When Cutting Carbs Becomes Extreme | Q+A

When Cutting Carbs Becomes Extreme | Q+A

by | Jun 20, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have a question regarding cutting carbs. I have attempted to drastically cut carbs and as a result, went through a rough period just not feeling well. I suspect it’s because I went too extreme.  What is the proper way to cut carbs and what is the best way to reduce body fat?

– Gary K.

Answer:

It’s important to maintain your calories when you omit a large portion of your normal diet! Replacing the missing items with equivalent energy from protein and fat sources is key. Often a shift from starches such as bread, pasta and potatoes also means you’re also missing what normally goes on them – butter, jelly, oil, marinara sauce, sour cream, etc.

If you take away 2-3 slices of pizza, for example, and replace it with a couple of roasted chicken breasts, you’re losing hundreds of calories. You could obtain the equivalent calories without the carbs by having the chicken (light and dark meat) with cream sauce or mushroom gravy.

Your brain and nervous system prefer blood sugar as their source of energy. Be sure to consume at least the recommended minimum of carbohydrates to fuel your body properly. The United States Institute of Medicine recommends 130 grams of carbohydrates per day for adults, which is reflected in the 2015 U.S. Dietary Guidelines. (That equates to only 520 calories, typically less than 25% of actual energy consumed.)

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Energy Needs & Caloric Intake | Q+A

Energy Needs & Caloric Intake | Q+A

by | Jun 15, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am asking about approximate caloric intake. I am a 5’3″ female and weigh about 150, highly active with workouts (5-6 times per week, 45 minute workouts. Cardio + strength training). I do not think I am currently eating enough, which is hindering my progress. My goal is to lose weight. What is your recommendation according to the information above?

– Amy

Answer:

Your body size and described workouts would predict that your energy needs are in the range of 1800 – 2000 calories per day for weight loss. Remember that what those calories are comprised of is as important as the amount of calories you consume. Be sure that the bulk of what you eat during the day will support your activity and exercise, meaning fuel up earlier and not at night.

Rather than just counting calories, you should consider how to distribute those calories between carbohydrates, fats, and protein. These macronutrients could be the difference between being hungry or satisfied and retaining muscle or losing it as you lose weight. The goal would be to get enough lean protein, complemented with healthy fat, then the remainder as complex carbohydrates. For you, about 75-85 grams protein, 65-75 grams fat, and 210-230 grams carbohydrate should suffice.

Here’s what a sample day might look like for the above nutrient values:

Breakfast – 1 Cup bran cereal, 1/2 Cup low-fat milk, 1 grapefruit and 1 fried egg

Lunch – 4 oz. tuna salad, 4 rye crisp crackers, large dark green salad, 2 Tbsp. of oil-based dressing

Dinner – 1 small skinless chicken breast, 1 Cup of broccoli, 1 Cup of corn, 1 tsp margarine

3 Snacks –

1 large apple with 2 Tbsp. of peanut butter

1 carrot + 1 celery with 2 Tbsp. of hummus

6 oz. plain low-fat yogurt with 1 C berries + 1 Tbsp. crushed almonds

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Commit to Fit | Father’s Day Edition

Commit to Fit | Father’s Day Edition

by | Jun 14, 2017 | All, Commit Goals, Community, Fitness, Home

Goals, Commitments, Community

See Dads

Welcome to a very special edition of Commit to Fit – the Dad Edition! These incredible fathers are dedicated to maintaining a healthy lifestyle and reaching their fitness goals.

Father’s Day Club Hours will remain the same.

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Nutrition Advice For A Post-Cholecystectomy Diet | Q+A

Nutrition Advice For A Post-Cholecystectomy Diet | Q+A

by | Jun 13, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m a long time member in Arizona. I was wondering if you have some tips for after gallbladder removal. Things tend to run right through me. It seems perhaps I’m not absorbing nutrients like I should. Plus, I tend to not get enough protein. Not a big meat fan. I’d like to bulk up a bit. I work out 4-5 times a week.

– Sherry H.

Answer:

If you don’t have advice from your surgeon/physician regarding an appropriate post-cholecystectomy diet, ask for one! Generally speaking, without a gallbladder to hold bile until it’s needed to break down fat globules, bile just constantly drips into the gut (like a leaky faucet) and fat digestion may be impaired. You do have pancreatic enzymes to digest fat, but they work best when ingested fat globules are first broken down by the bile.

My recommendations for after gallbladder removal: Consume small meals. Avoid more than 10-12 grams of fat per sitting. Chew slowly and thoroughly. Stay hydrated. Ask your doctor about taking supplemental lipase enzymes.

In regards to not getting enough protein, you can add non-meat sources such as eggs, beans, nuts, tofu, reduced-fat cheese, milk and yogurt. Vegetables are essential for consuming enough nutrients, plus they give modest amounts of protein with negligible fat (except avocados and olives).

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

LA Fitness Living Healthy subscribe button

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Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Power Your Way Towards a Stronger Today

Power Your Way Towards a Stronger Today

by | May 17, 2017 | All, Community, Exercises, Fitness, Home, Nutrition, Workouts

“Power Circuit has changed not only my own fitness level as an instructor, but I’ve seen it affect many members who attend my classes. I have witnessed the benefits in changes to my physique, and most definitely my endurance level. Because of Power Circuit, I’m able to take my other classes to a greater intensity.”

Joanna M.

Aerobics Coordinator , LA Fitness

Are you short on time? Get results fast in LA Fitness’ Power Circuit! Power Circuit is a high intensity Group Fitness class offered exclusively at LA Fitness. It consists of highly concentrated quick circuit intervals that challenge your aerobic threshold, while integrated weight lifting helps build bone mass. Power Circuit is a class designed for most age groups, with the ability to modify moves, based on your body’s preferences.

When you take Power Circuit, you can expect to have a high intensity aerobic exercise matched with a short recovery period. The overall or total quick sets last usually about 4 minutes in duration. These quick sets may consist of body squats, step exercises, planks, pushups or use of the step platform. The non-choreographed structure is what keeps the class exciting! Usually, the class ends with ab targeted exercises, aiding in toning your mid-section; which helps leave you feeling stronger, longer.

Power Circuit classes are fresh and creative. The un-choreographed structure helps keep things feeling new and interesting from class-to-class. Lightweights are incorporated into routines, helping to intensify the sculpting of your body. It may seem like a simple workout – but don’t let the lightweights fool you. The high rep count makes the weight of the dumbbells felt fast. The instructor will often times adjust the class based on each individual’s capabilities. For example, an instructor may adjust the number of sets for a particular move if they deem it necessary for the class.

Power Circuit is far from easy – and after just one session you may see how satisfying of a workout it really is for you. It’s a challenging, yet well-worth-it, full- body workout. So, are you up for the challenge?

I asked Power Circuit Instructor, Joanna M., to share her thoughts on why members should choose Power Circuit over other aerobic options offered. This is what she had to say:

JM: In my mind, Power Circuit is a type of catalyst; a place where increased fitness levels take place, changing the dynamics of every other class one may attend. Everything increases in intensity, when the adrenaline hits!

Q: What do you think sets Power Circuit apart from other Group Fitness classes?

JM: Power Circuit is unique due to the cardio quick sets, along with the elevated balance challenges interwoven throughout the workout.

Advice for Beginners:

  1. Observe carefully what the instructor does.
  2. Let your instructor know if you are new to the class/workout.
  3. Listen to your body. It is OK to modify.

Find a Power Circuit Class Near You

Let LA Fitness help you along your fitness journey by trying a Power Circuit class today! And download our mobile app for full access to class schedules and plenty of other helpful information.

Find a Class

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