Struggling to eat enough calories - Advice
Replies
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Pretty sure this person just explained me!! What are your thoughts on his theory?
http://www.bodybuilding.com/fun/core_march_8.htm
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3dogsrunning wrote: »kristiesoto354 wrote: »3dogsrunning wrote: »kristiesoto354 wrote: »
Uh, you are basically starving yourself if you are logging everything you are eating.
It looks like you've only been logging for a week (I didn't look back much further though)
How long have you been at this?
You noted coffee makes you feel sick so you don't feel hungry, stop drinking the coffee.
You noted that you put on 2.5kgs (5lbs). Over what time frame? Are you restricting calories like this then going off and eating a bunch?
I have only been logging for a week this time but this isn't the first time I've used this app and logged. I log everything that goes into my mouth with the exception of medication and vitamins that I take.
Coffee specifically doesn't make me sick. Anything I eat or drink with the exception of water makes me sick. I'm definitely not going off for brunch and if I did I would log it.
Okay I'm going to try and build up to 1200 calories a day. I just need to work out how to get them in healthy foods.
Thank you for the advice. It's appreciated.
Make an appointment with your doctor if food makes you sick.
^Seconding this. If everything you eat makes you sick then there's a deeper issue that may be very serious.0 -
diannethegeek wrote: »3dogsrunning wrote: »kristiesoto354 wrote: »3dogsrunning wrote: »kristiesoto354 wrote: »
Uh, you are basically starving yourself if you are logging everything you are eating.
It looks like you've only been logging for a week (I didn't look back much further though)
How long have you been at this?
You noted coffee makes you feel sick so you don't feel hungry, stop drinking the coffee.
You noted that you put on 2.5kgs (5lbs). Over what time frame? Are you restricting calories like this then going off and eating a bunch?
I have only been logging for a week this time but this isn't the first time I've used this app and logged. I log everything that goes into my mouth with the exception of medication and vitamins that I take.
Coffee specifically doesn't make me sick. Anything I eat or drink with the exception of water makes me sick. I'm definitely not going off for brunch and if I did I would log it.
Okay I'm going to try and build up to 1200 calories a day. I just need to work out how to get them in healthy foods.
Thank you for the advice. It's appreciated.
Make an appointment with your doctor if food makes you sick.
^Seconding this. If everything you eat makes you sick then there's a deeper issue that may be very serious.
Thanks guys. You're right, probably a bigger issue.0 -
@kristiesoto354, if you feel a consultation with a professional is in order, then by all means - it could, probably, be the best first step to get your blood work done to check for any medical issues and/or deficiencies.kristiesoto354 wrote: »Pretty sure this person just explained me!! What are your thoughts on his theory?
http://www.bodybuilding.com/fun/core_march_8.htm
I think it's a good article. I am much more active on another health site where mentions of "eating above BMR" is much more frequent. I strongly believe that our bodies are masters of adaptation and able to react pretty drastically to large and long lasting caloric deficits (significantly less than BMR). I think it is possible for someone eating 1000 calories and below to be in a state of homeostasis and not losing any weight, at least for a while. I share the suggestion mentioned in the article - you got to eat more in order to recover from where you are. If you were eating below 1000 for a while, I wonder if you have any skin, hair, or brittle nail issues (you dont have to answer, but take a note) which might be indication of health issues and nutritional deficiency.
Eating more, initially, will result in some weight gain - but it will only be temporarily. You got to give your body time to adapt to normal energy consumption. From what I read, my own experience, and experience of MFP and Lose it! members, I think it might even take a bit longer than suggested in the article. I posted a blog last year of "What worked for me to lose weight and get back in shape" - take a look, maybe you'll find something helpful for you.
Without your stats (height and weight) we cant even estimate your BMR and TDEE to at least get a starting point of how many calories you should be eating. But I'm going to assume it will be more than 1200. As suggested in the article, try incorporating calorie dense foods, more protein, and healthy fats in order to get your required calories.
Dont get discouraged when, initially, your scale goes up - it's just a number. Focus on getting healthy and treat that as something you got go through. Dont fixate on the "X lb loss per week" - if it happens, it happens, if not - there is another week coming right after this one. Stay with the plan, log honestly and consistently - and you will see results.
Looking at your dairy, why is your coffee 136 calories? A cup of coffee is less than 5 cal, so, there must be some cream and maybe sugar in yours - log these separately to give you a better picture of where your calories are coming from. By logging all ingredients separately, you will also be able to examine your previous days and decide what you can reduce. You also have to log everything - EVERYTHING. With inconsistent logging you're only doing disservice to yourself and creating unnecessary stress as partial data is useless. You wont be able to draw any conclusions and properly guide yourself.
Listen, believe in yourself - you can do this! Millions have done it! It takes some time and consistency - dont rush it.
I wish you success.0 -
@kristiesoto354, if you feel a consultation with a professional is in order, then by all means - it could, probably, be the best first step to get your blood work done to check for any medical issues and/or deficiencies.kristiesoto354 wrote: »Pretty sure this person just explained me!! What are your thoughts on his theory?
http://www.bodybuilding.com/fun/core_march_8.htm
I think it's a good article. I am much more active on another health site where mentions of "eating above BMR" is much more frequent. I strongly believe that our bodies are masters of adaptation and able to react pretty drastically to large and long lasting caloric deficits (significantly less than BMR). I think it is possible for someone eating 1000 calories and below to be in a state of homeostasis and not losing any weight, at least for a while. I share the suggestion mentioned in the article - you got to eat more in order to recover from where you are. If you were eating below 1000 for a while, I wonder if you have any skin, hair, or brittle nail issues (you dont have to answer, but take a note) which might be indication of health issues and nutritional deficiency.
Eating more, initially, will result in some weight gain - but it will only be temporarily. You got to give your body time to adapt to normal energy consumption. From what I read, my own experience, and experience of MFP and Lose it! members, I think it might even take a bit longer than suggested in the article. I posted a blog last year of "What worked for me to lose weight and get back in shape" - take a look, maybe you'll find something helpful for you.
Without your stats (height and weight) we cant even estimate your BMR and TDEE to at least get a starting point of how many calories you should be eating. But I'm going to assume it will be more than 1200. As suggested in the article, try incorporating calorie dense foods, more protein, and healthy fats in order to get your required calories.
Dont get discouraged when, initially, your scale goes up - it's just a number. Focus on getting healthy and treat that as something you got go through. Dont fixate on the "X lb loss per week" - if it happens, it happens, if not - there is another week coming right after this one. Stay with the plan, log honestly and consistently - and you will see results.
Looking at your dairy, why is your coffee 136 calories? A cup of coffee is less than 5 cal, so, there must be some cream and maybe sugar in yours - log these separately to give you a better picture of where your calories are coming from. By logging all ingredients separately, you will also be able to examine your previous days and decide what you can reduce. You also have to log everything - EVERYTHING. With inconsistent logging you're only doing disservice to yourself and creating unnecessary stress as partial data is useless. You wont be able to draw any conclusions and properly guide yourself.
Listen, believe in yourself - you can do this! Millions have done it! It takes some time and consistency - dont rush it.
I wish you success.
You are an absolute wealth of knowledge. I really do appreciate the time you take to reply to my thread. I know how precious our time is. I also want to assure you that you're not wasting your time. I am taking everything on board and doing my own research to make sure it's right for me.
Feeling appreciative to everyone that's relied and given opinions0 -
kristiesoto354 wrote: »3dogsrunning wrote: »kristiesoto354 wrote: »
Uh, you are basically starving yourself if you are logging everything you are eating.
It looks like you've only been logging for a week (I didn't look back much further though)
How long have you been at this?
You noted coffee makes you feel sick so you don't feel hungry, stop drinking the coffee.
You noted that you put on 2.5kgs (5lbs). Over what time frame? Are you restricting calories like this then going off and eating a bunch?
I have only been logging for a week this time but this isn't the first time I've used this app and logged. I log everything that goes into my mouth with the exception of medication and vitamins that I take.
Coffee specifically doesn't make me sick. Anything I eat or drink with the exception of water makes me sick. I'm definitely not going off for brunch and if I did I would log it.
Okay I'm going to try and build up to 1200 calories a day. I just need to work out how to get them in healthy foods.
Thank you for the advice. It's appreciated.
Talk to your dr. If this is a recent development, and since you are not underweight, I am guessing this is relatively recent, this sounds like a health issue and not something you should self-diagnose. I assume pregnancy has been ruled out?0 -
I'm eating 2700 calories a day . Try meal preping . And from what source are you getting your calories ? Carbs tend to have higher calories than proteins and fats .0
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So today I ate over 1000 calories. Mostly crap calories but I'm just trying to eat to get used to it again so I'm not all that worried at the moment. I will start to replace the bad with good as I do some more research and find things that I enjoy eating that will give me what I need.
Meal prep will definitely be my best friend if I want to be successful in changing my lifestyle.0 -
Hi Kristie,
I looked at your diary and have two questions.
1. Why is coffee 136cal? That seems too much.
2. Do you like fruit? There is no fruit logged at all. I eat 2-3 apples per day. That alone gives me ~200kcal. Also kaki, grapes, mango etc.
I got the impression that you are trying to eat "healthy" (you mention "crap" calories for example). There is no clear cut definition for "healthy". Don't worry too much about that in the beginning. Obviously there are unhealthy ingredients (too much salt, preservatives etc.) but that's not really too big of a deal in the beginning. Just concentrate on your calories first. Once you are used to eating less calories and close to your calorie goal you'll develop a healthy appetite. A lot of food that you loved before (fast food etc.) will suddenly taste "bad". Until then, just eat what you like in moderation! Even if it's a coke, pizza, ice cream, alocohol .... your body doesnt care that these are "crap" calories.
I read somewhere on MFP that losing weight is a marathon and not a sprint. I really like the comparison. You can't correct something in a few days or weeks that developed over years. Try to go for a steady but healthy loss. Don't force yourself.
If you have a serious problem to eat your calories and feel tired etc. please consult a doctor! Some people can have less calories than recommended by MFP. Especially if you are severly obese (I know what I'm talking about). But please never do that without medical supervision!
Good luck!
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Hi Kristie,
I looked at your diary and have two questions.
1. Why is coffee 136cal? That seems too much.
2. Do you like fruit? There is no fruit logged at all. I eat 2-3 apples per day. That alone gives me ~200kcal. Also kaki, grapes, mango etc.
I got the impression that you are trying to eat "healthy" (you mention "crap" calories for example). There is no clear cut definition for "healthy". Don't worry too much about that in the beginning. Obviously there are unhealthy ingredients (too much salt, preservatives etc.) but that's not really too big of a deal in the beginning. Just concentrate on your calories first. Once you are used to eating less calories and close to your calorie goal you'll develop a healthy appetite. A lot of food that you loved before (fast food etc.) will suddenly taste "bad". Until then, just eat what you like in moderation! Even if it's a coke, pizza, ice cream, alocohol .... your body doesnt care that these are "crap" calories.
I read somewhere on MFP that losing weight is a marathon and not a sprint. I really like the comparison. You can't correct something in a few days or weeks that developed over years. Try to go for a steady but healthy loss. Don't force yourself.
If you have a serious problem to eat your calories and feel tired etc. please consult a doctor! Some people can have less calories than recommended by MFP. Especially if you are severly obese (I know what I'm talking about). But please never do that without medical supervision!
Good luck!
Hi, thanks for the input.
Coffee is so many calories because my cup is huge and I have 2 sugars & 200mls of milk in each cup.
The only fruit I eat really is bananas and it's hard to find good ones so fruits not really a great option. If I need to include it I will?
I'm definitely going to see a dr and probably a nutritionist as well. I really need to not only lose the weight but be healthy. I know my body and I'm not healthy and it's really annoying because I used to be so active.0 -
Hi,
nobody should eat food that they don't like. But fruit is a good source for micronutrients and fibre! There must be some fruit that you like, no? Strawberries?
Have you heard of the "Twinkie diet"? edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
I find it an interesting read. This guy tried to prove that it's actually unhealthy to lose weight if you only look at your calories and eat crap food. So he ate for 10 weeks at a calorie deficit but only Twinkies, Doritos, Sugar Cereal, Oreos etc. (Plus micronutrient in form of supplements but with very little impact on the ammount of calories). He lost over 12kg and was surprised that all his health indicators were better after this diet. So he actually couldnt prove that it's unhealthy ... I would not recommend this diet. But I think it shows that it's good to focus on calories first and worry about the rest when you get closer to your goal (fine tuning).
You'll feel more energetic once you lose weight. Even more so if you start working out right now
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Hi,
nobody should eat food that they don't like. But fruit is a good source for micronutrients and fibre! There must be some fruit that you like, no? Strawberries?
Have you heard of the "Twinkie diet"? edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
I find it an interesting read. This guy tried to prove that it's actually unhealthy to lose weight if you only look at your calories and eat crap food. So he ate for 10 weeks at a calorie deficit but only Twinkies, Doritos, Sugar Cereal, Oreos etc. (Plus micronutrient in form of supplements but with very little impact on the ammount of calories). He lost over 12kg and was surprised that all his health indicators were better after this diet. So he actually couldnt prove that it's unhealthy ... I would not recommend this diet. But I think it shows that it's good to focus on calories first and worry about the rest when you get closer to your goal (fine tuning).
You'll feel more energetic once you lose weight. Even more so if you start working out right now
That's a really interesting read. I am going to start working out but I have some physical limitations so I need to be careful. I have degenerated discs in my back and I've lost a lot of muscle tone in the left side of my body (although no dr has told me why yet) So I think I'll start with swimming, I can do lots of weights I'm just not great with walking long distances or crunches and things like that.0 -
BrianRepreza wrote: »I'm eating 2700 calories a day . Try meal preping . And from what source are you getting your calories ? Carbs tend to have higher calories than proteins and fats .
Carbs and protein have the same number of calories - 4, fat is 9 calories0 -
kristiesoto354 wrote: »So today I ate over 1000 calories. Mostly crap calories but I'm just trying to eat to get used to it again so I'm not all that worried at the moment. I will start to replace the bad with good as I do some more research and find things that I enjoy eating that will give me what I need.
Meal prep will definitely be my best friend if I want to be successful in changing my lifestyle.
Stop looking at food as "bad" or "good". Your diary wasn't crap. You had one donut (I'd be careful with the calorie count, unless it was a mini donut, that's pretty low). I'd also watch the chicken curry entry, also very low. Did you eat it on rice?
Don't be afraid to eat food. Try adding some veggies and fruit like other people mentioned. Don't be afraid to enjoy the odd treat.
I'd also cut back on the coffee as it tends to decrease appetite, at least until you get the swing of eating more calories.0 -
3dogsrunning wrote: »kristiesoto354 wrote: »So today I ate over 1000 calories. Mostly crap calories but I'm just trying to eat to get used to it again so I'm not all that worried at the moment. I will start to replace the bad with good as I do some more research and find things that I enjoy eating that will give me what I need.
Meal prep will definitely be my best friend if I want to be successful in changing my lifestyle.
Stop looking at food as "bad" or "good". Your diary wasn't crap. You had one donut (I'd be careful with the calorie count, unless it was a mini donut, that's pretty low). I'd also watch the chicken curry entry, also very low. Did you eat it on rice?
Don't be afraid to eat food. Try adding some veggies and fruit like other people mentioned. Don't be afraid to enjoy the odd treat.
I'd also cut back on the coffee as it tends to decrease appetite, at least until you get the swing of eating more calories.
It was a mini donut lol and the chicken curry definitely wasn't right but no I didn't have it on rice. I figured even if it was double what I entered it was still an okay day. I will try sticking to one coffee tomorrow.0 -
@kristiesoto354, if you are serious about making long lasting changes, and it appears that you are, do yourself a favor and buy a kitchen digital food scale and measure all your foods you eat (measure liquids with a measuring cup).
Weight loss is, ultimately, very simple and it all comes down to counting calories. It would've been simple if we could touch or physically count each calorie we eat or burn - but that's not the case. In reality, counting calories is bunch of approximation and estimation: BMR - estimated, TDEE - estimated, exercise calories - estimated, food calories - estimated. These estimations stack up and compound to a pretty large variance and eyeballing our portions takes that variance into another dimension. Everything is estimated and we have no control over most of it - except your food portions! So, be accurate with your logging as you possibly can - measure everything on a kitchen scale (which might even show that you could have been eating quite more than you thought you were)0 -
OMG....I lost weight!! I went up to 122.5 which I didn't log because I'm only logging my weight once a week and now I'm 119.4
So impressed impressed with this whole eating thing I will try it more often
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kristiesoto354 wrote: »OMG....I lost weight!! I went up to 122.5 which I didn't log because I'm only logging my weight once a week and now I'm 119.4
So impressed impressed with this whole eating thing I will try it more often
Great!0 -
diannethegeek wrote: »3dogsrunning wrote: »kristiesoto354 wrote: »3dogsrunning wrote: »kristiesoto354 wrote: »
Uh, you are basically starving yourself if you are logging everything you are eating.
It looks like you've only been logging for a week (I didn't look back much further though)
How long have you been at this?
You noted coffee makes you feel sick so you don't feel hungry, stop drinking the coffee.
You noted that you put on 2.5kgs (5lbs). Over what time frame? Are you restricting calories like this then going off and eating a bunch?
I have only been logging for a week this time but this isn't the first time I've used this app and logged. I log everything that goes into my mouth with the exception of medication and vitamins that I take.
Coffee specifically doesn't make me sick. Anything I eat or drink with the exception of water makes me sick. I'm definitely not going off for brunch and if I did I would log it.
Okay I'm going to try and build up to 1200 calories a day. I just need to work out how to get them in healthy foods.
Thank you for the advice. It's appreciated.
Make an appointment with your doctor if food makes you sick.
^Seconding this. If everything you eat makes you sick then there's a deeper issue that may be very serious.
One thing that caught my attention is the amount of sodium you consume each day in proportion to the low number of calories you are eating. I'm not sure it matters and you are most of the time within the daily recommendations for sodium. Just something to think about.0 -
Have you had your blood work done? I'm assuming you have.. but sometimes even being on borderline with some things can make a difference, such as your iron levels or thyroid. Also hormone balances.. There is also food intolerance's to consider. It doesn't sound right that food is making you feel sick. Like maybe there is something wrong in your gut?0
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kristiesoto354 wrote: »OMG....I lost weight!! I went up to 122.5 which I didn't log because I'm only logging my weight once a week and now I'm 119.4
So impressed impressed with this whole eating thing I will try it more often
Happy to hear this!
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Have you had your blood work done? I'm assuming you have.. but sometimes even being on borderline with some things can make a difference, such as your iron levels or thyroid. Also hormone balances.. There is also food intolerance's to consider. It doesn't sound right that food is making you feel sick. Like maybe there is something wrong in your gut?
After the last couple of days I think it had more to do with my head than my gut. I've aimed to eat around 1000 calories a day and I do feel a little sick but I believe that's just from not eating properly for so long. I have been told my whole life the less you eat the more you lose and I can now see how easy it is for people to "fall" into eating disorders without even realising it. Since I've been telling myself it's okay to eat I feel so much better.
I am still going to go back to the dr and double check everything but I feel pretty good today.0 -
The use of protein shakes, supplement shakes and protein bars, it helps. I keep cans in the truck and down one when I am low. I was not trying to lose weight when I started to drink slim fast, but when hunting, it was fast, easy and it carried well. I'd even drink a slim fast along with my meal to help maintain nutrition. I have recently started using this app and I have found at times, I have to eat a mega bar, loaded with everything needed to maintain nutrition.0
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samsungreason wrote: »The use of protein shakes, supplement shakes and protein bars, it helps. I keep cans in the truck and down one when I am low. I was not trying to lose weight when I started to drink slim fast, but when hunting, it was fast, easy and it carried well. I'd even drink a slim fast along with my meal to help maintain nutrition. I have recently started using this app and I have found at times, I have to eat a mega bar, loaded with everything needed to maintain nutrition.
I normally have a protein shake at some point during the day, mostly breakfast. I also hunt and understand the need to travel light. I have been thinking about what to take to keep up my calories next time I go. I think that's a good plan.0 -
kristiesoto354 wrote: »Im really struggling to eat enough calories. I'm looking at around 1800 a day but am not normally eating half that. Any advice would be much appreciated if anyone else has the same issues?
Have a couple of protein shakes a day
Almonds
Avocado
Mix olive oil with salad
I eat Greek yoghurt with almonds for breaky and that comes to around 380 calories
For mid morning snack its salad, mushrooms, 300 calories worth of avocado, 180 calories worth of tuna
For my next snack s couple of eggs 160 calories & 3 egg whites. Total 220 calories
Sometimes I'll have protein shake in afternoon 159 calories 1 glass milk, and 115 for protein powder.
For dinner 4-500 calories, then some fruit.
I also have coffee, milk, 1// teaspoon brown sugar three times daily.
Its not too hard just find calorie dense foods.0 -
Sounds really good. Thanks for the ideas.0
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kristiesoto354 wrote: »Have you had your blood work done? I'm assuming you have.. but sometimes even being on borderline with some things can make a difference, such as your iron levels or thyroid. Also hormone balances.. There is also food intolerance's to consider. It doesn't sound right that food is making you feel sick. Like maybe there is something wrong in your gut?
After the last couple of days I think it had more to do with my head than my gut. I've aimed to eat around 1000 calories a day and I do feel a little sick but I believe that's just from not eating properly for so long. I have been told my whole life the less you eat the more you lose and I can now see how easy it is for people to "fall" into eating disorders without even realising it. Since I've been telling myself it's okay to eat I feel so much better.
I am still going to go back to the dr and double check everything but I feel pretty good today.
Which is what I suspected.
I also suspected that severe restricting likely ends with you giving up or binging.
Part of this whole thing is learning balance. Don't be scared of food. Give up the idea of "dieting" as in restricting "bad" food.
Pick a reasonable calorie goal. Focus on eating mostly whole food from a variety of sources and add in a few things you like to eat. It will take awhile to figure out how to balance the calorie intake with what keeps you fuller longer. Protein and fat tend to help keep you full. So does fiber.0 -
3dogsrunning wrote: »kristiesoto354 wrote: »Have you had your blood work done? I'm assuming you have.. but sometimes even being on borderline with some things can make a difference, such as your iron levels or thyroid. Also hormone balances.. There is also food intolerance's to consider. It doesn't sound right that food is making you feel sick. Like maybe there is something wrong in your gut?
After the last couple of days I think it had more to do with my head than my gut. I've aimed to eat around 1000 calories a day and I do feel a little sick but I believe that's just from not eating properly for so long. I have been told my whole life the less you eat the more you lose and I can now see how easy it is for people to "fall" into eating disorders without even realising it. Since I've been telling myself it's okay to eat I feel so much better.
I am still going to go back to the dr and double check everything but I feel pretty good today.
Which is what I suspected.
I also suspected that severe restricting likely ends with you giving up or binging.
Part of this whole thing is learning balance. Don't be scared of food. Give up the idea of "dieting" as in restricting "bad" food.
Pick a reasonable calorie goal. Focus on eating mostly whole food from a variety of sources and add in a few things you like to eat. It will take awhile to figure out how to balance the calorie intake with what keeps you fuller longer. Protein and fat tend to help keep you full. So does fiber.
Normally I don't think about it, it's just what I eat in a day but then in a sense you're right because then I would have days where I would be out all day and just eating loads of fast food calories.
I am just focusing on getting up to 1200 calories with the most healthy food I have available. I have done high protein low carb before and it was great but it wasn't sustainable.
Thanks for your input. It all helps to keep me focused and on track.0 -
Hi
I had a look at your diary too and I think one place where you could definitely add calories is during breakfast time. Maybe some mashed avocado on toast, or porridge, or scrambled eggs and smoked salmon, peanut butter on toast.
I went back as far as last wednesday, where you had no dinner at all, but I see that some times your lunch calories are quite low as well. At this point in the day maybe you could add a filling soup or another protein shake. Is the reason you're not eating so much because you feel nauseous the whole day? If this has been going on for a while, it's definitely a good idea to see your doctor.
As others have said, if you don't have one already get an electronic food scale if you can and use it to measure out what you're eating.
Good luck!0 -
brucealfred3 wrote: »So I'm assuming you want to gain weight since you're eating so many calories. (If you don't want to, you need to stop) all those calories have to go somewhere. Gaining weight WILL come as long as you put more cals' in than you're burning.
1800 is not "so many calories" and most women will not gain on that amount. When I want to cut, I stay on 2200 and that is more than fine for me to lose weight. It's not like I'm exercising all the time either, 3x a week lifting and a desk job.
Yes, if you eat more than you're burning you'll gain weight. However, I'm assuming that if the OP wants to lose weight, they have already plugged their stats and goals into MFP and as such, MFP has given them a target goal of 1800. To undereat by approx 900 is not good for you, especially as this puts her under 1200 a day. Plus, as she's said, she loses better when she's eating properly.
To the OP, it seems to be very common that when people make a lifestyle change and try to eat healthier, they struggle with eating enough. I think this is because people try so hard to eat only "healthy" or "clean" foods that they usually don't take in enough calorie dense foods, as many have been unnecessarily branded "bad" or "fattening". The thing to realise is if you're staying within your goal, there is no need to dismiss certain foods altogether, unless you have an intolerance/allergy, or they just don't make you feel/performance well, or they're a trigger for things like binge eating. Otherwise, go ahead! Just in moderation.
If you've got to the point where you wish to lose weight, there most likely are several of these foods that you enjoy, and you'll be able to enjoy now as well, as part of a balanced diet and practicing portion control. Also, if you're substituting certain foods for the lighter or fat free versions, remember that often the fat and calories are replaced with sugar and salt. Not that I think either are the enemy, but just because they're lower calorie does not mean they're better for you.
Nuts, milk, butter, red meat, pasta, rice, eggs, cheese etc plus many other calorie dense foods can all be used to boost your intake and help you get to a reasonable level. As can other treats such as dessert. Yes, I'm encouraging dessert. If you've had a healthy balance of fruit, vegetable and your micro are fulfilled, I see no reason why you can't. I would of course opt for nutrient dense foods as a priority though.
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