Too few calories?
tayusuki
Posts: 194 Member
This is probably an old topic -- but nothing comes up in the search in the app so here's a thread. I do apologise if it's redundant!
I find it hard to meet my calories! I eat when I'm hungry til I'm full. There's been a few days I've gotten pretty close but overall, I'm under (generally between 800 and 1000).
I understand this isn't sustainable long term but should I worry if my body has the fat reserves to pull from?
I'd like to point out the only thing I worry about is hitting my protein goal, which I do meet most days.
My body doesn't feel hungry so I figured I'm ok. Would this also stall weight loss short term? (I know over a long time the body can try to adjust to the lower calories by stopping non essential functions).
I appreciate input. Please don't scream at me to eat more -- I've been trying. The foods I eat are just filling.
In case people want stats, I'm 23. 165 lbs, aiming for about 110. I'm 5' and calorie goal is 1250. I'm extremely sedentary too. Oh and I average 94g of protein per day (which I also wonder if it is too much).
I find it hard to meet my calories! I eat when I'm hungry til I'm full. There's been a few days I've gotten pretty close but overall, I'm under (generally between 800 and 1000).
I understand this isn't sustainable long term but should I worry if my body has the fat reserves to pull from?
I'd like to point out the only thing I worry about is hitting my protein goal, which I do meet most days.
My body doesn't feel hungry so I figured I'm ok. Would this also stall weight loss short term? (I know over a long time the body can try to adjust to the lower calories by stopping non essential functions).
I appreciate input. Please don't scream at me to eat more -- I've been trying. The foods I eat are just filling.
In case people want stats, I'm 23. 165 lbs, aiming for about 110. I'm 5' and calorie goal is 1250. I'm extremely sedentary too. Oh and I average 94g of protein per day (which I also wonder if it is too much).
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Replies
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How long have you been eating so little? Assuming you have no thyroid issues, going a few days or even a couple weeks at very low calories are not going to hurt you. This is a common side effect of low carb eating and usually self-corrects with an increase in appetite after a short time.
94g is not too much protein, in fact, given your stats I would aim for 143g/day
If the lack of appetite lasts longer than a couple weeks then you definitely start to run into potential nutritional deficiencies.
You could try being less sedentary as activity usually stimulates appetite.
You could try eating more calorie dense foods (like nuts or nut butters, cooking oils, etc.) so that you are increasing calories without increasing volume of food.
You could try eating more frequently.
You could try adding something like a protein shake to add nutrition without adding solid food.2 -
tcunbeliever wrote: »How long have you been eating so little? Assuming you have no thyroid issues, going a few days or even a couple weeks at very low calories are not going to hurt you. This is a common side effect of low carb eating and usually self-corrects with an increase in appetite after a short time.
94g is not too much protein, in fact, given your stats I would aim for 143g/day
If the lack of appetite lasts longer than a couple weeks then you definitely start to run into potential nutritional deficiencies.
You could try being less sedentary as activity usually stimulates appetite.
You could try eating more calorie dense foods (like nuts or nut butters, cooking oils, etc.) so that you are increasing calories without increasing volume of food.
You could try eating more frequently.
You could try adding something like a protein shake to add nutrition without adding solid food.
It's been a few weeks. Not very long.
I go on walks for an hour or so at a time a few times a week. I have to be careful because I get really bad chest pains (doctors can't figure it out). But they say my thyroid is good when they tried to diagnose it.
Where do you get 143g? I keep reading ~.4g per pound you are and that's maintenance. And .8g if you're weighing in kilograms.
I can try eating more frequently. Some days I eat a few big meal's and others I eat lots of small ones. Depends on what I wanna cook.
Oils was going to be my next go to. I just didn't wanna add a bunch of fat if I'm satieted without it. It might be an unavoidable solution tho ^^0 -
i work out so i am for .8 per pound of lean mass. so based on my lean mass being calculated at 100 i aim for 80 g. have you done a calculator? ketogains has a good one.1
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i work out so i am for .8 per pound of lean mass. so based on my lean mass being calculated at 100 i aim for 80 g. have you done a calculator? ketogains has a good one.
I did try one but I said to eat something crazy like 170g of protein which I thought was way strange, so I don't know which ones are really reputable.0 -
I was going with 1.3g per pound of goal weight. You aren't in maintenance, you are trying to lose and the best way to ensure what you metabolize is FAT and not MUSCLE is to get adequate protein.
The protein thing is very subjective, and there are a lot of different formulas...your body doesn't store amino acids, so if you consume excess it is just lost. However, if you run short, your body will metabolize lean mass. There is a great deal of argument even among the experts as to how fast that happens or how much the real minimum protein needs are for any given person.1 -
0.8g per pound of lean mass (according to Stephen Phinney) OR 1g per pound of ideal body total weight would (according to Chris Masterjohn) will certainly have you eating enough protein.
As far as the calories? I expect it to be a temporary thing. Many of us had this spontaneous low calorie but also totally satisfied experience but as you start to use up the bodyfat, it tapers off. I'd even say it becomes difficult to eat a deficit once you get close to a good weight.
Getting enough protein will be critical on such low calories though. Especially if you're new to low carb as your body is still seeking glucose for energy. At least to some degree.
You will have days that you are more hungry. When you do, eat. Even if it's over your calorie goal.0 -
I go on walks for an hour or so at a time a few times a week. I have to be careful because I get really bad chest pains (doctors can't figure it out). But they say my thyroid is good when they tried to diagnose it.
Okay, I'm going to take a deep breath and not go all ranting on you... @tayusuki
If the doctors did NOT test anything other than TSH, you need to fire your doctors (particularly in light of a scary health issue that they aren't digging deep to address, diagnose, or treat). TSH is a hormone released by the pituitary and has absolutely no true bearing/indications of thyroid health. You could have major thyroid issues and still have a "normal" TSH. It can take up to 10+ years for thyroid problems to actually show up in that number. Plus, the ranges are very much off from what is optimal for health. Most allow for 0-4 as a healthy range, and I've even seen 0-6 or 0-8 as healthy!!! 0.5-1.5 is considered optimal. This can be shown in IU/ML, uIU/ML, mIU/L, mcIU/ML, mIU/L, etc. By adjusting both measurements, the range numbers show similarly. If you need this in another measurement form, just holler and I'll convert.
ALL OF THAT BEING SAID...
A good doctor should run the TSH in combination with Total and Free T4 (at least Free T4 - total can confuse some folks), Free and Reverse T3 (must be run together), TGA and TPO (two main antibodies tests), as well as the main cofactors for total thyroid health, which are D3, B12, full iron panel (4 tests), Folate, etc.
https://stopthethyroidmadness.com/tsh-why-its-useless/
Sending good thoughts. Please feel free to post any tests results to see if our lifelong enthusiasts can point you in a better direction.2 -
This seems to be a pretty well rounded article: https://drwillcole.com/6-hidden-thyroid-problems-explain-fatigue-weight-gain-health-issues/0
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KnitOrMiss wrote: »I go on walks for an hour or so at a time a few times a week. I have to be careful because I get really bad chest pains (doctors can't figure it out). But they say my thyroid is good when they tried to diagnose it.
Okay, I'm going to take a deep breath and not go all ranting on you... @tayusuki
If the doctors did NOT test anything other than TSH, you need to fire your doctors (particularly in light of a scary health issue that they aren't digging deep to address, diagnose, or treat). TSH is a hormone released by the pituitary and has absolutely no true bearing/indications of thyroid health. You could have major thyroid issues and still have a "normal" TSH. It can take up to 10+ years for thyroid problems to actually show up in that number. Plus, the ranges are very much off from what is optimal for health. Most allow for 0-4 as a healthy range, and I've even seen 0-6 or 0-8 as healthy!!! 0.5-1.5 is considered optimal. This can be shown in IU/ML, uIU/ML, mIU/L, mcIU/ML, mIU/L, etc. By adjusting both measurements, the range numbers show similarly. If you need this in another measurement form, just holler and I'll convert.
ALL OF THAT BEING SAID...
A good doctor should run the TSH in combination with Total and Free T4 (at least Free T4 - total can confuse some folks), Free and Reverse T3 (must be run together), TGA and TPO (two main antibodies tests), as well as the main cofactors for total thyroid health, which are D3, B12, full iron panel (4 tests), Folate, etc.
https://stopthethyroidmadness.com/tsh-why-its-useless/
Sending good thoughts. Please feel free to post any tests results to see if our lifelong enthusiasts can point you in a better direction.
I admit I was nervous when you mentioned ranting. I thought you were going to yell at me! Hah.
Actually this is all new to me. I didn't see a doctor to diagnose my thyroid, it was to try to figure out my chest pains. He ordered a full blood lab and when I went back, he said everything was clear and specifically said my thyroid was good which is where I got that statement from. (he then told me i was making up my chest pains). So I did fire that guy and I have a new doctor. I haven't discussed possible health issues contributing to weight gain though.
All these tests -- are they blood work or something else? I just ask because I'm not sure if some of them might have been done.
Oh. My fatigue could be from a horribly bad Vitamin D deficiency -- which I did get scolded for. I avoid the outdoors cause 100 degree weather isn't fun.1 -
I just suspect I have some case of insulin resistance cause even in a calorie deficit I struggle to lose weight eating carbs.0
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I just suspect I have some case of insulin resistance cause even in a calorie deficit I struggle to lose weight eating carbs.
IR can be confirmed with fasting insulin level and C-Reactive Protein, I believe. Blood lab tests.
And yes, the above is referring to blood labs as well...
And I'm so sorry - the rant is not about you - but rather about doctors who don't know squat about the reality of thyroid health... I've been fighting an uphill battle with mine for over a decade now... It was actually my Endocrinologist who discovered and confirmed my IR, as well.
That being said, @tayusuki - you have the legal right to get copies of your blood work results - even from a doctor you fired, so please don't hesitate to call and get those yourself or to ask your new doctor to get them - and he can share them with you.
And if you have major Vitamin D deficiency, that can be a huge contributing factor to the chest pains (if not part of the trigger itself). Take Vitamin D3 with Vitamin K2 (I personally prefer Super K Plus by Life Extension). Over time, I was able to get my level of Vitamin D from in the 20's to over 100 doing this. I took stronger doses to bring my level up faster, and because I have no gallbladder, so my digestion and absorption of nutrients is compromised. And when you're deficient, taking that combination of nutrients feels better than an energy drink!! You can get them in liquid for or in soft gel form. I used a combination of both to get my levels up... It makes a HUGE difference in quality of life and such.
If your doctor did not test for B12 deficiency, too, that is another one that is common sometimes along side D deficiency, as they both require high doses of stomach acid to digest and absorb (folate and iron also do)... I've also managed to get this level up, as my level was low enough to start causing nerve issues/neuropathy...
Sending you good thoughts!!1 -
KnitOrMiss wrote: »I just suspect I have some case of insulin resistance cause even in a calorie deficit I struggle to lose weight eating carbs.
IR can be confirmed with fasting insulin level and C-Reactive Protein, I believe. Blood lab tests.
And yes, the above is referring to blood labs as well...
And I'm so sorry - the rant is not about you - but rather about doctors who don't know squat about the reality of thyroid health... I've been fighting an uphill battle with mine for over a decade now... It was actually my Endocrinologist who discovered and confirmed my IR, as well.
That being said, @tayusuki - you have the legal right to get copies of your blood work results - even from a doctor you fired, so please don't hesitate to call and get those yourself or to ask your new doctor to get them - and he can share them with you.
And if you have major Vitamin D deficiency, that can be a huge contributing factor to the chest pains (if not part of the trigger itself). Take Vitamin D3 with Vitamin K2 (I personally prefer Super K Plus by Life Extension). Over time, I was able to get my level of Vitamin D from in the 20's to over 100 doing this. I took stronger doses to bring my level up faster, and because I have no gallbladder, so my digestion and absorption of nutrients is compromised. And when you're deficient, taking that combination of nutrients feels better than an energy drink!! You can get them in liquid for or in soft gel form. I used a combination of both to get my levels up... It makes a HUGE difference in quality of life and such.
If your doctor did not test for B12 deficiency, too, that is another one that is common sometimes along side D deficiency, as they both require high doses of stomach acid to digest and absorb (folate and iron also do)... I've also managed to get this level up, as my level was low enough to start causing nerve issues/neuropathy...
Sending you good thoughts!!
Hell, I'm outside for 8+ hours per day, and still dose D3 at 10,000 iu/day, just because my levels are *kitten* otherwise. I don't even live in the far northern hemisphere either...and I'm a damned ginger, so my body is apparently just permanent vampire mode.1 -
KnitOrMiss wrote: »I just suspect I have some case of insulin resistance cause even in a calorie deficit I struggle to lose weight eating carbs.
IR can be confirmed with fasting insulin level and C-Reactive Protein, I believe. Blood lab tests.
And yes, the above is referring to blood labs as well...
And I'm so sorry - the rant is not about you - but rather about doctors who don't know squat about the reality of thyroid health... I've been fighting an uphill battle with mine for over a decade now... It was actually my Endocrinologist who discovered and confirmed my IR, as well.
That being said, @tayusuki - you have the legal right to get copies of your blood work results - even from a doctor you fired, so please don't hesitate to call and get those yourself or to ask your new doctor to get them - and he can share them with you.
And if you have major Vitamin D deficiency, that can be a huge contributing factor to the chest pains (if not part of the trigger itself). Take Vitamin D3 with Vitamin K2 (I personally prefer Super K Plus by Life Extension). Over time, I was able to get my level of Vitamin D from in the 20's to over 100 doing this. I took stronger doses to bring my level up faster, and because I have no gallbladder, so my digestion and absorption of nutrients is compromised. And when you're deficient, taking that combination of nutrients feels better than an energy drink!! You can get them in liquid for or in soft gel form. I used a combination of both to get my levels up... It makes a HUGE difference in quality of life and such.
If your doctor did not test for B12 deficiency, too, that is another one that is common sometimes along side D deficiency, as they both require high doses of stomach acid to digest and absorb (folate and iron also do)... I've also managed to get this level up, as my level was low enough to start causing nerve issues/neuropathy...
Sending you good thoughts!!
My new physician does have my blood work. She started me with an inhaler since the chest pains are strictly exercise induced. I found it doesnt really help. But maybe you're spot on with the vitamin d! This has been an issue since I was a kid -- so I thought it was normal. I have supplements, I just forget to take them so I really should use an alarm.
How long did it take you for your levels to come out normal?0 -
I went from 38 to 56.9 in 6 months, then up to 107 in another 6 months. So from 38 to 107 in a year.
During that time, I was taking 40,000 IU a day of D3 + 200 mcg K2 (M7) once a day (sometimes twice if it was super overcast - or split in half dose) per Dr. Berg's protocol.
My maintenance dose is the same amount of K2, as it's a single pill, with 20000 IU a day. I'm up a little higher now, but I feel completely terrible if I miss my D3 for a bit. I'm wanting to get a little lower, but the Vitamin D council says that 100-150 is optimal. (those numbers are ng/mL)
Best of luck.
P.S. I could feel a difference short term immediately when taking the higher doses (make sure to take them with a fatty meal for absorption!)...and long term within a few weeks I felt a huge difference. Remember that D3 is the "sunshine" vitamin, so it needs to be taken as close to first thing as possible. If you need to split dose, don't do the second one any later that 2 pm. Generally 6-7 am and 1-2 pm...if you're on a "standard" type schedule. This allows for the standard circadian rhythms to level out, and it should improve sleep, too.0
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