Not eating enough.. HELP
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MsBecca22
Posts: 44 Member
Just looking for tips on how to get all your calories in for the day. I’m seriously not getting enough - and it might be lack of planning? Any and all advice is welcome
4
Replies
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There are plenty of nutritionally sound foods that are calorie dense.
1. Olive Oil - add to salads or meats
2. Peanut butter
3. Quinoa - eat and cook like rice
There are a crap ton more but these are off the top of my head.7 -
If lack of planning is the problem, keep a box of snacks at home for when you find you're under at the end of the day? Fruit and nut bars might fit the bill - how many calories are you under by?
Are you certain you're measuring everything correctly? If you're not losing weight faster than you should (and you're not feeling ill/ravenous all the time) I wouldn't worry about it for now.5 -
I never have a problem getting my calories in and can't really imagine myself ever having that problem unless I were to be ill.
Are you sick and having a problem eating? Are you on MFP in order to gain weight in general? Or are you trying to lose weight and having trouble meeting your calories because you've cut out some of your regular foods?9 -
I suppose for information should’ve been given. I’m wanting to lose. I’ve been tracking my food and I eat around 1000-1200 calories a day and it’s been advised that I should have that number around 1800.3
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I suppose for information should’ve been given. I’m wanting to lose. I’ve been tracking my food and I eat around 1000-1200 calories a day and it’s been advised that I should have that number around 1800.
Eat the things you ate before you decided to lose weight. Just eat less of them. I have ice cream, chocolate, cookies, lattes, Sour Patch Kids, etc. I just keep within my calorie goal.8 -
I suggest you have a stash of 100-200 calorie snacks, pre-measured, that you can go to at the end of the day if you are consistently under.
I find many people who have trouble meeting their goals is because they have restricted themselves to perceived "diet foods". Just broaden your perspective of what is allowed and it will be a lot easier.
One glass of whole milk (244g) is 103 calories. And it's pretty nicely spread across the macros.
There are 43 calories in one tablespoon of vinaigrette dressing. This will give you a variety of micronutrients carried in the good fat, and it makes the vegetables that much tastier.8 -
You might find some ideas here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p11
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I pack all my food for the day that I prep on Sundays and bring it to work with me. I eat every couple of hours like clockwork. Just calculate what you are eating..... and eat more. It helps to watch sad movies for some people
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Smaller meals more often.
6 meals of 300 calories for example or 5 meals of 360.8 -
I consistently have this problem. I average 1000-1200 calories a day. Should be at 1500. But I eat completely healthy foods and I guess they just fill me up. I am making a conscious effort not to under eat so I'll make sure to eat a serving of almonds mid day, even if I am not hungry and add whole grain tortilla chips with my lunch. That usually gets me to my goal. If not, I'll have another small snack after dinner. I can't seem to increase what i eat at meals. I just can't finish it.14
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I suppose for information should’ve been given. I’m wanting to lose. I’ve been tracking my food and I eat around 1000-1200 calories a day and it’s been advised that I should have that number around 1800.
Can you explain what has happened between the point you were consistently overeating (to gain excess weight) and now when you feel you can't eat enough and are under-eating?
Habits? Food choices? Situation?12 -
I have the same issue I have to work hard to eat over 1000 a day
I now buy majool dates (56 cals each date)
other fruits like bananas and apples (80 - 100 cals each, depending on the size of fruit)
peanut butter or almond butter heavy on cals but easy to eat if you already feel full
any nuts or seeds that you like are calorie dense, I make up little boxes worth about 250 cals each abnd its easy to just grab and eat
extra oil when cooking
cereal bars or protein bars
or just an extra slice of toast or 3 in the evening
or add a little extra food to each meal (i know that's not always possible if you feel full easy)
5 -
nicoleduran81 wrote: »I consistently have this problem. I average 1000-1200 calories a day. Should be at 1500. But I eat completely healthy foods and I guess they just fill me up. I am making a conscious effort not to under eat so I'll make sure to eat a serving of almonds mid day, even if I am not hungry and add whole grain tortilla chips with my lunch. That usually gets me to my goal. If not, I'll have another small snack after dinner. I can't seem to increase what i eat at meals. I just can't finish it.
I eat "completely healthy" foods and I eat for volume. 1000-1200 cals would leave me ravenous and wondering where the rest of my food was!
OP, try pre planning your meals - if you struggle with volume, choose calorie dense foods. Try eating more often, add snacks or calorific drinks between meals. Also make sure you're actually logging accurately (weighing solids, measuring liquids, using correct database entries) and not just estimating your intake.3 -
livingleanlivingclean wrote: »nicoleduran81 wrote: »I consistently have this problem. I average 1000-1200 calories a day. Should be at 1500. But I eat completely healthy foods and I guess they just fill me up. I am making a conscious effort not to under eat so I'll make sure to eat a serving of almonds mid day, even if I am not hungry and add whole grain tortilla chips with my lunch. That usually gets me to my goal. If not, I'll have another small snack after dinner. I can't seem to increase what i eat at meals. I just can't finish it.
I eat "completely healthy" foods and I eat for volume. 1000-1200 cals would leave me ravenous and wondering where the rest of my food was!
OP, try pre planning your meals - if you struggle with volume, choose calorie dense foods. Try eating more often, add snacks or calorific drinks between meals. Also make sure you're actually logging accurately (weighing solids, measuring liquids, using correct database entries) and not just estimating your intake.
It surprised me too haha. I'm only 3 months in to my lifestyle change and was very surprised to see the change in the amount of food I eat. But I'm just rolling with it haha!0 -
nicoleduran81 wrote: »livingleanlivingclean wrote: »nicoleduran81 wrote: »I consistently have this problem. I average 1000-1200 calories a day. Should be at 1500. But I eat completely healthy foods and I guess they just fill me up. I am making a conscious effort not to under eat so I'll make sure to eat a serving of almonds mid day, even if I am not hungry and add whole grain tortilla chips with my lunch. That usually gets me to my goal. If not, I'll have another small snack after dinner. I can't seem to increase what i eat at meals. I just can't finish it.
I eat "completely healthy" foods and I eat for volume. 1000-1200 cals would leave me ravenous and wondering where the rest of my food was!
OP, try pre planning your meals - if you struggle with volume, choose calorie dense foods. Try eating more often, add snacks or calorific drinks between meals. Also make sure you're actually logging accurately (weighing solids, measuring liquids, using correct database entries) and not just estimating your intake.
It surprised me too haha. I'm only 3 months in to my lifestyle change and was very surprised to see the change in the amount of food I eat. But I'm just rolling with it haha!
Consistently undereating is not healthy. If you can't increase the amount of food you eat, change the type of food you eat. Add oil/butter to you cooking. Use different cuts of meat, full fat versions if you're picking "light" versions, starchy carbs etc6 -
livingleanlivingclean wrote: »nicoleduran81 wrote: »livingleanlivingclean wrote: »nicoleduran81 wrote: »I consistently have this problem. I average 1000-1200 calories a day. Should be at 1500. But I eat completely healthy foods and I guess they just fill me up. I am making a conscious effort not to under eat so I'll make sure to eat a serving of almonds mid day, even if I am not hungry and add whole grain tortilla chips with my lunch. That usually gets me to my goal. If not, I'll have another small snack after dinner. I can't seem to increase what i eat at meals. I just can't finish it.
I eat "completely healthy" foods and I eat for volume. 1000-1200 cals would leave me ravenous and wondering where the rest of my food was!
OP, try pre planning your meals - if you struggle with volume, choose calorie dense foods. Try eating more often, add snacks or calorific drinks between meals. Also make sure you're actually logging accurately (weighing solids, measuring liquids, using correct database entries) and not just estimating your intake.
It surprised me too haha. I'm only 3 months in to my lifestyle change and was very surprised to see the change in the amount of food I eat. But I'm just rolling with it haha!
Consistently undereating is not healthy. If you can't increase the amount of food you eat, change the type of food you eat. Add oil/butter to you cooking. Use different cuts of meat, full fat versions if you're picking "light" versions, starchy carbs etc
That's what I'm working on incorporating into my diet. And I generally hate "light" versions of things. I'd rather go for the real, full version! I've been trying to research better, more fillling or calorie dense foods. I figure once I hit my goal and go to maintenance I will need a lot more options!0 -
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OP, it can be a bit challenging at first. I had a challenging time when I got serious about this life style change. It gets easier. A lot easier.
Have you looked into prepping your meals? That is something that really helped me. A lot. Once you do that, your life is a lot easier. And you will need to map everything out to do this properly.
So, write down what you eat. Then put numbers to that. Both calories and macros. Then figure out how to fill in the gap. It will be a struggle but you will get it.0 -
Adding toppings to your food is a good way get more calories.
Sour cream, butter and oils (already mentioned), nuts, peanut butter, sauces, dressings, brown sugar, honey, chia seeds, etc.
I'm surprised someone would find it difficult to eat 1000 calories a day. That is odd.
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Is there something stopping you from just eating more? If someone is eating too many calories, they eat less, problem solved. If someone is not eating enough calories, they eat more, problem solved. Is it hard to make yourself eat? What's going on that you're not getting what you need?1
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