My previous post was about Kimmer’s musings how to create a maintenance plan. So what did she come up with?
Maintenance is an art requiring experimentation and practice
Begin with a 1200 calorie minimum. Add additional calories depending on your CCE (Carb & Calorie Equilibrium). Older or sedentary people may need to stay around 1200 indefinitely.
Your CCE will depend on your maintenance weight, age, sex, height, activity level, fitness level and personal metabolism. After age 40 we burn approximately 10% less calories each decade due to aging.
For these calorie examples we used a 10-12X multiplier for women and 12-14X for men:
Susie, 34, 5’5″, 125 lbs — Maintenance Calories about 1250-1500 depending on CCE (add 115 calories for walking 2 miles daily)
Barbara, 62, 5’2″, 110 lbs — Maintenance Calories about 1000-1100 depending on CCE (add 100 calories for walking 2 miles daily)
John, 48, 6’0″, 190 lbs — Maintenance Calories about 2300-2500 depending on CCE (add 200+ calories for walking 2 miles daily)
Harold, 62, 5’8″, 165 lbs — Maintenance Calories about 1600-1900 depending on CCE (add 100+ calories for walking 2 miles daily)
Fiber may be subtracted from total carbs. Do not subtract fiber alcohols (all sugar alcohol calories are eventually used by the body).
Aim for 30 grams of fiber daily as recommended by the USDA. Some highest fiber foods include artichoke hearts and beans. Beans are also an incomplete protein. Whole wheat products are better choices for carb items, but check labels to ensure you’re aware of net carbs. Typically they don’t have as much fiber as we might think.
For successful maintenance make the best food choices possible. Everyone will have a fast food burger at some point, but that shouldn’t be a diet staple. Vegetables, whole grains and low fat dairy should be chosen ahead of junk food, sugar and alcohol.
CCE (Carb & Calorie Equilibrium)? What is it? How do you determine it? Of course, it has been copied from Atkins ACE (Atkins Carbohydrate Equilibrium). But Atkins was looking at carbs only. Not calories.
Then she goes on to list the well known 10-12 multiplier. However, typically this multiplier is used for weight loss and not maintenance. But then, if you have been following the Kimkins Diet, you have to stay low calorie or the pounds will start to come back.
Fiber may be subtracted from total carbs? What total carbs? There are no carbs mentioned in the maintenance plan. Except as part of CCE. Which is not explained.
Aim for 30 grams of fiber daily as recommended by the USDA? Should we also eat 45-65% carbs as recommended by the USDA?
And then the self-proclaimed diet guru ends with the very profound recommendation: “For successful maintenance, make the best food choices possible”.
My recommendation for anybody that has followed the Kimkins Diet, in maintenance or not yet to goal, would be to start Atkins and follow it by the book. Atkins induction as a transition from Kimkins and then follow the book as written, climbing the carb ladder towards maintenance.