A QUICK GUIDE TOWARD DETERMINING CALORIC INTAKE
Why are you not losing fat and gaining muscle?
Before one can delve into a calorie target there are certain considerations that need to be made. Diet and caloric intake depending on how healthy and efficient your digestive system is. Metabolic efficiency is closely tied into the symptomatic position of the gastric endocrine system, as such the following questions will provide insight into potential macronutrient and caloric changes needed for you to achieve the best possible result in your efforts!
Question section One: DO YOU HAVE HYPOCHLORHYDRIA?
Score your symptom on a scale of 1-2-3 (3 being most severe)
1. Belching or gas
2. Heartburn or acid reflux
3. Bloating within one hour after eating
4. Bad breath
5. Sweat has a strong odor
6. Stomach upset by taking vitamins
7. Sense of excess fullness after meals
8. Feel like skipping breakfast
9. Feel better if you don’t eat
10. Sleepy after meals
11. Fingernails chip, peel or break easily
12. Anemia unresponsive to iron
13. Stomach pains or cramps
14. Diarrhea, chronic
15. Diarrhea shortly after meals
16. Black or tarry colored stools
17. Undigested food in stool
*A total score under 9 would indicate that you are not likely to have dominant symptoms of hypochlohyrdia.
Section Two: ARE YOUR LIVER AND GALLBLADDER WORKING EFFECTIVELY?
1. Pain between shoulder blades
2. Stomach upset by greasy foods
3. Greasy or shiny stools
5. Sea, car, airplane or motion sickness
6. History of morning sickness (this is a 1 or a 0)
7. Light or clay-colored stools
8. Dry skin, itchy feet or skin peels on feet
9. Headache over eyes
10. Gallbladder attacks (0=never, 1=years ago, 2= within last year, 3=within past 3 months)
11. Bitter taste in the mouth, especially after meals
12. Become sick if you were to drink wine (0 or 1)
13. Easily intoxicated if you were to drink wine (0 or 1)
14. Easily hung over if you were to drink wine (0 or 1)
15. Alcohol per week (0=<3, 1=<7, 2=<14, 3=>14)
16. Recovering alcoholic (0 or 1)
17. history of drug or alcohol abuse (0 or 1)
18. history of hepatitis (0 or 1)
19. Long term use of prescription/recreational drugs (0 or 1)
20. Sensitive to chemicals (perfume, cleaning agents, etc.)
21. Sensitive to tobacco smoke
22. Exposure to diesel fumes
23. Pain under the right side of the rib cage
24. Hemorrhoids or varicose veins
25. Nutrasweet (aspartame) consumption
26. Sensitive to Nutrasweet
27. Chronic fatigue or fibromyalgia
*A total score under 11 would suggest that your liver and gallbladder may not be your primary issue
Section Three: IS YOUR GUT INFLAMMED?
1. Food allergies
2. Abdominal bloating 1 to 2 hours after eating
3. Specific foods make you tired or bloated
4. Pulse speeds after eating
5. Airborne allergies
6. Experience hives
7. Sinus congestion “stuffy head”
8. Crave breads or noodles
9. Alternating constipation and diarrhea
10. Crohn’s disease (0=no, 1= yes in the past, 2= currently mild condition, 3 = severe)
11. Wheat or grain sensitivity
12. Dairy sensitivity
13. Are there foods you could not give up (0=no, 1=yes)
14. Asthma, sinus infections, stuffy nose
15. Bizarre vivid dreams, nightmares
16. Use over the counter pain medications
17. Feel spacey or unreal
A total score under 7 would suggest that you are less likely to be experiencing a case of dysbiosis.
Now in the equation to determine calories the following formulae has often been used to determine a caloric base set:
Women: bodyweight lbs x 10
Men: bodyweight lbs x 12
Women: bodyweight lbs x12
Men: bodyweight lbs x 14
Woman: bodyweight lbs x 14
Men: bodyweight lbs x 16
However, this is not considering the position of potential gastric function compromise. Thus the following alterations ought to be considered to both caloric load and macronutrient ratio when determining calorie consumption:
1. Those with hypochlorhydria: should refrain from a diet rich in carbohydrate and opt for a diet balanced in protein and phytonutrients (such as those found in vegetables). In cases of hypochlorhydria the quantity of calories to each feed also needs to be minimal and frequently (every 2-3 hours) consumed. Thus the caloric load is reduced by a total of 500 for baseline calorie results up to 3500, for those with a baseline equivalent above 4000 calories consider reducing caloric load by up to 1000 calories less.
As per example: Jack wants to gain muscle but exhibits symptoms of hypochlorhydria, Jack weighs 200lbs.
Thus 200lbs x 14 = 2800 calories minus the 500 due to his current symptom priority, resulting in 2300 calories. Within the breakdown of Jacks 2300 calories, split of 4-6 divisions ought to be made to increase the likelihood of acidic reaction taking place. Thus each meal would optimally only contain between 575 and 383 calories.
2. Those with Gallbladder and liver dysfunction: Should refrain from high intake of saturated fats, opt for a diet moderate in carbohydrate and protein with lower fat content. Ensure that fat intake contains greater values of polyunsaturated and monounsaturated sources. The caloric value should be maintained at a predetermined value based on the ratio to a goal value. Meals should be spaced at least 3 hours to preferably 4 hours apart to aid detoxification and emulsification capacity.
As per example, Clarice weights 100lbs her objective is weight loss.
Thus 100lbs x 10= 1000 calories maintained at this base point with a macronutrient ratio of 60% carbohydrate, 30% protein and 20% fat (sourced from poly and monounsaturated foods).
3. Those with gut inflammation: should refrain from the consumption of the following:
• Beet sugar
• Cane sugar
• Corn sugar
• Corn syrup
• Honey and related products
• Maple syrup
• Coconut (oil meal, milk, eat)
• Date plum
• Fig (all varieties)
• Kiwi fruit
• Chinese yam
• Morel mushroom
• Yan (sweet potato)
• Brazil nut
• Cola nut
• Hickory nut
• Macadamia nut
Apple cider vinegar
Cream of tartar
Port de salut
Yet may include the following permitted foods:
• Pine nuts
*Note that meat intake should be kept to minimal and fresh-cut salads and plant-based fats become a greater proportion of the food sourced intake. Caloric intake should be reduced by 250-500 calories initially until gastric inflammation and associated symptoms have been contending with.
As per example, David wishes to gain strength toward improvement in his sport of Karate, David weighs 220lbs.
Thus 220lbs x16 = 3520 calories minus 250 calories (as his symptomatic value was on 11, which is 4 points above the determining value of a symptom priority for dybiosis). Therefore David’s suggested calorie intake should be 3270 calories with a macronutrient split of 55% fat, 25% protein, and 20 % carbohydrate.