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GravyDumpster
Posts: 4Member, Premium Member
Posts: 4Member, Premium Member
Having a hard time finding the calorie balance
GravyDumpster
Posts: 4Member, Premium Member
Posts: 4Member, Premium Member
I started out in Feb at 210 and lost 30 pounds over 7 months to end up at 180 in early Sept. I've fluctuated between 178 and 180 for two months now, which is great. My doctor said I should stop losing and it wouldn't kill me to gain a few pounds back. I'm not modifying my diet at all (not much), just eating less. Mainly eating less sugar and fat and trying to eat more healthy protein like lean meat and fish.
When I'm looking for extra calories at the end of the day to keep my count up, it's really hard to find stuff that isn't fatty and/or sugary and/or loaded with carbs. Like Ice Cream or Cereal or whatever. That's the stuff that got me to gain 30 pounds in the first place! Maybe I'm good with those choices, just not eat as much as I did before.
Thoughts?
When I'm looking for extra calories at the end of the day to keep my count up, it's really hard to find stuff that isn't fatty and/or sugary and/or loaded with carbs. Like Ice Cream or Cereal or whatever. That's the stuff that got me to gain 30 pounds in the first place! Maybe I'm good with those choices, just not eat as much as I did before.
Thoughts?
Replies
It's one advantage of being tall. I get a 2400 calorie allowance. A lot of short women get waaaay less than that. I would die! My weight loss amount was 1900 and that was a little hard to do.
Greek yogurt + blueberries
Greek yogurt + half serving of crunchy cereal or granola
Apple + peanut butter
Pear + hummus
Carrots, celery, etc + hummus
Small sweet potato + Greek yogurt or hummus
(Yeah, I love hummus)
Smoothies made with lots of fruit and/or veggies - add enough frozen food/ice and they can be eaten with a spoon
I also eat small candy bars and other sweets with a goal to keep them at 100 calories or less (except for once a month when I eat a big dessert).
Caveat, I'm petite. Right now, to lose .5 lb/week, I can eat around 1350 calories inclusive of activity/exercise that's approximately 10,000 steps daily. Maintenance for me will only be 1500-1600 calories total.
Obviously, if there are things I can't moderate, I'm not going to keep those in the house. But there are lots of calorie-dense things I can moderate, including some of the ones listed above (nuts, grains), but also ice cream, dried fruit, beer or wine, potato chips, cheese, etc. Portion control is key. Also, for foods I have trouble moderating, like rich desserts, going out and getting a single serve at a restaurant is an option.
Extra calories can be a daily thing, or "banked" for an indulgent meal or treat now and then, within reason.
I have to avoid a lot of stuff too. I brought some lighter treats in the house once I started upping calories thinking I could learn to moderate and ate them all right away! I'm all good as long as I keep it out of the house and stick to my grocery list.
Fat, sugar, and/or carbs are not the problem unless your doctor told you to restrict your intake to treat a medical condition. The problem is staying within your calorie goal. So, if you are able to eat those things in moderation, stay within your calorie goal, and get your minimum protein and fat for the day, then there's no reason you can't have whatever snack you want to reach your calorie goal. Just weigh out the portion you want. You can have ice cream, cereal, whatever as long as it fits your goals.
If you have the calories for ice cream and want ice cream, but you don't feel that you can stop at one scoop, then maybe it's better to go out for one scoop of ice cream when you want it rather than having a tub of ice cream in the freezer.
If you don't want to opt for a treat, there are plenty of nutritionally sound high calorie foods to choose from...nuts, nut butters, avocados, sauteing or roasting veggies in quality oils, etc.
That's you, that's not everybody.
I have easily lost weight (and maintained) on a 50% carbs diet. That won't work for everyone, either.
Experimenting, within boundaries of adequate nutrition, is a pretty good plan for most individuals (absent medical constraints), I think.
PP mentioned carrots . . . 4.7g sugar per 100g of the innocent-looking orange things. Hidden sugars, by golly - not even on the ingredients list! And 9.6g carbs, which is over 93% of carrot calories from carbs. Tsk, tsk!
Yes when my horse foundered several years ago he was put on a low sugar/starch diet. I was totally surprised when the vet said no carrots and that if anything at all apples would be better. WOW. But still there remains the theory (ok kidding emoticon on) that carrots and celery burn more calories than they have because they are harder to digest. {end kidding emoticon off)