Adjusting to higher calories

sallymarcus413

I just switched from losing to maintaining, and my calories jumped from 1,200 to 1,700! That feels like a ton! I know that I should inch up slowly, but if you guys have any advice of foods I can eat to achieve maintenance it would be really helpful.

And, if you have any other food advice based on my dairies that would be great too! My phone was broken for about a week so last week has no entries. Thanks!

cjwils169

1700 calories can be a ton, if you choose the wrong foods to make up that difference. I too am at the maintaining stage but didn't start back eating the things I used to eat. I still follow the healthy nutrients plan, just adding a little more of them to the plate. Protein shakes are a great way to make up the difference. There healthy and have a energy boosting benefit.

jeepinshawn

I have been maintaining for a few weeks now. Mostly I have just started eating breakfast again, eating as much protein as I can at each meal, and increasing the portions of healthy carbs like brown rice etc. I went from averaging about 1600 to 2200-2500 depending on daily burn.

BikeTourer

sallymarcus413 wrote: »

I just switched from losing to maintaining, and my calories jumped from 1,200 to 1,700! That feels like a ton! I know that I should inch up slowly, but if you guys have any advice of foods I can eat to achieve maintenance it would be really helpful.

And, if you have any other food advice based on my dairies that would be great too! My phone was broken for about a week so last week has no entries. Thanks!

You diary isn't shared. I agree with the comments about making healthy choices just larger portions.

Yi5hedr3

Adjust up 75 calories each week.

Lynzdee18

I am approaching maintenance...and actually fearful of increasing my calories.... The protein shakes are a great idea. Thanks. I do not use them frequently since I prefer to chew my food. Drinking my meal does not feel like a real meal.

socajam

Try adding chickpeas to your diet for protein and fiber - very filling. Instead of using protein powder add the chick peas instead or make scrambled eggs using chickpeas - minus the eggs - by scrambling the chick peas in a food processor, sauteed with onions/tomatoes/peppers and some olive oil - healthy breakfast and very filling breakfast. Also chickpeas are very cheap, soak overnight and cook in slow cooker or pressure cooker for 25 minutes.

cwolfman13

it's only 500 calories..it's a couple of snacks.

nxd10

2 pieces of buttered toast and orange juice is 500 calories. A few handfuls of nuts. A cup of rice and a glass of milk. If it were hard to eat that much without noticing, we wouldn't all be here.

jelenacrnic

I have problem, im confused. I try to maintain but i can't reach 1600 cal O.o because i still wanna eat healthy. I dont wanna eat fast food , candies etc i try to still eat healthy food not because i wanna lose weight but because of health but im so under my goal O.o and thats unhealthy too. Idk what to eat to eat healthy but reach at least 1200cal.

cjwils169

jelenacrnic wrote: »

I have problem, im confused. I try to maintain but i can't reach 1600 cal O.o because i still wanna eat healthy. I dont wanna eat fast food , candies etc i try to still eat healthy food not because i wanna lose weight but because of health but im so under my goal O.o and thats unhealthy too. Idk what to eat to eat healthy but reach at least 1200cal.

I have that same problem. I need to eat 2300 calories but don't want the unhealthy nutrients that comes with it. It so hard to stay under my saturated fats goal and hit my calorie goal. Pastas and noodles is a good choice for calories and no unhealthy fats.

AnnPT77

jelenacrnic wrote: »

I have problem, im confused. I try to maintain but i can't reach 1600 cal O.o because i still wanna eat healthy. I dont wanna eat fast food , candies etc i try to still eat healthy food not because i wanna lose weight but because of health but im so under my goal O.o and thats unhealthy too. Idk what to eat to eat healthy but reach at least 1200cal.

Nuts, nut butters, avocados, complex carbs (whole grains, for example), fruits, higher calorie vegetables (sweet potatoes, for example) - there are lots of healthy foods that have some calories.

diannethegeek

jelenacrnic wrote: »

I have problem, im confused. I try to maintain but i can't reach 1600 cal O.o because i still wanna eat healthy. I dont wanna eat fast food , candies etc i try to still eat healthy food not because i wanna lose weight but because of health but im so under my goal O.o and thats unhealthy too. Idk what to eat to eat healthy but reach at least 1200cal.

It's not a perfect list, but you might find some ideas here to help boost your calories: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods#latest

jelenacrnic

Thank you

tkfunkyfrogg

I got bumped up to "at least" 1,500 so have added more meals to my day, some snacks, and yogurt. Everyone has their own advice but it's best to know what foods you eat now and how many meals you have per day to help you specifically. Try to get protein with every meal, in any form: vegetables, beans, meats, dairy, etc depending on your lifestyle.

sallymarcus413

Thank you all for your advice! It's true, that 500 calories is only equivalent to a few pieces of toast and some juice, but I had gotten so into the habit of eating at 1200 that eating more just doesn't come as naturally. I decided to go up more slowly and am at 1450 daily goal now, but still tend to eat under my calorie goal.

I made my diary public!

RuNaRoUnDaFiEld

diannethegeek wrote: »

jelenacrnic wrote: »

I have problem, im confused. I try to maintain but i can't reach 1600 cal O.o because i still wanna eat healthy. I dont wanna eat fast food , candies etc i try to still eat healthy food not because i wanna lose weight but because of health but im so under my goal O.o and thats unhealthy too. Idk what to eat to eat healthy but reach at least 1200cal.

It's not a perfect list, but you might find some ideas here to help boost your calories: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods#latest

Your list has helped me so much over the last few months! Many thanks

OP, I just stir a spoonful of coconut oil in to coffee or tea. Eat a handful of brazil nuts or pumpkin seeds.

sallymarcus413

It's not a perfect list, but you might find some ideas here to help boost your calories: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods#latest[/quote]

This is such a helpful reminder of more calorie dense food! This week I added more eggs, cheese, meat, yogurt, and almond butter into my routines. My boyfriend is vegan, and I often don't buy things like that because I sometimes forget that meat and dairy even exists, even though I love them!

incisron

I hope the calories are delicious.

Natalie2950

Has anyone figured out how to balance carbs, protein and fat? I just can't figure out what foods to add in.

sijomial

Natalie2950 wrote: »

Has anyone figured out how to balance carbs, protein and fat? I just can't figure out what foods to add in.

What do you mean by "balance"?
Which macro do you struggle with if you want suggestions?

I prefer to treat protein and fat goals as minimums, carbs fall wherever they fall within that day's calorie goal.
Gives a nice amount of flexibility which makes adherence easier and less stressful.
It's also really not at all crucial to be perfect every day.