Struggling to eat enough calories!
Replies
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.1200 calories for a young man is ridiculous, how on earth are you fueling your exercise? Keep that up long term and you are risking health implications. Your body is currently cannibalizing lean muscle mass and things like connective tissues.
You will lose weight in a sensible deficit.
This all sounds like an end of day bowl of fun to me.
Ice cream
Chocolate
Nuts
Nut butters
Biscuits
You'll hit your macros.
I think the only reason is that because everything I am eating is just packed full of nutrients so my body is getting most of what it needs.
When I put down what I eat yesterday it seems like it should be more but it comes out at 1057.
Breakfast;
3 Scrambled Eggs - 210 calories
spinach - 23 calories
cherry tomatoes - 20 calories
Total - 253 calories
Snack - Hard Boiled Egg - 68 Calories
Lunch -
Home made Roasted Butternut Squash Soup - 159 calories (used the import recipe)
Granny Smith Apple - 80 calories
Total - 239 calories
Dinner
Home made Beef Stew - 264 calories (used the import recipe)
half a broccoli - 49 calories
half a cauliflower - 14 calories
Total - 327 calories
Snacks
10 pistachios - 60 calories
Banana - 110 calories
Total Calories for the day - 1057
I also ran 3 miles in the evening and burnt 564 calories.
What I really don't understand is that before I started eating healthy which was about 6 weeks ago I would have been eating near on 3000 calories a day and I feel less hungry now than I did then.
scramble your eggs in butter with cream
try your vegetables roasted in oil with grated cheese, salt and pepper
eat more nuts
bring back carbs slowly
protein and fats are highly satieting
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If you lower your carbs, you have to increase your fats, to sustain satiety, energy and calories. An easy way to approximate your BMR is to take what you weigh in lbs. Multiply by 10 this is roughly the calories you eat per day to maintain current weight.0
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I like the philosophies behind paleo but for me personally I am not sure I could stick with it forever as I do like my carbs. Over the last few weeks I have really been pushing the exercising and personally think that if I continue exercising the way I am I can easily bring in a bit more carbs. For me the best thing about paleo is the increase in veg that I get and the extra vitamins etc. I think the long term plan is paleo at the heart with a couple of exceptions. I have cut dairy out completely apart and really don't miss it to be honest.
Consuming more fats is central to the paelo diet.
Some high fat /high calorie Paleo foods:
lots of nuts like macadamias, walnuts, pecans
seeds like sunflower seeds, pumpkin seeds, hemp seeds, chia seeds,
bacon, fatty cuts of steak, hamburgers,
almond butter, avocados, coconut/ flax seed/ olive oil
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Nut butters, avocado, cheese, nuts.0
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1200 calories for a young man is ridiculous, how on earth are you fueling your exercise? Keep that up long term and you are risking health implications. Your body is currently cannibalizing lean muscle mass and things like connective tissues.
You will lose weight in a sensible deficit.
This all sounds like an end of day bowl of fun to me.
Ice cream
Chocolate
Nuts
Nut butters
Biscuits
You'll hit your macros.
I think the only reason is that because everything I am eating is just packed full of nutrients so my body is getting most of what it needs.
When I put down what I eat yesterday it seems like it should be more but it comes out at 1057.
Total Calories for the day - 1057
I also ran 3 miles in the evening and burnt 564 calories.
What I really don't understand is that before I started eating healthy which was about 6 weeks ago I would have been eating near on 3000 calories a day and I feel less hungry now than I did then.
But it's not. As a 27 year old male who exercises your body isn't getting "what it needs" in 1100-1200 GROSS calories. By your math here you netted a whopping 493 calories. That isn't fueling your body with what it needs.0 -
1200 calories for a young man is ridiculous, how on earth are you fueling your exercise? Keep that up long term and you are risking health implications. Your body is currently cannibalizing lean muscle mass and things like connective tissues.
You will lose weight in a sensible deficit.
This all sounds like an end of day bowl of fun to me.
Ice cream
Chocolate
Nuts
Nut butters
Biscuits
You'll hit your macros.
I think the only reason is that because everything I am eating is just packed full of nutrients so my body is getting most of what it needs.
When I put down what I eat yesterday it seems like it should be more but it comes out at 1057.
Total Calories for the day - 1057
I also ran 3 miles in the evening and burnt 564 calories.
What I really don't understand is that before I started eating healthy which was about 6 weeks ago I would have been eating near on 3000 calories a day and I feel less hungry now than I did then.
But it's not. As a 27 year old male who exercises your body isn't getting "what it needs" in 1100-1200 GROSS calories. By your math here you netted a whopping 493 calories. That isn't fueling your body with what it needs.
I agree. OP, you must start eating much more. People have suggested avocados, nuts, cheese, butters. You can add those to vegetables too- salad with avocado, some nuts and cheese on top, don't forget the olives, croutons, add some hearty chicken-this is a calorie dense meal.0 -
jtitus216A wrote: »If you lower your carbs, you have to increase your fats, to sustain satiety, energy and calories. An easy way to approximate your BMR is to take what you weigh in lbs. Multiply by 10 this is roughly the calories you eat per day to maintain current weight.
No, this is not accurate. My current weight is 140, so that would mean eat 1400 calories to maintain weight. I ate more than that when losing my weight. My actual maintenance calories with exercise are 2,000-2,200, without exercise my maintenance is 1,900 calories.
BMR is the amount of calories you must eat to survive at your most sedentary level, if you are comatose. Mine is about 1350 or thereabouts.
Please share where you got this information.0 -
jtitus216A wrote: »If you lower your carbs, you have to increase your fats, to sustain satiety, energy and calories. An easy way to approximate your BMR is to take what you weigh in lbs. Multiply by 10 this is roughly the calories you eat per day to maintain current weight.
NO
BMR =/= Calories needed to maintain. That would be TDEE.
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What is half a broccoli? what is half a cauliflower? you should weigh these items. I eat a ton of veggies everyday and i have no problems eating upwards of 1800 a day. a dinner for me can consist of 400g of broccoli, 200g of brussell sprouts, 3 eggs, ground turkey and salsa not to mention roasted peppers. its easily around 600 calories.
I bet your eating more veggies than you think if you are saying yor full, and your probably taking in more calories. they only way to know is get a digital food scale.0 -
Eat some dairy.0
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I know it is said in pretty much every thread, but most people vastly overestimate how many calories they burn through exercise and underestimate how many calories they consume.
In this particular case, the OP says he is having “home made beef stew” for dinner at a total of 264 calories. Umm, is there any beef in that stew? Three ounces of beef is over 200 calories in and of itself, so unless the OP is just having broth there is no way he is accurately calculating his intake here.
The OP isn't complaining about having low energy. He says he’s only hungry right before he eats lunch/dinner and is “eating so much veg with all my meals they are filling me up.” He’s currently losing 0.8 to 1 kg a week. That is within the range of what is considered healthy for someone his size. His metabolism isn’t shutting down, he’s not going into starvation mode, he’s not damaging his health, and he most certainly doesn’t need to scramble his eggs “in butter with cream” as one poster suggested. IF he ends up eating the additional 1000+ calories per day that some posters here seem are suggesting, he’s not going to lose any weight.0 -
jtitus216A wrote: »If you lower your carbs, you have to increase your fats, to sustain satiety, energy and calories. An easy way to approximate your BMR is to take what you weigh in lbs. Multiply by 10 this is roughly the calories you eat per day to maintain current weight.
if that were true, my calories would be 1400 to maintain. And when I get down to my goal weight it will reduce to 1320 calories. That's a very depressing thought, trying to live on so few calories for the rest of my life....
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christinev297 wrote: »
if that were true, my calories would be 1400 to maintain. And when I get down to my goal weight it will reduce to 1320 calories. That's a very depressing thought, trying to live on so few calories for the rest of my life....
Luckily, that's completely untrue. He seems to be mixing up BMR and TDEE, and the formula he quotes is useless for both of them.
You can estimate your goal weight TDEE by using an online calculator and entering your goal weight instead of current weight, and setting your goal to maintain. Of course, that will only be as accurate as your current weight TDEE estimate -- which is to say, it could be dead-on or it could be fairly off, depending on your body.
According to the calculators, my goal weight TDEE will be somewhere in the mid-1600s, which is probably fairly accurate because my current TDEE fluctuates around the low 1800s and I have another 15lbs to lose.
Using a 10x formula would suggest that I'd be maintaining at 1150 calories at my goal weight, which is just ridiculous.0 -
An obese person who can't eat 1200 calories per day?
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What is half a broccoli? what is half a cauliflower? you should weigh these items. I eat a ton of veggies everyday and i have no problems eating upwards of 1800 a day. a dinner for me can consist of 400g of broccoli, 200g of brussell sprouts, 3 eggs, ground turkey and salsa not to mention roasted peppers. its easily around 600 calories.
I bet your eating more veggies than you think if you are saying yor full, and your probably taking in more calories. they only way to know is get a digital food scale.
I think this might have hit the nail on the head.
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shellenbarger007 wrote: »I know it is said in pretty much every thread, but most people vastly overestimate how many calories they burn through exercise and underestimate how many calories they consume.
In this particular case, the OP says he is having “home made beef stew” for dinner at a total of 264 calories. Umm, is there any beef in that stew? Three ounces of beef is over 200 calories in and of itself, so unless the OP is just having broth there is no way he is accurately calculating his intake here.
The OP isn't complaining about having low energy. He says he’s only hungry right before he eats lunch/dinner and is “eating so much veg with all my meals they are filling me up.” He’s currently losing 0.8 to 1 kg a week. That is within the range of what is considered healthy for someone his size. His metabolism isn’t shutting down, he’s not going into starvation mode, he’s not damaging his health, and he most certainly doesn’t need to scramble his eggs “in butter with cream” as one poster suggested. IF he ends up eating the additional 1000+ calories per day that some posters here seem are suggesting, he’s not going to lose any weight.
With the beef stew I input all the ingredients using the recipe importer and thats what it came out at.0 -
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