find out how to maximize nutrient intake for those calories to lose weight. It ended up consisting of a daily intake of: Beef Liver (cooked): 1.5 oz - Egg Yolk (large, raw): 3 - Oyster (cooked): 1 oz - Ground Pork (cooked): 4 oz - Boiled Potatoes w/o skin: 16 oz - Spinach (raw): 3 oz - Yogurt, plain: 2 cups

You could do better if you like vegetables.

For more potassium I'd look at adding more potatoes, certain fruits, and maybe using "Lite Salt" (potassium/sodium/iodine). With Vitamin A it's retinol that you really want so liver and egg yolks. B Vitamins from everything listed, but for thiamin, ground pork is okay.

I've read that there is a huge amount of variability in these food databases. Also, I don't have 100% faith in the RDA - still, I don't see the problem with aiming for getting close as a starting point and then making personal tweaks as you learn more about yourself.

1
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 12, 2013
at 05:01 PM

You could eat some liver once in a while, then you'll probably hit most of the RDA's you're not getting already.

0
Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 12, 2013
at 02:30 PM

I don't mean to dissuade you if you are pursuing something that is working for you, but you are not going to get a lot of support on PH for an extremely low calorie diet, nor for attempting to hit RDA levels.

Are there special considerations you haven't told us about that make such a dangerously low energy diet attractive to you?

Even without knowing your sex, age, height & weight, and activity level, I would suggest you up your calories. I would only worry about vitamin levels consumed because you are eating such a little amount of real food.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 12, 2013
at 02:54 PM

The main reason is that those on starvation diets tend to have horrible rebounds. Again without knowing your actual stats, those of us here can't really offer any pointed information. Getting nutrients from real food (where you stop thinking about eating as *taking in nutrients*) and increasing your physical activity levels are the best things you can do for yourself.

5616e8de3e99ae199d9fd896098a331a

(571)

on February 12, 2013
at 03:03 PM

I am male, 32, 120 kg, 173 cm. I only eat real food. Per day: 2 eggs, 150-300 gr meat or fish, 100 gr hard cheese, 500 gr vegetables with EVOO.

5616e8de3e99ae199d9fd896098a331a

(571)

on February 12, 2013
at 02:49 PM

Why up my calories since I consume 90-110 grams of protein and take the majority of vitamins and minerals and most importantly, don't get hungry? I am morbidly obese and sedentary and I thing that the sooner I get rid of about 50 kilograms the better.

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