Too Full --- Need more Calories

AprylMunro

I have this problem that I can't get over. I have 10 more pounds to lose, and I'm trying to eat 1350 cals a day and I'm burning around 300-500 calories in workouts daily. The trouble is, once I get to 1100 cals, I'm full. I don't want to eat anymore and I'm forcing myself to.

Any advice?

diannethegeek

Including some more calorie dense foods would be an easy way to boost your calories by a few hundred calories. These are foods that have a lot of calories but don't add a lot of volume to the food you're already eating.

This is a generic list and doesn't account for your personal routine, but anything here can be included in a balanced diet (as long as there are no allergies, medical conditions, obviously):
avocado
cheese
full fat diary
Greek yogurt
ice cream
peanut butter
dark chocolate
less lean cuts of meat
seeds (chia, flax, sunflower, etc.)
nuts
olive oil
coconut oil
butter
beans and lentils
protein shakes, bars, and smoothies
hummus
beef jerky
cornbread
tuna
full calorie condiments
full calorie sauces & dressings
sour cream
guacamole
whole grain pasta
rice
bacon
whole eggs
quinoa
fruit and fruit juices
pretzels
bananas
scones
muffins (bran, blueberry, banana nut, etc.)
potatoes (sweet, red, gold, purple, white, etc.)
granola
coconut
salmon
edamame
honey
molasses

tigersword

Eat more calorie dense foods. Low calorie =/= healthy.

Sabine_Stroehm

If you're doing low fat products swap them out for full fat.

AprylMunro

I'm eating avocado (homemade guacamole), protein shakes with berries and spinach, fruit, veggies. Lean meat like chicken and fish. I don't eat anything that is reduced fat, just eat full fat items in moderation.

Thanks for your input!

JoRocka

ice cream- there is always room for ice cream.

ldrosophila

chips and dip MMMMM! I'm thinking sour cream and onion ruffles and french onion dip that's a winning combo

jkwolly

tigersword wrote: »

Eat more calorie dense foods. Low calorie =/= healthy.

This!

Peanut butter, ice cream, cheeeeese and wiiiiiine please.

AprylMunro

Healthy, clean food! haha.

Hornsby

No one food is healthy or unhealthy. If you became overweight and needed to lose weight, eat some of those foods that you ate to add some calories...

La5Vega5Girl

Sabine_Stroehm wrote: »

If you're doing low fat products swap them out for full fat.

agree

dobcho

AprylMunro wrote: »

I have this problem that I can't get over. I have 10 more pounds to lose, and I'm trying to eat 1350 cals a day and I'm burning around 300-500 calories in workouts daily. The trouble is, once I get to 1100 cals, I'm full. I don't want to eat anymore and I'm forcing myself to.

Any advice?

dobcho

Hi
Just eat less calories if you feel full

Hornsby

dobcho wrote: »

Hi
Just eat less calories if you feel full

Hopefully this poster meant to say that this was what you shouldn't do...

GemmaM_x

dobcho wrote: »

Hi
Just eat less calories if you feel full

She's currently consuming a mere 1100 calories.

This is terrible advise.

Agree with the other posts regarding nutrient dense items. Don't worry too about what is typically regarded as a healthy or unhealthy food. Calories are calories.

AprylMunro

Thanks everyone. I'm trying not to go under 1350 calories while lifting weights and doing cardio. I need to be healthy and that's why I'm struggling right now with that. It's a weird phase I've never experienced before.

If anyone could check out my food diary and offer a critique, that would be awesome. I guess, just keep eating?

RodaRose

Some suggestions that might help.
Steak instead of chicken
Two or three slices of bread instead of one
Salmon or tuna instead of Haddock
More guacamole instead of 2 Tables spoons
Larger portions of meatloaf.
One whole banana or two instead of one half.
Chicken dark meat instead of chicken breast.
Regular crackers instead of reduced fat crackers.
Full fat/regular margarine instead of low fat.

AprylMunro

Awesome RodaRose! Thanks. I'll still lose weight? Right?

Hornsby

Weight loss is about the amount of calories you consume. What it is has little to no effect.

GemmaM_x

AprylMunro wrote: »

Awesome RodaRose! Thanks. I'll still lose weight? Right?

I'm only 5'1'' and physically eating 1600-1900 calories a day and losing weight while strength training with some cardio.

Use Scooby calculator to work out your total calorie needs based on your activity level and reduce by 10-15% for a healthy sustainable loss. If you choose sedentary, you should be eating back exercise calories too.

With regards to exercise calories, I only eat back about 50-70% due to MFP overestimating cardio.

ninerbuff

Calorie dense food options. Or just add some oil in.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

GemmaM_x

Also, when weight training, don't focus too much on the scales. I fluctuate wildly!

Take photos and compare once a month. You'll be amazed at the difference if you've stuck with it

I figure it's better to 'only' lose half a pound, and that be mostly fat, and not muscle. It'll be a slower road, but it's easier to maintain muscle mass than gain it back at the end!

AprylMunro

Awesome GX. I'm 5'0 and recently lost 20 pounds by limiting my calories. Now I'm trying to eat more, as recommended. It's tough though after training yourself to not eat that much. I appreciate your feedback.

Loving the weights, and I feel better, but my measurements are not going down as well as the last 10

brain328

AprylMunro wrote: »

I have this problem that I can't get over. I have 10 more pounds to lose, and I'm trying to eat 1350 cals a day and I'm burning around 300-500 calories in workouts daily. The trouble is, once I get to 1100 cals, I'm full. I don't want to eat anymore and I'm forcing myself to.

Any advice?

Protein shakes help

GemmaM_x

It really is! I used to be a firm believer in 1200 calories, until last year and it is a massive change you have to make to your mindset! Don't be scared of good fats, they're great for getting your calories up.

Just think how hard it will be to gain that muscle back, stick with the strength training! You need these calories to fuel your workouts, else you'll end up, as I did, with persistent colds, general lethargy and feeling exhausted!

If you fancy some extra support or food suggestions, feel free to add me; my diary is open to friends.

lucretiaderoso

Protein bars can fill that gap pretty easily. Just aim for a brand that fills the nutritional needs you have. I personally like Pure Protein brand. Roughly 180-200 calories with 18-21 grams protein and very little sugar. It also helps me to keep my water intake up because you need to drink a full glass of water with them.

chiilipepper

How long have you been trying to eat 1300 calories??? the reason I ask its because at the beginning of a new regimen its hard to eat all the calories and we constantly feel full. Once you get your metabolism faster your body will ask you for more food. Maybe try to eat 2.5 to 3 hours to speed things up. You can have some as easy as a protein shake 100% whey and that's a liquid meal but its gives your body the calories and protein you need. Make sure to see grams of sugar and protein. Hope this help!

Shoechick5

Tablespoon of peanut butter

cwolfman13

AprylMunro wrote: »

Thanks everyone. I'm trying not to go under 1350 calories while lifting weights and doing cardio. I need to be healthy and that's why I'm struggling right now with that. It's a weird phase I've never experienced before.

If anyone could check out my food diary and offer a critique, that would be awesome. I guess, just keep eating?

You don't need to eat more volume...you need to eat more calorie dense foods. Eat more dietary fat...dietary fat doesn't make you fat. Cook with oils, use full fat salad dressings and what not...eat some nuts and/or avocados...eat fattier cuts of meat, etc.

Almost everyone I know who has this issue is scared of dietary fat and they have this notion that it's "unhealthy"...dietary fat is an essential macro-nutrient and not getting enough is what is unhealthy.