I recently lost 35 pounds and would like to start eating a more balanced diet.

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I’ve recently lost 35 pounds on a 60-gram protein and 30-gram carbohydrate (daily) diet. I am quite satisfied with the results, but now I would like to start eating a more balanced diet. How much weight should I expect to gain on the high carbohydrate, low-fat diet that’s recommended by the RDA? Currently, I am 5 feet 7 inches and weigh 130 pounds and walk at a brisk pace 2 to 3 times a week for 30 to 40 minutes.

The RDA (Recommended Dietary Allowance) is a list of vitamin, mineral water, protein, carbohydrate, fat and fiber recommendations based on age and gender from birth to age 70 years.

Why not check out your calorie and nutrient recommendations yourself with the Healthy Body Calculator® which incorporates your individual RDA? Based on the amount of protein with inherent fat and carbohydrate, you were eating only 437 calories which are way too low and deficient in vitamins and minerals. You should be able to keep your weight within 5 pounds + or – of 130 by sticking close to the calories your body needs at that weight. Check out how many calories you would need at 125 and 130 pounds at your activity level. It may only be 50 calories difference which may surprise you but over a year’s time, 50 calories times 365 days could result in over a 5-pound weight gain.  This is how your weight can creep up by not keeping track of calories. Also, you can adjust the percent carbohydrate, fat and protein to suit yourself within healthy ranges.

Next, try HELP Healthy Eating For Life Plan® for a personalized eating plan to support your weight maintenance goal. You can use HELP to create a healthy eating plan for weight loss and then a healthy eating plan for weight maintenance.