Seriously need nutrition help

anitalahav

Hey everyone (mmm no one yet),

I am 39 nearly hitting 40 and guess what....I decided to finally live healthy (again after 20 years). I was a gym junky when I was younger and then life happened. 45kilo's over weight and I finally want to start waking up.

Problem is I am not young anymore, I discover I still love exercising and have been pushing myself for the last 3 weeks. 4 weeks ago I started with the Banting diet.....but I have no clue what I am doing. All my foods are weighed and captured on MyFitnessPal and the app keeps telling me I don't eat enough (in a nutshell).

My calorie intake is around 600 - 950 and I just can't seem to go over 1000. I have unfortunately always hate eating. No I do not have an eating disorder, I just can go without eating for 2/3 days and live on coffee and feel great. I have trimmed down my 10/15 cups to about 3 to none a day. Yesterday and today I am craving coffee again and had 3.

Saying that my exercise "calories" are between 500 and 900. So what I see is I burn what I eat and that's as far as my little mind can read this.

I don't understand the whole carbs, fat, protein thing. Everywhere on sites it says I must only eat 25g of carbs. Hell I would love to one day see that, because MyFitnessPal keeps saying no matter how healthy my food is that I am between 35 - 50 gr of carbs. This is green shakes (coconut water, spinach, kale....), yogurts, broccoli...everything green I can find I eat. So how am I not getting this carbs thing right.

I am sorry I just spat it all out, but if someone is out there that can help this dummy understand this I am all ears.

Thanks a mil

TavistockToad

you didn't get to 45kg overweight by not eating...

instead of following fads and magic fixes and detoxes, start eating food you like, in portion sizes that put you in a deficit, and eat some fruit and veg...

estherdragonbat

I'm 46. I've dropped 106 lbs in just under two years, eating over 150grams carbs per day. I'm eating 50% carbs, 30% fat, 20% protein. At least that's what I shoot for. Usually I'm a bit higher on carbs, a bit lower on fat.

Unless there's some medical issue requiring you to restrict carbs (eg Type 2 diabetes) or you're trying keto (and it doesn't sound like it), there's no reason to limit carbs if you like them.

RAinWA

Most low carb diets figure X grams of net carbs (carbs - fiber), so that may be confusing you.

That said, a low carb diet may not be a good option for you. When I did low carb it was great for suppressing my appetite. If you already have no appetite you may want to rethink going low carb. Carbs are not the cause of being overweight - too many calories are.

And you should never eat so little on a regular basis unless you are under medical supervision. That is seriously too few calories. How much have you lost in the 4 weeks you've been trying to lose?

edited for typos

snowflake954

It would also be a help if you opened up your food diary. Looking at that, it's easier to give suggestions.

TASCascalho

Forget about those diets. Keep it simple. Calculate your calories according with TDEE and stuff like that. I'll add you as a friend if you need any help

quiksylver296

You don't have to eat any certain foods. You just have to eat in a calorie deficit. So, eat some of the things you used to, but not all of them all the time. A little peanut butter, or ice cream, will get your calorie allowance up easily.

kimny72

anitalahav wrote: »

Hey everyone (mmm no one yet),

I am 39 nearly hitting 40 and guess what....I decided to finally live healthy (again after 20 years). I was a gym junky when I was younger and then life happened. 45kilo's over weight and I finally want to start waking up.

Problem is I am not young anymore, I discover I still love exercising and have been pushing myself for the last 3 weeks. 4 weeks ago I started with the Banting diet.....but I have no clue what I am doing. All my foods are weighed and captured on MyFitnessPal and the app keeps telling me I don't eat enough (in a nutshell).

My calorie intake is around 600 - 950 and I just can't seem to go over 1000. I have unfortunately always hate eating. No I do not have an eating disorder, I just can go without eating for 2/3 days and live on coffee and feel great. I have trimmed down my 10/15 cups to about 3 to none a day. Yesterday and today I am craving coffee again and had 3.

Saying that my exercise "calories" are between 500 and 900. So what I see is I burn what I eat and that's as far as my little mind can read this.

I don't understand the whole carbs, fat, protein thing. Everywhere on sites it says I must only eat 25g of carbs. Hell I would love to one day see that, because MyFitnessPal keeps saying no matter how healthy my food is that I am between 35 - 50 gr of carbs. This is green shakes (coconut water, spinach, kale....), yogurts, broccoli...everything green I can find I eat. So how am I not getting this carbs thing right.

I am sorry I just spat it all out, but if someone is out there that can help this dummy understand this I am all ears.

Thanks a mil

"Low carb" is not necessary to be healthy. It says you joined MFP 5 days ago on your profile, so is that how long you've been logging?

Check out these threads, they are great for folks new to MFP:

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

https://community.myfitnesspal.com/en/discussion/10499571/fad-diets-and-general-recommendations/p1

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

https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1

rheddmobile

There's no benefit for weight loss in restricting carbs. Unless you are diabetic, pre-diabetic, or have another issue such as PCOS or epilepsy which specifically responds to a low carb diet, eat whatever you like with a focus on getting enough protein to maintain your muscle mass while you lose weight.

You did not get fat by never eating.

quiksylver296

If you are interested in more information:

Protein is 4 calories per gram. Protein is good for muscle preservation/synthesis.
Carbs are also 4 calories per gram. They provide energy to your body.
Fats are 9 calories per gram. They are necessary for the body to get fat-soluble vitamins and also help protein do its job.

Your TDEE (Total Daily Energy Expenditure) is the amount of calories your body uses in a day. You need a deficit from this amount of calories to create weight loss. So, if your TDEE is 2000 calories (random number), to lose approximately 2 pounds a week you'd eat 1000 calories a day (too low, don't do this!!!). To lose a pound a week, you'd eat 1500 calories per day. To lose a half-pound a week, you'd eat 1750 calories per day.

hroderick

I'm 61 and have lost 110 lbs since January. I eat well balanced highly nutritious food with portions that keep me in my MFP calorie target. I only walk for exercise, at first it was just a little, now I do 1 hour, 3mph, 10% incline.

My food diary is open if you're interested. We make meal planning easy and food interesting by using platejoy.com and that has helped me avoid diet fatigue.

When I reach goal, after 50 more lbs, I plan to have learned how to eat better so switching to maintenance will just mean switching from all cardio to more strength training and no eating difference.

quiksylver296

Oh, and a food scale is your best friend for weight loss. Check out this thread...

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

And you won't lose exactly the same weight every week. Read this article...

http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

bpotts44

kimny72 wrote: »

anitalahav wrote: »

Hey everyone (mmm no one yet),

I am 39 nearly hitting 40 and guess what....I decided to finally live healthy (again after 20 years). I was a gym junky when I was younger and then life happened. 45kilo's over weight and I finally want to start waking up.

Problem is I am not young anymore, I discover I still love exercising and have been pushing myself for the last 3 weeks. 4 weeks ago I started with the Banting diet.....but I have no clue what I am doing. All my foods are weighed and captured on MyFitnessPal and the app keeps telling me I don't eat enough (in a nutshell).

My calorie intake is around 600 - 950 and I just can't seem to go over 1000. I have unfortunately always hate eating. No I do not have an eating disorder, I just can go without eating for 2/3 days and live on coffee and feel great. I have trimmed down my 10/15 cups to about 3 to none a day. Yesterday and today I am craving coffee again and had 3.

Saying that my exercise "calories" are between 500 and 900. So what I see is I burn what I eat and that's as far as my little mind can read this.

I don't understand the whole carbs, fat, protein thing. Everywhere on sites it says I must only eat 25g of carbs. Hell I would love to one day see that, because MyFitnessPal keeps saying no matter how healthy my food is that I am between 35 - 50 gr of carbs. This is green shakes (coconut water, spinach, kale....), yogurts, broccoli...everything green I can find I eat. So how am I not getting this carbs thing right.

I am sorry I just spat it all out, but if someone is out there that can help this dummy understand this I am all ears.

Thanks a mil

"Low carb" is not necessary to be healthy. It says you joined MFP 5 days ago on your profile, so is that how long you've been logging?

Check out these threads, they are great for folks new to MFP:

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

https://community.myfitnesspal.com/en/discussion/10499571/fad-diets-and-general-recommendations/p1

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

https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1

Forget whatever diet you know. Follow the advice in the threads suggested above, especially sexy pants. Set reasonable macro targets in MFP. I like 40 carbs, 30 fats, 30 protein. Eat at least 80-90% of your foods as whole foods, lean meats, eggs, veggies, fruits, etc and you will be successful.

anitalahav

TavistockToad wrote: »

you didn't get to 45kg overweight by not eating...

instead of following fads and magic fixes and detoxes, start eating food you like, in portion sizes that put you in a deficit, and eat some fruit and veg...

No I didn't. I lived life and didnt care. Ate my favourite stuff (sushi, pastas and had a bad chip (crisps) issue). But I dont sit 24/7 eating, but ate the wrong stuff. I cut out all the above now. Well pasta I can't but changed the noodles to Cauliflower noodles and only allow it twice a month. My dinner plates is gone and only have side plates that I use.

TavistockToad

anitalahav wrote: »

TavistockToad wrote: »

you didn't get to 45kg overweight by not eating...

instead of following fads and magic fixes and detoxes, start eating food you like, in portion sizes that put you in a deficit, and eat some fruit and veg...

No I didn't. I lived life and didnt care. Ate my favourite stuff (sushi, pastas and had a bad chip (crisps) issue). But I dont sit 24/7 eating, but ate the wrong stuff. I cut out all the above now. Well pasta I can't but changed the noodles to Cauliflower noodles and only allow it twice a month. My dinner plates is gone and only have side plates that I use.

you're missing the point... you can eat sushi and pasta and whatever else and still lose weight...

anitalahav

I opened my diary. Maybe I am missing the point...kind of the idea. Seems the only way to eat "healthy" is to go to a dietrician.

TavistockToad

anitalahav wrote: »

I opened my diary. Maybe I am missing the point...kind of the idea. Seems the only way to eat "healthy" is to go to a dietrician.

eat some fruit and veg... everyone knows that's healthy... eat adequate protein... also good for you...

eat food you like... very important or you wont stick to it long term.

anything else is overthinking and over complicating it...

snowflake954

I took a look at your diary. You're eating vegetables and protein. That's very good. Don't be afraid to include some pasta, bread or a sweet now and again--if it fits into your daily calorie goal. You are eating the same things everyday. Some people do that and it's not a problem, others get tired of the same things and risk a binge. Remember that vegetables have carbs in them, less than grains, but they do. You didn't say if you're doing Keto. You basically eat veggies and protein, that's why I'm asking. If you're happy eating this way, keep on and see how your weight loss goes. I just want you to know that you can branch out a bit if you want. Keep weighing and measuring your food. Good luck.

Makkar86

Wassup...
Just wanted to make sure u aviod bad fat and sugar that will make huge difference... Less carbs with those numbers is still fine. intake of calories should always be less ..

TavistockToad

Makkar86 wrote: »

Wassup...
Just wanted to make sure u aviod bad fat and sugar that will make huge difference... Less carbs with those numbers is still fine. intake of calories should always be less ..

so much nope... Ignore this post OP

oajeadeg1

I was hoping someone here would say it..but you are also under eating and keeping your body in starvation mode which will eventually lead to metabolic damage. Contrary to popular belief you need to eat your calories...consistently. The number of calories you should eat all depends on your resting metabolic rate. There are all sort of calculators for that online. Figure out what it is and maybe eat 300-400 calories less than what it is. I like my macros to breakdown to 30%carbs 30%fat and 40%protein.

TavistockToad

oajeadeg1 wrote: »

I was hoping someone here would say it..but you are also under eating and keeping your body in starvation mode which will eventually lead to metabolic damage. Contrary to popular belief you need to eat your calories...consistently. The number of calories you should eat all depends on your resting metabolic rate. There are all sort of calculators for that online. Figure out what it is and maybe eat 300-400 calories less than what it is. I like my macros to breakdown to 30%carbs 30%fat and 40%protein.

starvation mode isn't a thing.

anitalahav

snowflake954 wrote: »

I took a look at your diary. You're eating vegetables and protein. That's very good. Don't be afraid to include some pasta, bread or a sweet now and again--if it fits into your daily calorie goal. You are eating the same things everyday. Some people do that and it's not a problem, others get tired of the same things and risk a binge. Remember that vegetables have carbs in them, less than grains, but they do. You didn't say if you're doing Keto. You basically eat veggies and protein, that's why I'm asking. If you're happy eating this way, keep on and see how your weight loss goes. I just want you to know that you can branch out a bit if you want. Keep weighing and measuring your food. Good luck.

I absolutely love veggies and salads. This is why I eat so much protein and veggies. There is salads too. I hate cooking am preparing food, but don't mind eating the same thing over and over. As long as it doesn't take time. I am been exploring. My boss gave me an airfryer and I just love the thing. throw in, gym and food is done. Salads and veggies is easy too and good.

I am not following any FAD diets, keto and anything. I am just trying to eat healthy and loose weight. here and there was a icecream (twice I thing since I started). I really try to stay away from the sweet stuff because once I get the taste I can't stop again and I really am desperate to get healthy.

TavistockToad

anitalahav wrote: »

snowflake954 wrote: »

I took a look at your diary. You're eating vegetables and protein. That's very good. Don't be afraid to include some pasta, bread or a sweet now and again--if it fits into your daily calorie goal. You are eating the same things everyday. Some people do that and it's not a problem, others get tired of the same things and risk a binge. Remember that vegetables have carbs in them, less than grains, but they do. You didn't say if you're doing Keto. You basically eat veggies and protein, that's why I'm asking. If you're happy eating this way, keep on and see how your weight loss goes. I just want you to know that you can branch out a bit if you want. Keep weighing and measuring your food. Good luck.

I absolutely love veggies and salads. This is why I eat so much protein and veggies. There is salads too. I hate cooking am preparing food, but don't mind eating the same thing over and over. As long as it doesn't take time. I am been exploring. My boss gave me an airfryer and I just love the thing. throw in, gym and food is done. Salads and veggies is easy too and good.

I am not following any FAD diets, keto and anything. I am just trying to eat healthy and loose weight. here and there was a icecream (twice I thing since I started). I really try to stay away from the sweet stuff because once I get the taste I can't stop again and I really am desperate to get healthy.

eating so little (if you are weighing accurately) isn't healthy.

anitalahav

oajeadeg1 wrote: »

I was hoping someone here would say it..but you are also under eating and keeping your body in starvation mode which will eventually lead to metabolic damage. Contrary to popular belief you need to eat your calories...consistently. The number of calories you should eat all depends on your resting metabolic rate. There are all sort of calculators for that online. Figure out what it is and maybe eat 300-400 calories less than what it is. I like my macros to breakdown to 30%carbs 30%fat and 40%protein.

I understand and agree with you hence the reason I am asking for help. Maybe I can eat the same "amount" of food but with better nutrition (if this makes sense). I am truly not starved. I am actually prepping my meals the previous day, measure it and make it but there are days (from my diary) that I didn't even finish the food because I am just not hungry, or busy and just forget to eat(because I am not hungry).

Like I said in the beginning, I have ZERO eating disorder.

anitalahav

TavistockToad wrote: »

anitalahav wrote: »

snowflake954 wrote: »

I took a look at your diary. You're eating vegetables and protein. That's very good. Don't be afraid to include some pasta, bread or a sweet now and again--if it fits into your daily calorie goal. You are eating the same things everyday. Some people do that and it's not a problem, others get tired of the same things and risk a binge. Remember that vegetables have carbs in them, less than grains, but they do. You didn't say if you're doing Keto. You basically eat veggies and protein, that's why I'm asking. If you're happy eating this way, keep on and see how your weight loss goes. I just want you to know that you can branch out a bit if you want. Keep weighing and measuring your food. Good luck.

I absolutely love veggies and salads. This is why I eat so much protein and veggies. There is salads too. I hate cooking am preparing food, but don't mind eating the same thing over and over. As long as it doesn't take time. I am been exploring. My boss gave me an airfryer and I just love the thing. throw in, gym and food is done. Salads and veggies is easy too and good.

I am not following any FAD diets, keto and anything. I am just trying to eat healthy and loose weight. here and there was a icecream (twice I thing since I started). I really try to stay away from the sweet stuff because once I get the taste I can't stop again and I really am desperate to get healthy.

eating so little (if you are weighing accurately) isn't healthy.

Hahahaha I actually have photos on my phone to capture it at work. Mornings is a bit hectic and I want to keep MFP up to date.

Please do understand I agree I am not eating probably and this is why I asked for help. So I am not denying that I am not eating healthy/correctly.

Telling me I eat to little uhm I KNOW, hence the request for someone to help.

TavistockToad

anitalahav wrote: »

TavistockToad wrote: »

anitalahav wrote: »

snowflake954 wrote: »

I took a look at your diary. You're eating vegetables and protein. That's very good. Don't be afraid to include some pasta, bread or a sweet now and again--if it fits into your daily calorie goal. You are eating the same things everyday. Some people do that and it's not a problem, others get tired of the same things and risk a binge. Remember that vegetables have carbs in them, less than grains, but they do. You didn't say if you're doing Keto. You basically eat veggies and protein, that's why I'm asking. If you're happy eating this way, keep on and see how your weight loss goes. I just want you to know that you can branch out a bit if you want. Keep weighing and measuring your food. Good luck.

I absolutely love veggies and salads. This is why I eat so much protein and veggies. There is salads too. I hate cooking am preparing food, but don't mind eating the same thing over and over. As long as it doesn't take time. I am been exploring. My boss gave me an airfryer and I just love the thing. throw in, gym and food is done. Salads and veggies is easy too and good.

I am not following any FAD diets, keto and anything. I am just trying to eat healthy and loose weight. here and there was a icecream (twice I thing since I started). I really try to stay away from the sweet stuff because once I get the taste I can't stop again and I really am desperate to get healthy.

eating so little (if you are weighing accurately) isn't healthy.

Hahahaha I actually have photos on my phone to capture it at work. Mornings is a bit hectic and I want to keep MFP up to date.

Please do understand I agree I am not eating probably and this is why I asked for help. So I am not denying that I am not eating healthy/correctly.

Telling me I eat to little uhm I KNOW, hence the request for someone to help.

and i have posted multiple times upthread with advice.

if you choose to wait until someone posts what you want to hear instead of taking that advice then that is absolutely fine. good luck on your journey.

anitalahav

Quality over quantity....this is the help I need.

Example - crisps are going to fill my calories, but is not good for you.

celery sticks (discusting but making a point) is good but the calories is extremely little.

Fruit Chutney Chips Celery, raw
Simba, 36 g, 190 calories VS 1 cup chopped, 16 calories


This means just to get the same amount of calories I have to consume 11.5 cups of celery......

one its way to much food to actually eat
two its way to much pt to even try and eat like that.


Hope this example explain it better.

seska422

anitalahav wrote: »

Quality over quantity....this is the help I need.

Example - crisps are going to fill my calories, but is not good for you.

celery sticks (discusting but making a point) is good but the calories is extremely little.

Fruit Chutney Chips Celery, raw
Simba, 36 g, 190 calories VS 1 cup chopped, 16 calories


This means just to get the same amount of calories I have to consume 11.5 cups of celery......

one its way to much food to actually eat
two its way to much pt to even try and eat like that.


Hope this example explain it better.

You aren't locked into all of one thing or all of another thing.

Let's assume that crisps are bad and celery sticks are good. You could eat 60 calories worth of crisps and 40 calories worth of celery sticks and get enjoyment (and some nutrition) from the bad and high volume/low calorie (and some nutrition) from the good.

However, foods don't break down into good and bad. There are macro- and micronutrients in all kinds of foods. You can work with the foods you normally eat (or substitutions that you actually like) and adjust the portion sizes to fit your calorie and nutrition goals.

Log how you normally eat for a couple of weeks to gather data and then make adjustments that work for you.

TavistockToad

anitalahav wrote: »

Quality over quantity....this is the help I need.

Example - crisps are going to fill my calories, but is not good for you.

celery sticks (discusting but making a point) is good but the calories is extremely little.

Fruit Chutney Chips Celery, raw
Simba, 36 g, 190 calories VS 1 cup chopped, 16 calories


This means just to get the same amount of calories I have to consume 11.5 cups of celery......

one its way to much food to actually eat
two its way to much pt to even try and eat like that.


Hope this example explain it better.

190 calories of crisps isn't 'filling your calories' its just 190 calories...

you claim to be needing an additional 700 calories per day. how is eating 190 calories of crisps 'bad'?

zeesparrow

seska422 wrote: »

Log how you normally eat for a couple of weeks to gather data and then make adjustments that work for you.

This is a great suggestion! I have followed various "diets" and advice over the years, from high fat to low fat, high carb to low carb, blah blah blah. When I decided to make changes, like you have, I wanted to do it all right and didn't have any idea how. And I lost weight following each of these diets and plans. Unfortunately, they didn't last for me, because I couldn't keep that up indefinitely. For months and maybe even a year or two, sure. But not forever.

This is how I started this time. I'm just eating the way I normally do, albeit more mindfully than I have been. So I ate the fried foods, the sugary foods, the carbs. I paid attention and logged what I was eating, being honest with myself about how I felt each day. That way I think I got a clear picture of where I was, and then started to adjust to get to where I want to be... For me that means smaller portions. I'm not forcing myself to eat things I don't like, or avoiding things that I do because they're "bad for me" or whatever.