Intermittent fasting and nutrition - Seeking advice

Adrobiel

I've started doing 8/16 intermittent fasting as a way to control my eating habits and so far I'm not finding it to difficult in the fasting stage.

However where I struggle is filling in the safe minimum amount of calories to maintain good nutrition. Ive set myself a budget of around 1500 Calories. I've been cooking home cooked meals like salmon, beef patties, chicken etc and supplementing it with salad or veggies and though close, I often miss even the 1000 Calorie mark. Even with nuts and fruit for snacks.

I'm not finding myself super hungry and I'm often content. I'm looking for advice on healthy ways I could fill the gap to ensure I'm cutting safely and keeping good nutrition. Any advice is appreciated.

livingleanlivingclean

If you can't eat enough in an 8 hour period, extend your eating period.

brendanwhite84

I'm sure you'll hear 'nut butters' a lot - I know you mentioned nuts but seriously, they're among the best ways to fill a gap in calories and the partial liquefaction might help with packing it in.

If you're willing to throw in some sugary calories there are these delicious dutch syrup waffle cookies they sell where I live that are small, thin, and like 175 calories apiece. I had a race day where I had to eat 6000 calories and these were my go-tos (although my mouth felt like a wide-awake nightmare after hours of eating them).

Need2Exerc1se

If you were truly satisfied on 1000 calories it's unlikely you'd need to lose any weight. How much fat are you eating?

Adrobiel

Thanks for the tips on the snacks, I probably do need to snack more and maybe select something better.

It seems today's meals for example I only took in about 32g of fat but I went a bit higher in protein at around 100g. Everything seems to be recording correctly.

I definitely do need to lose weight as I'm considered obese based on my measurements and weight. Also my body fat % is pretty high.

Not sure why I feel full on 1,000 Calories. My body might be good at telling me I'm full or perhaps there is a subconscious effect telling me not to eat more. Could it just be because my body is used to breakfast and isn't using the energy properly yet?

Need2Exerc1se

More likely it's just a type of dieter's euphoria from starting a new plan. It's not uncommon but eventually your body will rebel and want FOOD. It needs food. Be careful when this happens not to binge eat.

Fat is high calories and makes food taste better. Try adding a little more to your meals. Use olive oil in salad dressings, cook your foods with a little butter or oil. Have some peanut butter.

livingleanlivingclean

Adrobiel wrote: »

Thanks for the tips on the snacks, I probably do need to snack more and maybe select something better.

It seems today's meals for example I only took in about 32g of fat but I went a bit higher in protein at around 100g. Everything seems to be recording correctly.

I definitely do need to lose weight as I'm considered obese based on my measurements and weight. Also my body fat % is pretty high.

Not sure why I feel full on 1,000 Calories. My body might be good at telling me I'm full or perhaps there is a subconscious effect telling me not to eat more. Could it just be because my body is used to breakfast and isn't using the energy properly yet?

No. You're just not including enough perfectly healthy, and necessary, calorie dense foods. Or eating enough. Eat breakfast, lunch, dinner, dessert, snacks, calorific drinks - whatever gets you to your calorie goal (remembering this doesn't include exercise calories - if you exercise, you need to eat more)

Adrobiel

Thank you all very much for the advice that gave me a lot to think on. Think I need to do a little more shopping and not be afraid to add a little more excitement to my food.

I'll keep trying the fasting for a bit longer and if I can't seem to fill the gap still perhaps I should go back to having breakfast.

Thanks again.