Need some help...

emmadonaldson95

So i rarely manage to hit my 1260 calorie goal (as you can see from my diaries). However i'm eating a very normal breakfast and quite a bit at lunch due to lots of veg sticks with sandwhiches.
I'm basically unsure where i should go to get nearer the goal calories. Or should i not really worry about it too much seeing as i never feel hungry on this diet because i'm bulking everything with fruit and veg?

capaul42

If you are logging correctly (weighing every solid, including pre-set serving sizes like slices and packages), you are not eating enough. 1200 is the minimum for women because less than that without Dr's guidance can lead to malnutrition.

Unless you are very short, you should be eating more. You can always find calorie dense foods that won't make much difference to your diet to add in that will help you meet that goal without having to eat a lot more when full. Like adding in some coconut oil while cooking, or peanut butter on some apple slices (one of my favorite post workout snacks).

RodaRose

Add more fats and oils: mayo, butter, bacon, full fat salad dressing, hummus, dark meat chicken, salmon.
Also look on this list
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1

avocado
cheese
full fat dairy
Greek yogurt
ice cream
peanut butter (or other nut butters)
dark chocolate
less lean cuts of meat (including beef, pork, sausage, etc.)
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.)
dried fruit (raisins, apricots, plums, dates, etc.)
granola
coconut
salmon
edamame
olives
honey
molasses

JessaWannaEatEverything

It's awesome you're feeling full! That's the first big hurdle! The first thing I would look at - Are you sure you're not hitting your goal? If you get a food scale and measure things out you might find you're eating more than you think you are.

If you are in fact not meeting your goal, I would add in a few small snacks (strawberries, oranges, avocado) or a small amount of good oils (coconut oil, sunflower oil) to your foods.

I've been on too many diets - but I seem to find that when I'm meeting my calorie goal, or getting enough good fats I stick to my diet much longer, and experience a more even weight loss.


Good luck!

emmadonaldson95

Thanks for the food suggestions guys I'm definitely going to try peanut butter and apple! Tomorrow i think ill throw in some peanuts and an extra banana.
I weigh my food religiously and am 5'6 but only 132lb so dont want to end up losing what little muscle i have see.