For those who eat 1300 a day

hmg90

I eat 1300 a day in order to have a 500 calorie deficit per day. I am 134 lbs and not looking to lose a lot of weight, but those few I need to lose this summer so I have get serious. I've lost 7 lbs the past month.
I'm not looking for argumentation on the amount really - I don't believe in starvation mode (if I eat more, i don't lose at all) and I had to quit my gym membership for financial reasons. I know however, that you can lose weight without exercise, even if it's slower.

I had a yougurt for breakfast and a large chicken salad with avocado and eggs for lunch. It didn't make me full at all, so I ate the artisan bread roll which came with it which took up 230 calories. I am trying to learn not to cut regular food out completely as I don't think I could maintain it. I made pasta of wholewheat pasta and lean pork and some tomatoes and basil. I managed to make the meal at around 300 calories, but still, I have SUCH few calories left for the evening (it's 7 pm here) and I'm still hungry.
I cannot stay within 1300 calories in a day without going to bed feeling hungry, which results in a poor night's sleep. I just don't know how others do it more than three days in a row.
Btw, I am female, soon to be 23 and 5"9. I was raised on a very healthy diet and have never been obese, although my weight has been anywhere between 121 lbs and 147 lbs. I don't eat junk food at all (don't like it). My figure is quite similar to an hourglass, although I am leaning towards pear with some fat on my hips and inner thighs which I can't seem to shake.

My question is for those who eat 1300 a day - how do you do it? Do you feel like you are making major sacrifices? Because I am. Either I eat painfully healthy, just egg whites, vegetables and greek yougurt and all that. Or I allow myself the occasional glass of wine or pasta, but I have to eat so little that it doesn't fill me up at all, just leaving me angry and frustrated.

saeede83

I eat between 1400-1600 but it's a lot less than what I used to eat. You can take a look at my diary.

I have 5 or 6 meals a day. Oatmeal in the morning keeps me full until lunch time. Have a chicken salad or turkey sandwich for lunch. Every two hours I have a small snack, maybe some nuts or an apple or even an energy bar. My dinner is usually the largest meal. I have meat with pasta (or rice, or couscous). It's not hard to meet the calorie limits if you eat smart. Eat low calorie stuff that keeps you full the longest. Protein is the best to keep you going for a long time (boiled egg, grilled chicken, lean meat). Have healthy fat (like nuts) and whole grains.

Summary: make good choices and eat little and often so you dont get hungry

Squamation

I eat 1300 cals and hardly ever feel hungry. Feel free to add me as a friend or message me for help/motivation. I eat egg yolks, bread, fruits, protein, pasta, crackers- all normal foods ( not burgers or pizza etc). I'm 5'7" 26 female trying to tone up/lose body fat.

If you're not happy with the amount of calories why don't you try upping them and your exercise? Just because you don't have a membership doesn't mean you can't move your body.

How are you eating your 1300? 3 meals? 6 meals?

I'm also concerned about your portion size/calorie count. for me a "large" chicken avocado salad with eggs would be 230 cals by itself, if yours plus a roll was 230 then it wasn't that big.

Also what are your macros set at? I find a higher protein diet keeps me feeling full longer.

bcattoes

Yesterday I ate 1316 calories and I was not hungry at all. My calories for the week have ranged from 1316 to 1467 and I'm not hungry except right before meals.

I eat higher on the weekends though. And I drink wine on the weekends. Occasionally I'll have wine or beer during the week, but not usually.

This is me eating "normally" though. I don't eat a lot of salads. I don't eat boiled meat ( :sick: ) and rarely eat steamed vegetables. My diet is fairly high fat, and I try to keep it high protein. I tried cutting the fat, but honestly everything just tastes better with fat.

Anywho, my diary is open if you want to get ideas. I don't log food on the weekends.

Way2slk

That is exactly right. eat more often and keep the body burning fat. Great job. Feel free to friend me as I found some great low carbs and low sugar websites.

yelliezx

You don't need a gym membership to exercise! I have one but very rarely go, I usually just go on long walks and it does the trick! I'm also 5'9ft, trying to lose 30lb. I'm going to friend you!

MostlyWater

I think we're all different. I eat between 900 - 1600 calories a day. But I'm middle aged and not as hungry as I used to be.

rougecrayon

I found eating as clean a diet as possible (no processed foods) I can eat as much as I want, and not go over calories.

Eating prcoessed foods eats up your calories pretty quickly.

ApocalypticFae

Starting off my morning with green tea or some sort of detox tea makes a big difference actually. Getting enough sleep, drinking tons of water, and cutting off eating at 8:00 p.m. every night also make a really big difference for me.

Casilibre

I also eat between 1300 -1400 calores per day, and am only hungry right before meals. I also don't have a gym membership for financial reasons. My only exercise is walking every day, usually for 90 minutes, and it works for me. My diary is also open, so you can get some ideas as to what I eat. I am kinda boring, as I usually eat the same things. I added you! Good luck!

dennik15

My calories are set at 1330 and I really don't have a problem staying within that range. A normal workday consists of:

3/4-1 cup healthy cereal and 1/2 cup 1% milk for breakfast - COFFEE and lots of it
1/2 cup plain greek yogurt with frozen mixed berries for snack
Flatout Bread (light version) with about 3oz chicken, 1/2 tblsp light mayo, and a big bunch of fresh spinach for lunch
Fresh veggies with a bit of light ranch (maybe a tblsp) for snack
HUGE dinner with some type of lean meat, a carb, and veggies

Today I have eaten all but dinner and have 761 calories left to complete my day. That's a big dinner, which I prefer as my men (hubby and sons) all eat a lot and I don't like to feel like I'm eating like a bird next to their heaping plates.

And that's not taking any workouts into consideration. I routinely earn back somewhere between 350-450 exercise calories...which typically go towards my love of beer and wine :drinker:

vfsettle

I hate to sound like a commercial, but do research the Zone (diet) eating guidelines and learn about macro nutrient ratios for protein, carbs and fat (yes you need small amounts of the "right" fat to lose fat!). I am always eating and love it!

I have tried every form of diet in 15 years: low-fat, lo/no carb, to cold turkey calorie counts. I have always failed because of contstant hunger or the inability to deprive/forbid myself of certain food groups (even at 6 small meals per day on every variation of those diets...) I have been a sleek 150 lbs to powder-puff 200 lbs all my adult life and am finally holding steady right in the middle and continue to lose without trying that hard nor being hungry, ever! (FYI, I'm female at 5'6", medium frame). I can see myself eating this way forever. I also have to say that dieting has been so hard for me because my food relationship has always been tough: I was raised to not let food go to waste (finish your plate), I love good food to the point where I wouldnt stop eating bc the food is so good, even if I was full, and I would always munch whenever I was stressed/bored or needed comfort...

Within 1 week eating zone-style, I was shocked to hear everyone in my office notice how I looked like I'd dropped 10 pounds (internally I was thinking, no way - I haven't *tried* that hard; also read: I haven't *starved* myself that hard). By the 4th week I've lost 15 and I keep losing! It's amazing to be inspired to see that thin-me coming back w/o hunger or deprivation. If you get hungry -then you may not have the right balance and just make adjustments to your protein/carb balance.

On the zone eating guidelines, I am NEVER hungry - nothing is forbidden (but you have to rebalance what else you eat if you want to eat not-so-good items). I am actually surprised at how much you can actually eat as long as you eat the right things. You have to like fruits and vegetables and being a creative cook means you can make everything taste fabulous. My only complaint is that I sometimes find it hard to finish all the food. Can you believe that? Hard to eat ALL food I CAN eat while on a diet?

I never need to count calories while zone eating and only did so on MFP just to see what it would look like. I'm a math/science type of person and needed to "analyze" the science behind it to believe it... but... On average - I RARELY exceeded 1300 calories per day. Throw in a walk 2-3 times a week or yoga (at home/DVD/online) and you're quickly racking up that calorie deficit.

The best thing about the zone is that it is NOT "all or nothing" and it fits the reality of how most people will eat; i.e. we are all destined to have "bad" diet days. Actually, you should allow yourself to "cheat" once in a while (no one is going to be perfect). Unlike other fad diets or sheer "will power" diets, you get right back on track the moment you eat your next yummy meal in the correct macro nutrient balance. None of this, "damn, gotta start over", or "I give up" or "I don't have the will power anymore". I've never seen any diet where in 4 weeks I've cheated (once per week) with: skinny cow candies, ice cream, in-n-out cheeseburger and an apple pie piece, or a few too many liquor/spirits on date night w hubby)... AND still lose weight. (Note that my cheat days still keep me 2000 cal or less on my dedicated "cheat day").

For me, overcoming hunger and not being able to let go of yummy food was my battle. Zone eating gave me the perfect weapon to fight my weaknesses. I hope this does help. Good luck!

grandevampire

To be honest, I'm not sure how much more you can lose from 5'9"/134lbs without actually depriving yourself of what your body needs? There might be a good reason you are ravenously hungry at this point.

Believe me, I am not criticizing at all, I am actually just wondering if your goal isn't to lose fat rather than scale weight? Everyone's ideal goals are different, but at your same height and weight you could already look bomb for the summer with the right composition.

Also, a 500 calorie cut/1300 calorie total may not apply equally across the board. If you are obese with a lot of body fat to use for potential fuel, this could work for quite a while without a problem. If you simply don't have sufficient fat stores to tuck into (I don't mean a bit of wobbly muffin top), I think it's normal that it will be really hard, especially if you're active.

["Starvation mode" is also a bit of a misnomer. I think if they replaced those words with "slowed metabolism", it would be a lot easier to accept without confusing it with actual starvation. While you don't lose weight at anything more than 1300, do you steadily gain week after week? What about at higher than that, any steady gain? If no steady gain at higher than 1300, then it is only logical to conclude that your metabolism is able to adjust to operate at different rates within a range of 1300 - xxxx calories. But of course, do whatever you feel like doing if you feel fine!]

larsensue

I hear ya! I am always hungry at 1300cals and can't seem to lose an sigle GD lb! so very frustrated.......

shadus

Also remember this-- exercise doesn't have to be in a gym. Go for a long walk, take a run, go swimming, do pushups, situps, use an exercise ball... a gym isn't a necessity for exercise even if you're trying to build muscle mass.

lallaloolly

i have this theory that a lot of people confuse feeling full with the bloat that comes with eating high carb products like bread and pasta, so when they try to avoid those things or even replace those calories with natural foods, they are convinced they aren't full because they don't feel the bloat. but if you are having active hunger pangs every night after a month of cutting back, you probably simply aren't eating enough for your body.

also, nothing makes a body more ready for summertime than toning it up. i know you quit your gym, but go get a good workout dvd like jillian michael's 30 day shread (only 20-25 minutes). it really tones things up quickly, and you will be able to eat a bit more on the days you do it.

lallaloolly

To be honest, I'm not sure how much more you can lose from 5'9"/134lbs without actually depriving yourself of what your body needs? There might be a good reason you are ravenously hungry at this point.

I didn't realize you were 5'9" when I wrote my first answer. I have to agree with this. If you are already down to 134, I definitely have to say focus on toning up through a good workout video or exercise regimen outside of the gym and answer those hunger pangs with more food.

ATT949

I eat 1300 a day in order to have a 500 calorie deficit per day. I am 134 lbs and not looking to lose a lot of weight, but those few I need to lose this summer so I have get serious. I've lost 7 lbs the past month.
I'm not looking for argumentation on the amount really - I don't believe in starvation mode (if I eat more, i don't lose at all) and I had to quit my gym membership for financial reasons. I know however, that you can lose weight without exercise, even if it's slower.

I had a yougurt for breakfast and a large chicken salad with avocado and eggs for lunch. It didn't make me full at all, so I ate the artisan bread roll which came with it which took up 230 calories. I am trying to learn not to cut regular food out completely as I don't think I could maintain it. I made pasta of wholewheat pasta and lean pork and some tomatoes and basil. I managed to make the meal at around 300 calories, but still, I have SUCH few calories left for the evening (it's 7 pm here) and I'm still hungry.
I cannot stay within 1300 calories in a day without going to bed feeling hungry, which results in a poor night's sleep. I just don't know how others do it more than three days in a row.
Btw, I am female, soon to be 23 and 5"9. I was raised on a very healthy diet and have never been obese, although my weight has been anywhere between 121 lbs and 147 lbs. I don't eat junk food at all (don't like it). My figure is quite similar to an hourglass, although I am leaning towards pear with some fat on my hips and inner thighs which I can't seem to shake.

My question is for those who eat 1300 a day - how do you do it? Do you feel like you are making major sacrifices? Because I am. Either I eat painfully healthy, just egg whites, vegetables and greek yougurt and all that. Or I allow myself the occasional glass of wine or pasta, but I have to eat so little that it doesn't fill me up at all, just leaving me angry and frustrated.

I lost a lot of weight, quickly, but I rarely ate as much as 1300 cals per day. Check out my diary between December 2010 and June 2011 and you'll what I ate when I lost 95 pounds in 7 months.

One thing that I did to avoid getting hungry (I was hungry only 5 times in those 7 months) was to increase my protein. IIRC, I was at about 50% protein. Between increased protein % and eating small meals, I felt satiated. (I believe eating small meals helps cut down on hunger but from a metabolic perspective, you could suck your calories out of a blender at 4 AM and your body wouldn't care)


Good luck with your weight loss!

hmg90

Thanks! That's the thing though, everybody talks about protein. I eat LOADS of protein. I haven't changed my macro settings since I joined fitnesspal (I know I could), but I always go far over my protein limit, and stay well below my fat and carb limit. Since I cut candy I hardly crave chocolate anymore. My sodium limit is usually less than half of my 'allowed amount'.
I cook all my own meal, with the exception of the salad I have at work, but it is a salad bar where I can control every ingredient.
In the beginning, as I realized the calorie amount in everything I ate, I often switched bread/pasta for eggs in meals. The result was that I could feel full, but often tired - the brain needs carbs to function, and I felt tired, low and weak most of the time. That's why I've included wholewheat pasta in some meals.

grandevampire

Thanks! That's the thing though, everybody talks about protein. I eat LOADS of protein. I haven't changed my macro settings since I joined fitnesspal

How much is loads? The rule of thumb is 1g/lb of body weight, so you would aim for at least 134g of protein a day. The MFP default macro ratios have a pretty low protein requirement, no where near what I try to get (40/30/30).

the brain needs carbs to function, and I felt tired, low and weak most of the time. That's why I've included wholewheat pasta in some meals.

Correction, the brain needs energy to function. That can come from food you just ate (whether carbs, protein, or fat), or from catabolizing your fat or lean body mass (aka muscle). Your body can synthesize energy from any macro source, but depending on the type of food, digestion requires different amounts of time. Protein, fat, and complex carbs are supposed to take longer to digest (higher TEF values), hence leaving you feeling fuller longer than simple carbohydrates (sugars, white bread/pasta). Higher TEF values also imply more energy expenditure in the digestion process, so you don't have 100% of the calories you ate available to your system at the end of it.

As I said earlier, it is possible your body doesn't have enough to run on from the sum of all those sources combined, as you don't have loads of body fat/muscle or food available. So while it was diverting your energy to your digestive system to chug away at breaking down the complex carbs, you may not have had sufficient energy at the ready for your brain.