How can I avoid eating to few calories?

CRIMSONBA

I finally got the motivation I needed to start my weight loss journey, and one of the first things I've done is to look into better meal plans. The only issue is that when I follow these meal plans I only end up at around 1200 calories a day (MFP recommends around 2250 for me, not even counting calories burned through exercise). I do want to loose weight, but I also want to be healthy doing it, and I feel that surviving on such a low calorie count definetly isn't going to the later goal.

Are they any simple ways if adding high calorie (yet macro pleasing) food into my daily diet?

Should I be focusing on adding more healthy snacks in, or preparing larger meals?

selina884

Nuts and lamb

snowflake930

Eat high calorie foods like, nuts and nut butters, avocado, greek yogurt. Anything you like really. The calories add up very quickly. It really isn't hard for most people to eat enough calories. Many of us have the opposite problem.

juliebowman4

What meal plan is giving you 1200 calories?
Doesn't sound like a good plan for you...unless you double up on everything

CoffeeNCardio

The simple way would be to add higher-calorie foods to your diet. To be honest, there are no "bad" foods and "good" foods. What is "bad" and "good" depends entirely on the individual diet. A donut might be good for you if you're low on carbs. Broccoli might be a bad choice if you've gotten zero protein for the day. If you're only eating 1200 calories and you're expected to eat 2250, and you're actually not hungry enough to eat more, you almost certainly are eating more than that and not realizing it, which in your unique situation is a good thing. I would start by reading the following info on making sure your logging is near flawless, so we're actually sure of how much you're eating, THEN adjust as necessary to make sure you're getting enough, THEN make that enough meet your macros.

Dead serious though, if you were, at your level (adult male, presumably in the overweight range), eating 1200 calories only, you'd feel like you've been dropped off in a desert with nothing for a month. I'm 5'2", female, and 148 lbs and I've only got about 25 more lbs to lose and 1200 makes me feel like I'm DYING. Really batten down that logging before you alter anything.

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1


ETA: As an adult Male, you should really NEVER be eating less than 1500 calories without the strict supervision of a doctor. A normal weight guy shouldn't eat less than that, and if you have more weight, you actually need more fuel than someone with less weight, so bear that in mind always.

ninerbuff

selina884 wrote: »

Nuts and lamb

All day. Bacon too.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

diannethegeek

CRIMSONBA wrote: »

I finally got the motivation I needed to start my weight loss journey, and one of the first things I've done is to look into better meal plans. The only issue is that when I follow these meal plans I only end up at around 1200 calories a day (MFP recommends around 2250 for me, not even counting calories burned through exercise). I do want to loose weight, but I also want to be healthy doing it, and I feel that surviving on such a low calorie count definetly isn't going to the later goal.

Are they any simple ways if adding high calorie (yet macro pleasing) food into my daily diet?

Should I be focusing on adding more healthy snacks in, or preparing larger meals?

Either of the suggestions in your last sentence or a combination of both would be fine. You could also look for meal plans that start out at a higher calorie level so you don't have to add as much.

You might find some higher calorie food ideas here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1

French_Peasant

Eat a baguette dipped in several tablespoons of olive oil. BOOM.

alienws1998

I've found that coconut oil is a good source of calories without carbs, you can add it too coffee, cook eggs with it, all kinds of uses. I read some where online that our bodies process the type of fat in it first so it doesn't get stored. I am NOT Saying that's true, only that I read it. Either way, great source of calories without carbs if you need them. Practical tip though, I avoid using it in colder stuff like puddings, cold drinks, etc because it solidifies at such a low temp, it ends up becoming crunchy or separating from the rest in a kind of icky crust and I don't like that, but a few tablespoons in my coffee has no flavor no carbs and packs in hundred of calories. Hope this helps

diannethegeek

CoffeeNCardio wrote: »

The simple way would be to add higher-calorie foods to your diet. To be honest, there are no "bad" foods and "good" foods. What is "bad" and "good" depends entirely on the individual diet. A donut might be good for you if you're low on carbs. Broccoli might be a bad choice if you've gotten zero protein for the day. If you're only eating 1200 calories and you're expected to eat 2250, and you're actually not hungry enough to eat more, you almost certainly are eating more than that and not realizing it, which in your unique situation is a good thing. I would start by reading the following info on making sure your logging is near flawless, so we're actually sure of how much you're eating, THEN adjust as necessary to make sure you're getting enough, THEN make that enough meet your macros.

Dead serious though, if you were, at your level (adult male, presumably in the overweight range), eating 1200 calories only, you'd feel like you've been dropped off in a desert with nothing for a month. I'm 5'2", female, and 148 lbs and I've only got about 25 more lbs to lose and 1200 makes me feel like I'm DYING. Really batten down that logging before you alter anything.

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1


ETA: As an adult Male, you should really NEVER be eating less than 1500 calories without the strict supervision of a doctor. A normal weight guy shouldn't eat less than that, and if you have more weight, you actually need more fuel than someone with less weight, so bear that in mind always.

^This is really good information. Why was it flagged?

SueInAz

Make sure you aren't eating anything that's label non-fat, lite, low-calorie, etc. especially where fat has been replaced by sugar. Many people find it's easier to get in extra calories in liquid format. Fruit juice, smoothies, protein shakes, etc. can add calories without bulk. Cook with oil (and conversely make sure you are logging oils when you do use them to cook), use creamy salad dressings, add butter or cheese to veggies.

cerise_noir

diannethegeek wrote: »

CoffeeNCardio wrote: »

The simple way would be to add higher-calorie foods to your diet. To be honest, there are no "bad" foods and "good" foods. What is "bad" and "good" depends entirely on the individual diet. A donut might be good for you if you're low on carbs. Broccoli might be a bad choice if you've gotten zero protein for the day. If you're only eating 1200 calories and you're expected to eat 2250, and you're actually not hungry enough to eat more, you almost certainly are eating more than that and not realizing it, which in your unique situation is a good thing. I would start by reading the following info on making sure your logging is near flawless, so we're actually sure of how much you're eating, THEN adjust as necessary to make sure you're getting enough, THEN make that enough meet your macros.

Dead serious though, if you were, at your level (adult male, presumably in the overweight range), eating 1200 calories only, you'd feel like you've been dropped off in a desert with nothing for a month. I'm 5'2", female, and 148 lbs and I've only got about 25 more lbs to lose and 1200 makes me feel like I'm DYING. Really batten down that logging before you alter anything.

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1


ETA: As an adult Male, you should really NEVER be eating less than 1500 calories without the strict supervision of a doctor. A normal weight guy shouldn't eat less than that, and if you have more weight, you actually need more fuel than someone with less weight, so bear that in mind always.

^This is really good information. Why was it flagged?

NO idea. I thought it was great info, too.

OP...you shouldn't eat so little. I am female and eat more than you do....

CoffeeNCardio

diannethegeek wrote: »

CoffeeNCardio wrote: »

The simple way would be to add higher-calorie foods to your diet. To be honest, there are no "bad" foods and "good" foods. What is "bad" and "good" depends entirely on the individual diet. A donut might be good for you if you're low on carbs. Broccoli might be a bad choice if you've gotten zero protein for the day. If you're only eating 1200 calories and you're expected to eat 2250, and you're actually not hungry enough to eat more, you almost certainly are eating more than that and not realizing it, which in your unique situation is a good thing. I would start by reading the following info on making sure your logging is near flawless, so we're actually sure of how much you're eating, THEN adjust as necessary to make sure you're getting enough, THEN make that enough meet your macros.

Dead serious though, if you were, at your level (adult male, presumably in the overweight range), eating 1200 calories only, you'd feel like you've been dropped off in a desert with nothing for a month. I'm 5'2", female, and 148 lbs and I've only got about 25 more lbs to lose and 1200 makes me feel like I'm DYING. Really batten down that logging before you alter anything.

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1


ETA: As an adult Male, you should really NEVER be eating less than 1500 calories without the strict supervision of a doctor. A normal weight guy shouldn't eat less than that, and if you have more weight, you actually need more fuel than someone with less weight, so bear that in mind always.

^This is really good information. Why was it flagged?

Maybe I made somebody mad?

upoffthemat

CoffeeNCardio wrote: »

diannethegeek wrote: »

CoffeeNCardio wrote: »

The simple way would be to add higher-calorie foods to your diet. To be honest, there are no "bad" foods and "good" foods. What is "bad" and "good" depends entirely on the individual diet. A donut might be good for you if you're low on carbs. Broccoli might be a bad choice if you've gotten zero protein for the day. If you're only eating 1200 calories and you're expected to eat 2250, and you're actually not hungry enough to eat more, you almost certainly are eating more than that and not realizing it, which in your unique situation is a good thing. I would start by reading the following info on making sure your logging is near flawless, so we're actually sure of how much you're eating, THEN adjust as necessary to make sure you're getting enough, THEN make that enough meet your macros.

Dead serious though, if you were, at your level (adult male, presumably in the overweight range), eating 1200 calories only, you'd feel like you've been dropped off in a desert with nothing for a month. I'm 5'2", female, and 148 lbs and I've only got about 25 more lbs to lose and 1200 makes me feel like I'm DYING. Really batten down that logging before you alter anything.

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1


ETA: As an adult Male, you should really NEVER be eating less than 1500 calories without the strict supervision of a doctor. A normal weight guy shouldn't eat less than that, and if you have more weight, you actually need more fuel than someone with less weight, so bear that in mind always.

^This is really good information. Why was it flagged?

Maybe I made somebody mad?

It's Friday?

gjw1911

When I was dieting/cutting as a 6'3" male, some days I would only have an appetite for 1200 calories. I literally had no appetite, and I would have to force myself to the 1800 calorie mark by using a mixture of peanut butter, protein powder and coconut oil in a shake. If I remember right that shake was about 10 to 12 oz and about 400 to 600 calories.
Just find a good high calorie food to add if you do not have the appetite to eat regular food.

kommodevaran

Why would you follow "a meal plan", and a 1200 calorie meal plan at that? You compose your own meals or meal plan according to your own needs and preferences. Are you completely lost about what constitutes a good diet? Or do you have some kind of basic knowledge about nutition? How have you eaten while growing up?

CoffeeNCardio

gjw1911 wrote: »

When I was dieting/cutting as a 6'3" male, some days I would only have an appetite for 1200 calories. I literally had no appetite, and I would have to force myself to the 1800 calorie mark by using a mixture of peanut butter, protein powder and coconut oil in a shake. If I remember right that shake was about 10 to 12 oz and about 400 to 600 calories.
Just find a good high calorie food to add if you do not have the appetite to eat regular food.

My husband has this problem. He's actually underweight and on here trying to gain, but he has the hardest time eating even to maintenance. (My kingdom for those kind of hunger-queues...) I'm sure that's not his perspective, or yours. It seems really annoying and tough.