problem reaching calorie goal

patols1

my doctor told me to go on a low carb diet because of my high triglycerides and high cholesterol. i have cut out potatoes, corn rice, noodles etc. what he did not tell me is how many carbs i should be eating a day. i am eating plenty to keep me full all day and am watching my carb intake but i dont seem to ever come anywhere near my 1200 calorie goal. i never really ate a whole lot before starting this diet but what i did eat was high in carbs and calories. i love my chips and dip and potatoes and noodles...ll and when i took that away i still am full but not enough calories being consumed. i never did exercise before mostly just laid around i can now do 30 minutes on my recumbent bike.( i have bad knees and this is the one exercise that does not hurt my knees) i cant afford to join a gym so i have the bike in my living room. i have lost 5 lbs this week which is great but i dont want to lose weight in a unhealthy way either. so any advice would be great. also the next two weeks is birthday, anniversary, and thanksgiving so any tips on things to eat low carb would be great. i hate cheese and most condiments and dressings. i usually love my mashed tatoes and stuffing at thanksgiving but they are high in carbs. thank you in advance for any and all HELPFUL comments.

danimalkeys

you are in for a lifestyle change if you ate that many carbs, and it won't be easy for you until you flip the switch and find some other foods that you'll enjoy.

I'm not sure what others do, but I try to keep my net carbs (total carbs minus fiber) at 50g per day. I'll allow up to 100 once or twice a week, usually on the weekend when I have some beers. I've found it to be a pretty easy lifestyle to maintain, I'm eating a lot of foods I enjoy. Lots of green veggies, large portions of meat/fish/poultry. I even get a little rice or a few potatoes in there once in a while, and some ice cream for dessert when my carb count allows.

I do some eggs and sausage for breakfast, a big salad with poached chicken breast for lunch, then dinner is a protein and a big serving of a vegetable. Lots of cauliflower, broccoli, Brussels sprouts, cabbage, etc.

patols1

you are in for a lifestyle change if you ate that many carbs, and it won't be easy for you until you flip the switch and find some other foods that you'll enjoy.

I'm not sure what others do, but I try to keep my net carbs (total carbs minus fiber) at 50g per day. I'll allow up to 100 once or twice a week, usually on the weekend when I have some beers. I've found it to be a pretty easy lifestyle to maintain, I'm eating a lot of foods I enjoy. Lots of green veggies, large portions of meat/fish/poultry. I even get a little rice or a few potatoes in there once in a while, and some ice cream for dessert when my carb count allows.

I do some eggs and sausage for breakfast, a big salad with poached chicken breast for lunch, then dinner is a protein and a big serving of a vegetable. Lots of cauliflower, broccoli, Brussels sprouts, cabbage, etc.

thank you. i have been trying to keep my carbs around 40-50 per day also. ``i actually am not having too much of a problem eating meat or eggs. i do crave my carbs but i try not to give in to it. i feel full but my calories are only in the 500-600 per day range. i dont know what to do about it. should i eat even if i am full just to make my calories higher? i know that it isnt supposed to be under 1200 per day but it seems wrong to keep eating if i am full also. i looked at your diary and it is similar to what i eat except you eat more of it than me ex. i eat one egg at breakfast and a piece of bacon and you eat 3 eggs. also i notice you use creams and yogurts and cheese i dont like them so i dont use it. if anyone wants to look at my diary they are welcome to maybe that will be of some help for advice.

danimalkeys

You need to get more than 600 cals a day, and pretty quickly, that's not good long term. Calorie dense foods like nuts, avocados, good oils like olive oil and coconut oil, using real butter- those all add up and will pad your calorie total. Like if you have a salad- use balsamic and olive oil, or a full fat dressing- no "low fat" dressings which are usually filled with carbs.

If you can't eat a lot at one meal, eat more often. Try eating 2 eggs instead of 1. Get some natural peanut butter (one that has no added sugar- just peanuts in it) and eat a spoonful a couple times a day. Hummus is good, it's a little higher in carbs but it has a lot of fiber in it, and it's around 70cals per tablespoon. A couple pieces of celery that you dip in the hummus can be nearly 300 calories in a quick snack.

It can be hard at times. Yesterday I had over 500 cals left after dinner, so I made a snack of yogurt and protein powder. Today I'll probably run short as my lunch was a chicken salad wrap that was over 700 calories.

I found a lot of it was a mind set, getting used to eating things that people always say are bad for you isn't always easy. My wife is doing it with me now and it's even harder for her because she was a carb lover. She works in a school where people are always bringing in treats, and they'd order lunch out a lot and have carb heavy stuff like pizza or Chinese food. She's on board now and has dropped 15lbs already, and that motivates her to keep going.

hereisgone125

I try to keep my carbs around 40 net per day. I would add the fiber into your diary so you can see your net carbs. Don't worry about your calorie allotment, it's not necessary....eat when you're hungry, stop when you're not.

I don't know how bad your carb cravings are, but if you may want to consider cutting your morning oatmeal out, it could just be spurring your cravings on later in the day.


When I really want a potato, I have a small sweet potato. When I want pasta, I have Dreamfield's (which may be a little controversial but it has never caused a stall personally for me). Do what works for you...but I would recommend breaking the carb addiction now and adding them back in slowly.

patols1

I try to keep my carbs around 40 net per day. I would add the fiber into your diary so you can see your net carbs. Don't worry about your calorie allotment, it's not necessary....eat when you're hungry, stop when you're not.

I don't know how bad your carb cravings are, but if you may want to consider cutting your morning oatmeal out, it could just be spurring your cravings on later in the day.


When I really want a potato, I have a small sweet potato. When I want pasta, I have Dreamfield's (which may be a little controversial but it has never caused a stall personally for me). Do what works for you...but I would recommend breaking the carb addiction now and adding them back in slowly.

what is a net carb. and how do i add fiber into my diary? my doctor said i need to eat the oatmeal(even though he wants me to have a low carb diet) because it helps raise my good cholesterol which is low.

patols1

You need to get more than 600 cals a day, and pretty quickly, that's not good long term. Calorie dense foods like nuts, avocados, good oils like olive oil and coconut oil, using real butter- those all add up and will pad your calorie total. Like if you have a salad- use balsamic and olive oil, or a full fat dressing- no "low fat" dressings which are usually filled with carbs.

If you can't eat a lot at one meal, eat more often. Try eating 2 eggs instead of 1. Get some natural peanut butter (one that has no added sugar- just peanuts in it) and eat a spoonful a couple times a day. Hummus is good, it's a little higher in carbs but it has a lot of fiber in it, and it's around 70cals per tablespoon. A couple pieces of celery that you dip in the hummus can be nearly 300 calories in a quick snack.

It can be hard at times. Yesterday I had over 500 cals left after dinner, so I made a snack of yogurt and protein powder. Today I'll probably run short as my lunch was a chicken salad wrap that was over 700 calories.

I found a lot of it was a mind set, getting used to eating things that people always say are bad for you isn't always easy. My wife is doing it with me now and it's even harder for her because she was a carb lover. She works in a school where people are always bringing in treats, and they'd order lunch out a lot and have carb heavy stuff like pizza or Chinese food. She's on board now and has dropped 15lbs already, and that motivates her to keep going.

i will try eating more often and add an egg. part of the problem is i am a picky eater. i dont like hummus or dressings or yogurt or cheese. which are all good in calorie boosters and low carb etc.
i work in a kitchen in an assisted living center so i totally understand where your wife is coming from. thankfully i only work 2 days a week. congratulations to her for her weight loss. that is great.

hereisgone125

Click on "Food" "Settings" and then change what you're tracking. I track carbs, fiber, protein, fat and sodium. If you don't like hummus, do you like guacamole? I try to eat avacados often, adding real butter to my veggies (and on top my steak, yum). Sometimes if I'm craving something sweet I mix some PB & whipped cream together. Google "fat bombs" they are very popular with low carbers. You might have to suck it up and start trying new things



My doctor recommended steel cut oats (I don't like oatmeal either way, so I haven't tried them) instead of the packet oatmeals, maybe you could try that. Of course, do what your doctor says, but the sugar in the oatmeal you're eating may cause cravings later in the day, just my opinion.

And yes, you do need to eat more than 500 cals a day, try shooting for at least 1000. Could you add some mayo to your hard boiled egg at lunch and make egg salad or deviled eggs?

ea101367

I just looked through your food diary and I don't mean to sound harsh but you are 37 with 2 kids and a husband. Where are your healthy carbs? Carbs you get from veggies. If your Dr. wants you eating oatmeal for breakfast I would question him/her on what your carb intake should be. Even on the one day you ate 900 calories your carbs were still below 100g (which is considered low carb by some). You HAVE to start eating more. Your body cannot function properly on the amount of energy it is getting right now and you are doing exercise on top of not eating enough. You need to increase your fat, use butter not margarine, and the lowest cal. carbs are found in veggies. Try adding broccoli, cauliflower, cucumber, peppers, zuchinni, spahgetti squash(great alternative for pasta). If you like veggies raw find a full fat dip or dressing you like, if cooked drizzle butter on top. Google low carb recipes or search this message board. There is alot of ideas out there. My food diary is open if you want to take a look ( I'm not saying I eat the best but I get my macros in most days). Call your Dr, see a nutritionist and PLEASE eat more.

camtosh

Hello,
Have you got a good book on low carbing? Try this one: http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275/ref=pd_bxgy_b_text_z

Or take a look at this Ketopia blog: http://ketopia.com/tag/eric-westman/

There are tons of sources out there and on this site, so keep reading! And try adding more healthy fat, that is good for you and curbs the cravings caused by the carbs we eat. It is good that you are starting LC now, not waiting till you were in your 50s, like I did

Good luck!
Cheryl

danimalkeys

[
what is a net carb. and how do i add fiber into my diary? my doctor said i need to eat the oatmeal(even though he wants me to have a low carb diet) because it helps raise my good cholesterol which is low.

Net carbs are your total carbs minus your fiber.

Fiber is in pretty much all veggies, some more than others. Cauliflower has a great carb to fiber ratio. Avocadoes too. Spinach is somewhere around 2 carbs to 1 fiber per serving as are mixed salad greens, etc.

Anything you track on MFP should give you a fiber content along with the carb content. It's on all food labels as well. I adjusted my settings to show a separate fiber column so I can see quickly where my net carbs are each meal.

As far as the oatmeal goes, I'd pass on it. It's got a ton of carbs and not a lot of fiber. One serving is more than half your carbs for the day, I'd rather get those carbs from fresh veggies.

Debbiedebbiey

Do you drink coffee? Put butter in it ! And coconut oil (see bulletproof coffee search) there's 250 easy drinkable calories. And eat nitrate free bacon in between meals for a snack !

Dragonwolf

my doctor said i need to eat the oatmeal(even though he wants me to have a low carb diet) because it helps raise my good cholesterol which is low.

You can raise your good cholesterol without the oatmeal. Colorful veggies, and monounsaturated fats and Omega-3s can do it as well. Also, eating a diet that has a lower glycemic load (ie - low carb, and the carbs present have a good amount of fiber) and rich in foods that are anti-inflammatory will improve your cholesterol at least as well as a daily bowl of oatmeal. So swap your oatmeal for an omelette with onions, salmon, and bell peppers (all of which help improve cholesterol), and you'll likely be better off, and you'll likely not have the carb cravings later in the day.

Also, the risk of cardiovascular disease isn't linked to the raw HDL ("good" cholesterol) or LDL ("bad" cholesterol) numbers, but rather their ratio to each other and to total cholesterol. So, don't be afraid of foods that raise LDL if they raise HDL by at least as much.

As for calories, don't be afraid of fat. When you go low carb, you have to increase your fat intake. This is because fat and carbs are both pure fuel, while protein should be used for building/repairing first and fuel second. So, if you decrease one, you have to increase the other. Additionally, fat is required for the absorption of numerous essential nutrients.

Go for the full-fat and naturally-sources foods, including butter, coconut oil, and even lard instead of margarine, full-fat sour cream over low-fat, and so on. Full-fat because you need the calories and the fat, and natural sources of fat because they're rarely "just fat," but rather also have a number of nutrients. Butter, for example, has vitamins A, K2, and E, short and medium chain fatty acids (easier for the body to use), and selenium.

patols1

my doctor said i need to eat the oatmeal(even though he wants me to have a low carb diet) because it helps raise my good cholesterol which is low.

You can raise your good cholesterol without the oatmeal. Colorful veggies, and monounsaturated fats and Omega-3s can do it as well. Also, eating a diet that has a lower glycemic load (ie - low carb, and the carbs present have a good amount of fiber) and rich in foods that are anti-inflammatory will improve your cholesterol at least as well as a daily bowl of oatmeal. So swap your oatmeal for an omelette with onions, salmon, and bell peppers (all of which help improve cholesterol), and you'll likely be better off, and you'll likely not have the carb cravings later in the day.

Also, the risk of cardiovascular disease isn't linked to the raw HDL ("good" cholesterol) or LDL ("bad" cholesterol) numbers, but rather their ratio to each other and to total cholesterol. So, don't be afraid of foods that raise LDL if they raise HDL by at least as much.

As for calories, don't be afraid of fat. When you go low carb, you have to increase your fat intake. This is because fat and carbs are both pure fuel, while protein should be used for building/repairing first and fuel second. So, if you decrease one, you have to increase the other. Additionally, fat is required for the absorption of numerous essential nutrients.

Go for the full-fat and naturally-sources foods, including butter, coconut oil, and even lard instead of margarine, full-fat sour cream over low-fat, and so on. Full-fat because you need the calories and the fat, and natural sources of fat because they're rarely "just fat," but rather also have a number of nutrients. Butter, for example, has vitamins A, K2, and E, short and medium chain fatty acids (easier for the body to use), and selenium.

thank you. I will give that a try

fruttibiscotti

Hi there,

Just took a quick peek at your diary and have a few recommendations for you. Basically, what I write below is a strategy that works for me so I'm happy to share. But I sincerely hope you find out what works for you. Wish you best of luck and hugs.

My recommendations:

1). Are you sure you are writing down everything accurately. I can't believe how low you are some days with calories. It's a bit scary...like 400 or 500 cal. That's dangerously low. I'm concerned.
2) it looks like you are not eating enough fat, and you should be eating REAL natural fats, not fake stuff like margarine
3) you eat a lot of prepared / packaged stuff and not enough real, natural food. That's scary too. I totally understand that you are not a fan of cheese, dressings, etc. This means you really need to find some way to find the REAL food that satisfies you and give you the proper nutrition. Here are a few suggestions:
- celery with peanut butter or almond butter. Or use cucumber disks instead of celery sticks.
- instead of a sandwich, make lettuce roll ups. Do this as lettuce rolled up around your favorite cold cuts or left over slices of meat. You don't need to use bread (useless carbs) and you get the benefit of eating green leafy veg that's good for you.
- buy frozen vegetables (like asparagus, spinach, broccoli, cauliflower ) and fry in butter or olive oil or coconut oil. Even good when you add little strips of bacon in them - start by frying the bacon first, and then add the frozen veg and cook until all is done.
- make bacon and egg muffins, do this by putting a ring of cooked bacon in muffin cups and fill with beaten eggs, then bake until firm all the way through, it tastes great cold too, you can take them to work with you too next few days
- make meatballs and cook them in tomato sauce. Great to eat hot or even cold the next day.
- make "fake" mashed potatoes by using boiled cauliflower instead of potatoes, make sure to mash them real good in a food processor, and add lots of butter, and oh my goodness they taste so good like the real thing
- ever tried beef or pork sausages with stir fried bell peppers and onions? Like a marriage made in heaven

Good luck!

patols1

Hi there,

Just took a quick peek at your diary and have a few recommendations for you. Basically, what I write below is a strategy that works for me so I'm happy to share. But I sincerely hope you find out what works for you. Wish you best of luck and hugs.

My recommendations:

1). Are you sure you are writing down everything accurately. I can't believe how low you are some days with calories. It's a bit scary...like 400 or 500 cal. That's dangerously low. I'm concerned.
2) it looks like you are not eating enough fat, and you should be eating REAL natural fats, not fake stuff like margarine
3) you eat a lot of prepared / packaged stuff and not enough real, natural food. That's scary too. I totally understand that you are not a fan of cheese, dressings, etc. This means you really need to find some way to find the REAL food that satisfies you and give you the proper nutrition. Here are a few suggestions:
- celery with peanut butter or almond butter. Or use cucumber disks instead of celery sticks.
- instead of a sandwich, make lettuce roll ups. Do this as lettuce rolled up around your favorite cold cuts or left over slices of meat. You don't need to use bread (useless carbs) and you get the benefit of eating green leafy veg that's good for you.
- buy frozen vegetables (like asparagus, spinach, broccoli, cauliflower ) and fry in butter or olive oil or coconut oil. Even good when you add little strips of bacon in them - start by frying the bacon first, and then add the frozen veg and cook until all is done.
- make bacon and egg muffins, do this by putting a ring of cooked bacon in muffin cups and fill with beaten eggs, then bake until firm all the way through, it tastes great cold too, you can take them to work with you too next few days
- make meatballs and cook them in tomato sauce. Great to eat hot or even cold the next day.
- make "fake" mashed potatoes by using boiled cauliflower instead of potatoes, make sure to mash them real good in a food processor, and add lots of butter, and oh my goodness they taste so good like the real thing
- ever tried beef or pork sausages with stir fried bell peppers and onions? Like a marriage made in heaven

Good luck!

thank you for your suggestions. I have actually incorporated many of these like celery and peanut butter, broccoli, lettuce wraps. but I have yet to try the bacon egg muffins. I think I will try them this weekend they sound yummy.