Eating unhealthy foods during maintance?

AlexB422

I tend to eat healthier breakfast and lunches, but snack on junk! Is that okay during maintance? Like today I snacked on Cheetos and ate a huge slice of cake yesterday. I'm trying to get the hang of maintance and i don't want to cut so loose that I start gaining! So maintainers, do you eat normal things like once a day or is it a still no chips or sweets type of attitude? Oh and I go to the gym about 3 times a week. I tend to run and do the elliptical.

jacksonpt

Hard to say. Ultimately it comes down to your goals and your preferences.

If you are hitting your goals and have good energy for your workouts and daily life, then I see no problem with it.

toutmonpossible

Few people eat "perfectly." If you're eating junk food, make sure it's not obviously unhealthy for you (a diabetic consuming sugar) and don't let it catch up with you. If it does, scale back.

dieselbyte

Just like losing weight, maintaining weight is about calories in vs calories out. Eating cake won't make you gain weight. Eating over your caloric maintenance levels will cause you to gain weight. "Healthy" vs "unhealthy" isn't the issue. You can continue to eat "clean" or "healthy", but gain weight because you are taking in more calories than you burn. Your body doesn't store fat because of the type of food you eat, and you didn't lose weight because you were eating a "clean" or "healthy" diet.

I follow flexible dieting and eat according to my macro, micro and fiber goals. If I wan't pizza or chipotle, ice cream or pop tarts I eat it, but it fits my goals. Mindless snacking and not tracking your food intake is where you will run into trouble, and this usually occurs when you restrict your diet and avoid certain foods. Once you hit your "goal" weight, that's where people tend to slack. I suggest sticking to your calorie, macro and micro goals and making room for the foods you enjoy. You want to create a lifestyle that you can continue for the long term.

kluvit

Whatever works for you is okay! I never had a goal of "clean" or "healthy" eating, so nothing was ever off limits even during weight-loss phase. Of course, I've found that all calories are not equal in how well they satisfy or how long they keep me full, so I tend to adjust away from pure sugar items such as donuts to more balanced and filling items such as eggs and lean meat or whole grain in order not to "need" more calories. But, I continue to eat some of my favorites including french fries, ice cream, cupcakes, etc. preriodically in smaller portions. As long as they fit into my calorie "budget," all is well.

TeaBea

I have to approach maintenance with an attitude of "it's a diet with a couple of snacks." So I mostly eat well, but my go to snacks are sweets. That said, I definitely have trouble maintaining. The sweets definitely need to be a sometime thing for me. A 15 pound weight loss is not worth no sugar .... ever again.

TavistockToad

IIFYM!!!!!!

Diane9635

While losing my weight I've been trying to eat within the calorie limits of my goal weight. Now that I'm pretty much at my goal, I'm not going to change the way I'm eating. I think it's important to continue logging what you eat while in maintenance, and I have the mindset that I will do this forever! My focus is to eat healthy and balanced while allowing for the occasional decadent foods that makes life enjoyable.

potluck965

I have eaten "normal" things throughout my weight loss journey and two years of maintenance. I just keep within my calorie allowance and don't overdo.

Personally, I think depriving yourself just makes you miserable and will affect your attitude towards success. This is a lifetime journey, a lifestyle change. I am not going to live like a monk forever.

I lost weight so I would live longer and happier. It's all a matter of perspective.

millionairesstv

Thank you for your post it was so informing. how to maintain weight
x

FrankiesSaysRelax

Just like losing weight, maintaining weight is about calories in vs calories out. Eating cake won't make you gain weight. Eating over your caloric maintenance levels will cause you to gain weight. "Healthy" vs "unhealthy" isn't the issue. You can continue to eat "clean" or "healthy", but gain weight because you are taking in more calories than you burn. Your body doesn't store fat because of the type of food you eat, and you didn't lose weight because you were eating a "clean" or "healthy" diet.

I follow flexible dieting and eat according to my macro, micro and fiber goals. If I wan't pizza or chipotle, ice cream or pop tarts I eat it, but it fits my goals. Mindless snacking and not tracking your food intake is where you will run into trouble, and this usually occurs when you restrict your diet and avoid certain foods. Once you hit your "goal" weight, that's where people tend to slack. I suggest sticking to your calorie, macro and micro goals and making room for the foods you enjoy. You want to create a lifestyle that you can continue for the long term.

^^^ this. couldn't have said it better myself.

caseythirteen

Just like losing weight, maintaining weight is about calories in vs calories out. Eating cake won't make you gain weight. Eating over your caloric maintenance levels will cause you to gain weight. "Healthy" vs "unhealthy" isn't the issue. You can continue to eat "clean" or "healthy", but gain weight because you are taking in more calories than you burn. Your body doesn't store fat because of the type of food you eat, and you didn't lose weight because you were eating a "clean" or "healthy" diet.

I follow flexible dieting and eat according to my macro, micro and fiber goals. If I wan't pizza or chipotle, ice cream or pop tarts I eat it, but it fits my goals. Mindless snacking and not tracking your food intake is where you will run into trouble, and this usually occurs when you restrict your diet and avoid certain foods. Once you hit your "goal" weight, that's where people tend to slack. I suggest sticking to your calorie, macro and micro goals and making room for the foods you enjoy. You want to create a lifestyle that you can continue for the long term.

^^^ this. couldn't have said it better myself.

Ditto! Whether you are in maintenance, gaining or losing the quality of your food is a choice you make. It's all about the deficit when you are losing. Personally, I don't really care for chips, cakes, etc. so I don't eat them. That is just a choice I make because of what I like though. I do have other indulgences though and probably do allow myself more than I would if I was trying to lose weight.

cwolfman13

I eat the same now at maintenance as I did when I was losing. Mostly nutrient dense whole foods with a smattering of junk here and there...but I always make sure I'm getting my proper nutrition and hitting my macros. Being at maintenance does give you some leeway in that you simply have more calories to work with..but going overboard on junk can be a slipery slope to old eating habits.

emjaycazz

For most people, learning how to incorporate "junk" food into the overall diet is part of the overall fitness journey. When I was working of fat loss/getting leaner, I followed an eating plan that was pretty rigorous and I was unhappy. Once I switched to tracking via MFP, I was much happier being able to fit in reasonably-sized portions of ice cream when I could.

ctalimenti

I try to keep the crap out of the house. Not saying I'll never eat it again but that's my first line of defense.

I also find that the crap is pretty high in calories and brings me to my limit much faster.

I burn 1500 calories daily and have my calories set at 1300. I just got into maintenance but it took 6 months to lose the last 3 lbs. I average 1,450 calories daily. I had tried to set my limit at 1500 a couple times but I always go over so 1300 it is!

wilsoje74

In a normal day I probably wouldn't have Cheetos and cake. If I have one junk food type thing, that's usually it.

crayonbreakywillow

I ate cake while losing weight and I eat cake in maintenance. I ate cake last night. My philosophy is and has been throughout, that I did not want to do something I felt was unrealistic. I did not want to deprive myself of certain foods, knowing I could not live without cake for the rest of my life.

I eat what I want, I just stay within my calorie goal. I try to choose mostly healthier things because you get more bang for your calorie buck, but that being said I always allow for snacking and indulging in my diet.

I remember a week during weight loss that was one of my most successful, highest loss weeks ever, and I had eaten cake every single night that week!

Calories in vs. calories out!

The_Enginerd

I ate cake while losing weight and I eat cake in maintenance. I ate cake last night. My philosophy is and has been throughout, that I did not want to do something I felt was unrealistic. I did not want to deprive myself of certain foods, knowing I could not live without cake for the rest of my life.

I eat what I want, I just stay within my calorie goal. I try to choose mostly healthier things because you get more bang for your calorie buck, but that being said I always allow for snacking and indulging in my diet.

I remember a week during weight loss that was one of my most successful, highest loss weeks ever, and I had eaten cake every single night that week!

Calories in vs. calories out!

Ditto, except replace cake with chocolate.

Now that I am in maintenance, I have more wiggle room, but I still eat pretty much the same.

ayalowich

Just like losing weight, maintaining weight is about calories in vs calories out. Eating cake won't make you gain weight. Eating over your caloric maintenance levels will cause you to gain weight. "Healthy" vs "unhealthy" isn't the issue. You can continue to eat "clean" or "healthy", but gain weight because you are taking in more calories than you burn. Your body doesn't store fat because of the type of food you eat, and you didn't lose weight because you were eating a "clean" or "healthy" diet.

I follow flexible dieting and eat according to my macro, micro and fiber goals. If I wan't pizza or chipotle, ice cream or pop tarts I eat it, but it fits my goals. Mindless snacking and not tracking your food intake is where you will run into trouble, and this usually occurs when you restrict your diet and avoid certain foods. Once you hit your "goal" weight, that's where people tend to slack. I suggest sticking to your calorie, macro and micro goals and making room for the foods you enjoy. You want to create a lifestyle that you can continue for the long term.

I've seen this several times in various threads and just do not agree. I don't think you can make a one size fits all answer. Personally, if I eat a excessive amount of carbs, it makes a big difference in whether I maintain my weight as opposed to eating a higher percentage of protein.

And what I could do in my 20's and 30's is much different than what happens now. I have to be so much more disciplined. Sad, but true.

lucyprunner

I eat EVERYTHING!

hgycta

It all depends. How are you feeling? Do you feel full, or are you constantly having more cravings? Are you energetic, or lethargic? If your body seems to be handling it well, then nothing is wrong with a little indulgence! However, if you're noticing weight gain, and mood swings, then you might need to cut back a little more.

jacksonpt

Just like losing weight, maintaining weight is about calories in vs calories out. Eating cake won't make you gain weight. Eating over your caloric maintenance levels will cause you to gain weight. "Healthy" vs "unhealthy" isn't the issue. You can continue to eat "clean" or "healthy", but gain weight because you are taking in more calories than you burn. Your body doesn't store fat because of the type of food you eat, and you didn't lose weight because you were eating a "clean" or "healthy" diet.

I follow flexible dieting and eat according to my macro, micro and fiber goals. If I wan't pizza or chipotle, ice cream or pop tarts I eat it, but it fits my goals. Mindless snacking and not tracking your food intake is where you will run into trouble, and this usually occurs when you restrict your diet and avoid certain foods. Once you hit your "goal" weight, that's where people tend to slack. I suggest sticking to your calorie, macro and micro goals and making room for the foods you enjoy. You want to create a lifestyle that you can continue for the long term.

I've seen this several times in various threads and just do not agree. I don't think you can make a one size fits all answer. Personally, if I eat a excessive amount of carbs, it makes a big difference in whether I maintain my weight as opposed to eating a higher percentage of protein.

And what I could do in my 20's and 30's is much different than what happens now. I have to be so much more disciplined. Sad, but true.

Does your overall calorie intake change, or just the composition of those calories?

kimmymayhall

I never had a "no chips or sweets type of attitude" so maintenance is just like weight loss mode but with more food. With a higher calorie allowance I have more room to fit in treats while hitting my macro goals but it's not that different.

SJVZEE

I did it the opposite way-ate a lot of 'junk' food during weight loss but now that I'm in maintenance I've felt led to transition to a whole foods, plant based diet Just eat in a way that makes you happy and keeps you on track with your weight and lifestyle goals!

Defren

I eat clean while losing and I plan to eat clean when I get to maintenance. The extra calories will allow for treats and such, and we shouldn't decide to never eat higher calorie/treat foods ever again. Life is too short and if you feel your jeans are a little tight just reduce calories and get rid of the little extra. After working so hard to lose the weight obviously we don't want to gain but we don't want to live the rest of our lives denying ourselves a treat or two.

nxd10

I think it's a bad habit, actually.

Yeah, a piece of cake once a week because you're going out and want dessert. I do eat chips every few weeks. And I COUNT them into a bowl so I know how many I'm eating. Eating junk food makes me want more junk food, so I don't eat it very often and make a conscious decision to do so.

When I snack, I grab fruit or nuts or 1/4 cup of ice cream. All have some nutritional value (even the ice cream) and I know exactly how many calories they have.

I also have a stash of true junk food - Ritter sport chocolate and licorice. I eat one piece when I want something sweet. 35 calories. I never have more than one a day.

=============

Bottom line:

No hard and fast rules about what not to do. Moderation is key.

Most people regain because they go back to their old habits. It's easy to do if you snack like that.

JesterMFP

I don't really differentiate between "healthy" and "unhealthy" foods, or "good" and "bad" foods. I eat the same foods now as I did while I was losing, and they include the kinds of foods yo might call unhealthy. Obviously, some foods are more nutritious than others, and I try to eat larger amounts of those, and some foods will fill you up better than others, for the same amount of calories, so it helps to have balance.

I aim to get plenty of protein and fibre, and make sure I'm getting a wide range of micronutrients. That means that I eat a lot of vegetables, eggs, lean meat, fish, Greek yoghurt, seeds and nuts. I eat plenty of whole grain bread and white pasta (don't really like wholewheat pasta) because getting enough carbs helps fuel my running, and helps me manage my mood. When those priorities are sorted out, I also have plenty of chocolate, cheese, biscuits, ice cream, red wine etc, as much as I can fit into my calories once my other nutritional needs have been met. I don't consider those foods "junk" or "crap", I'm just mindful that I'm eating them more for enjoyment than nutrition, and that I have to be more careful with foods that are more calorie dense. I'm not saying I never get the balance wrong - it's a work in progress, but most of the time, I manage to focus on meeting the nutritional goals first.

I think it's tricky if you cut out a whole load of foods during the weight loss phase, because it can be difficult to reintroduce things then without completely going back to your old habits. That's one reason I didn't cut anything out to start with.

Sabine_Stroehm

I personally don't. IIFIYM: my macros are lower sugar than many other folks I predict. I know what works for me (I lost my weight a long long time ago and kept it off), and traditional junk food normally doesn't. I eat tortilla chips once in a while, but that's about it.

You need to figure out what works for you. If you can eat a few hundred calories in cheetos and move on, awesome.

Eat it and see what happens, but don't get complacent.

ps: congrats on maintenance!

Mslmesq

My indulgence (over indulgence) was red wine. And sometimes martinis and margaritas. :-). I already know that I have to permanently change my habits or I'll end up putting weight on again. So for me, this doesn't mean I cannot enoy red wine. It just means I have to do it sensibly, not every day (got into that bad habit), and making allowances the days I do to compensate.

The goal to a lifetime of healthy eating is fitting in things you enjoy and making them work.

Now, we could talk about why you still crave doritos. :-)

NovemberJune

I ate plenty of junk while losing and I eat plenty of junk now lol I just care about calories and getting enough protein.

dieselbyte

Just like losing weight, maintaining weight is about calories in vs calories out. Eating cake won't make you gain weight. Eating over your caloric maintenance levels will cause you to gain weight. "Healthy" vs "unhealthy" isn't the issue. You can continue to eat "clean" or "healthy", but gain weight because you are taking in more calories than you burn. Your body doesn't store fat because of the type of food you eat, and you didn't lose weight because you were eating a "clean" or "healthy" diet.

I follow flexible dieting and eat according to my macro, micro and fiber goals. If I wan't pizza or chipotle, ice cream or pop tarts I eat it, but it fits my goals. Mindless snacking and not tracking your food intake is where you will run into trouble, and this usually occurs when you restrict your diet and avoid certain foods. Once you hit your "goal" weight, that's where people tend to slack. I suggest sticking to your calorie, macro and micro goals and making room for the foods you enjoy. You want to create a lifestyle that you can continue for the long term.

I've seen this several times in various threads and just do not agree. I don't think you can make a one size fits all answer. Personally, if I eat a excessive amount of carbs, it makes a big difference in whether I maintain my weight as opposed to eating a higher percentage of protein.

And what I could do in my 20's and 30's is much different than what happens now. I have to be so much more disciplined. Sad, but true.

How is this a "one size fits all answer"? If you happened to read and understand my answer, I stated to eat according to your calorie, MACRO and micro goals. Carbs are macros, yes? You have to find the macro range that works for you. If the "unhealthy" food still falls within your macro ranges, how does this create a problem?

The other issue is weight gain vs fat gain. If you are obsessed with the scale, and gaining a pound or two makes you panic, then you have the wrong approach. Carbs hold more water than protein, so you will see more weight fluctuation eating higher carbs. Does that mean you've just gained a pound or two of fat?

Discipline is eating according to your goals. Staying away from certain foods because you know that you won't have control once you eat them is one thing, but restricting certain foods because you believe eating that particular food will make you fat is absurd. Having a healthy relationship with food is what will lead to long term success - both physical and mental.