How to get to 1700 cals by eating healthy

nespinosa3

My TDEE-20% is around 1700. I am also working out 5-6 times a week. However, the weight loss has been very slow; I've lost 4 pounds in 7 weeks
The main problem is that I haven't been able to eat up to 1700 calories any day, and I don't know if part of my slow weight loss has been because my body doesn't have enough fuel. I am not starving at all, I am eating 3 meals, 2 snacks, protein shakes after heavy workouts. But since I am eating very clean, a bunch of the stuff has low calories so when I sum up my entire day, it's barely 1500 in the best of days. How do you all do it?

EDIT: If it were up to me, I'd be snacking on nuts and adding cheese to everything. However, my PT gave me the percentages that I should stick to: 15% from my calories should come from fat, 40% from carbs, 45% from protein. So I shouldn't eat more than 30g of fat any day, which makes it impossible to add nuts/cheese because I do eat chicken, butter, etc.

DancingMoosie

Your diary is closed, so it is hard to give specific tips. In general, you can add more calorie dense foods: avocado, nuts and nut butters, olive and coconut oil, butter, full-fat versions of dairy instead of fat-free or low-fat.

ILiftHeavyAcrylics

Considering how much you have to lose (not much) your losses sound reasonable.

Are you using a food scale?

cmriverside

First, four pounds in seven weeks is just about right if you have less than 20 pounds to lose. It is slow going when you have very little to lose, and a reasonable rate is a half pound loss per week.

Second, don't use lowfat stuff. Eat nuts, add butter or cheese to vegetables, etc.

You'll get there.

andreahanlon

I agree that coconut and olive oil, avocados (yummy in shakes), and any form of nuts (pastashio, almond, walnut) would be an easy way to increase caloric intake. Some grains like Quinoa are super healthy and also add up quickly if you have decent sized portions.

zyxst

Your diary is closed, so it is hard to give specific tips. In general, you can add more calorie dense foods: avocado, nuts and nut butters, olive and coconut oil, butter, full-fat versions of dairy instead of fat-free or low-fat.

+1

I tend to go for "unhealthy"/"dirty" foods (chocolate, pasta, rice, cheese) when I need to boost up calories. Keeps me sane.

Mr_Knight

The main problem is that I haven't been able to eat up to 1700 calories any day, and I don't know if part of my slow weight loss has been because my body doesn't have enough fuel.

No way.

First, if you weren't getting enough fuel, your workout ability would be noticeably impacted.

Second, if you weren't getting enough fuel, you would be losing more weight.

The answer lies elsewhere.

nespinosa3

BUMP - need help
How to get up to 1700 calories but with healthy foods? No white rice, white bread, beef, greasy foods, desserts, etc.

ILiftHeavyAcrylics

If you can't get to 1700 calories then you're probably being needlessly restrictive. There's nothing wrong with including fats in your diet, as others have suggested (avocado, peanut butter, full-fat dairy, etc), and there's nothing wrong with any of the foods you listed as long as you're meeting your macros and micros.

http://body-improvements.com/2013/05/24/undiet-your-diet/

But like I said before, you don't have much to lose and your body is not going to be able to lose much more fat per week than you're already losing. There probably isn't any reason to change your calorie goal. I asked if you use a food scale because I suspect you're already eating more than you think you are.

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

mungowungo

Since you are fairly fat restricted, per PT's advice and can't add cheese nuts etc. Have you considered rice or bread?

I don't think you mentioned if you were hitting your 40% carb goal. If you're getting most of your carbs from vegetables (which have low calories) and hence not getting enough calories maybe have a bit of wholegrain bread or brown rice or even oatmeal (which have higher calories) instead of some of the vegetables to get your calories up.

I'm assuming that you are already eating lots of vegetables and fruits and lean protein.

Mr_Knight

BUMP - need help
How to get up to 1700 calories but with healthy foods? No white rice, white bread, beef, greasy foods, desserts, etc.

First, your problem isn't that you're eating too little - if anything, based on your lack of progress, you're eating too much.

Second, there is nothing unhealthy about white rice or bread or beef or desserts. Balance your macros and eat what you like.

nespinosa3

Sorry I forgot to answer...yes, I bought a scale! I measure everything in cups/tbsps. Unfortunately, with the meat it was the opposite...I've been thinking that the chicken breasts that I eat usually are 8 oz, but turns out they are 5-6 oz. Not a big deal, but yes I am currently measuring everything.

For carbs I am eating mostly brown rice, sweet potatoes, whole wheat bread and oatmeal.
And I'm pretty sure I'm not eating *too much*. If I didn't eat this way, I wouldn't be able to work out as often as I do. Even with this amount of food, I get pretty hungry on the weekends up to the point that I feel nauseous. Maybe I could go 100-200 calories down but I won't eat less than 1500, I refuse to starve.

gigglesinthesun

My TDEE-20% is around 1700. I am also working out 5-6 times a week. However, the weight loss has been very slow; I've lost 4 pounds in 7 weeks
The main problem is that I haven't been able to eat up to 1700 calories any day, and I don't know if part of my slow weight loss has been because my body doesn't have enough fuel. I am not starving at all, I am eating 3 meals, 2 snacks, protein shakes after heavy workouts. But since I am eating very clean, a bunch of the stuff has low calories so when I sum up my entire day, it's barely 1500 in the best of days. How do you all do it?

EDIT: If it were up to me, I'd be snacking on nuts and adding cheese to everything. However, my PT gave me the percentages that I should stick to: 15% from my calories should come from fat, 40% from carbs, 45% from protein. So I shouldn't eat more than 30g of fat any day, which makes it impossible to add nuts/cheese because I do eat chicken, butter, etc.

How do you feel when you work out? Do you feel you are at the top of your game or are you a little sluggish or tired easily?

If you are at the top of your game you are getting enough calories and you are probably eating more than you think. It's really easy to be out by 200-300 calories and that would be the explanation for your slower than expected weight loss.

If you are tired then you really aren't eating enough and you need to eat more. How did your personal trainer get to those numbers? Has he/she got the relevant qualifications to back this up? The thing is that your TDEE will have your exercise built in, so if you are not eating enough and thus you are not actually burning those calories during your workout and your body is not fidgeting as much anymore (or other non essential movement) then even with your lower calories your calorie deficit will be smaller than anticipated as well. You would still be losing weight, but again slower.

mungowungo

Sorry I forgot to answer...yes, I bought a scale! I measure everything in cups/tbsps. Unfortunately, with the meat it was the opposite...I've been thinking that the chicken breasts that I eat usually are 8 oz, but turns out they are 5-6 oz. Not a big deal, but yes I am currently measuring everything.

For carbs I am eating mostly brown rice, sweet potatoes, whole wheat bread and oatmeal.
And I'm pretty sure I'm not eating *too much*. If I didn't eat this way, I wouldn't be able to work out as often as I do. Even with this amount of food, I get pretty hungry on the weekends up to the point that I feel nauseous. Maybe I could go 100-200 calories down but I won't eat less than 1500, I refuse to starve.

Don't blame you for refusing to starve and there's really no need to.

If I were you I'd speak to the PT because if you can't get to 1700 and you're hitting your percentages then the percentages need some tinkering with. Personally I think the fat percentage is very low - I'd talk to the PT about the reasoning behind that one and see if it could be raised.

You shouldn't be feeling that hungry.

aetzkorn14

Not really sure why your fat intake is so limited. There is nothing wrong with eating it as long as it comes from good sources. I've done some reading on reverse dieting and if you can slowly work up to 1700 from what you currently are able to make it to it will speed your metabolism up. I'm still learning what works and what doesn't but 4lbs in 7weeks isn't that bad. Are you taking into account the muscle weight you have gained?

Mr_Knight

And I'm pretty sure I'm not eating *too much*.

If you are trying to lose weight, and aren't, you are by definition eating too much.

Based on the extreme - an unwarranted - restrictions you are placing on potential food, it is entirely possible your "nausea" isn't from lack of calories, but lack of nutrients.

It's up to you on how to proceed.

ILiftHeavyAcrylics

I refuse to go hungry as well, but since I've chosen to stick with a higher calorie goal I just have to realize that my losses won't be as fast.

I'm a proponent of eating as much as you can while losing weight. I think eating more can help make sure you have more energy and may help you burn more calories throughout the day, since you aren't tired. But keeping a small deficit doesn't go with being impatient about results.

You say you bought a scale but then you say you're measuring with cups/tbsp. Just make sure you're only measuring free-pouring liquids with volume measurements. Everything else should be weighed.

TavistockToad

is there a medical reason you are eating so little fat?

livingleanlivingclean

Not really sure why your fat intake is so limited. There is nothing wrong with eating it as long as it comes from good sources. I've done some reading on reverse dieting and if you can slowly work up to 1700 from what you currently are able to make it to it will speed your metabolism up. I'm still learning what works and what doesn't but 4lbs in 7weeks isn't that bad. Are you taking into account the muscle weight you have gained?

I think your fat intake is too low as well. Does your pt have any nutrition qualifications? Generally, pt's aren't able to provide diets or nutritional info - they can make suggestions, but that's it. I'd be changing it up myself! Increasing the fat will help you feel less hunger...

I do macros, not cals, but before I started a mini cut I was eating about 2500-2900 cals depending on the day. I was able to eat that amount of what I consider "healthy" options! I do eat a lot, but it is possible I'm now down to about 2200-2650.

livingleanlivingclean

BUMP - need help
How to get up to 1700 calories but with healthy foods? No white rice, white bread, beef, greasy foods, desserts, etc.

Not sure why you think some of those foods are unhealthy, or why you want to avoid them, but eating that much isn't difficult, as long as you're prepared to eat a lot. Choose carb dense vegies, plenty of fat and protein. Easy!

ell_v131

let me get this straight. You are here because you want advice on how to eat more as you can't reach 1700 calories, and then you go on to say you are hungry with this amount of calories on the weekends...

I think you are going wrong somewhere. The fats could be the culprit. You need fats to make your hormones work (don't have the scientific explanation) so if you are depriving yourself of them that is no good. there is no reason not to eat fat. Dietary fat doesn't equal body fat. Even dietary protein turns into body fat if you eat over your calories.

I suggest you figure out your TDEE, and not by some online calculator but by your own entries. You need about 4 weeks of solid data, as accurate as possible. You will add up ALL the calories eaten in the 4 week period, and if you have lost any weight, add 3500 calories to the total for every pound lost.

i.e. you average 1716 calories per day, times 7 days times 4 weeks = 48048 calories.
you lost 1 pound = 3500 calories
The total is 51548, divide that by the 28 days, and your TDEE (calculated based on your own body for your own activity level) is 1841. This would then be your maintenance number, from which you'd cut a deficit. This already includes your exercise calories as well. This is to be counted every few weeks to remain as accurate as possible.

and don't be scared of FATS, they're good for you!

danimalkeys

And I'm pretty sure I'm not eating *too much*.

If you are trying to lose weight, and aren't, you are by definition eating too much.

Based on the extreme - an unwarranted - restrictions you are placing on potential food, it is entirely possible your "nausea" isn't from lack of calories, but lack of nutrients.

It's up to you on how to proceed.

She is losing weight, just not fast enough for her. 4lbs in 7 weeks is slow and steady progress.

I'd be asking the PT why so low in the fats. It's probably the "fat is bad" mentality that is being passed on.

Trojanbabe

Honestly, It sounds like you're currently In starvation mode which is why your body refuses to give up any weight/fat. I was on 1500/1700 calories a day for a couple years which worked for a while....until my metabolism slowed down to a turtles pace. You absolutely need healthy fat in order to lose bodyfat.

Francl27

Honestly 30g of fat is way too low. Why did your PT say that?

megsmom2

Your PT is giving you bad nutrition advice. He/She may be great for your workout advice, but I don't think they know what they're talking about for nutrition. Fat is NOT the enemy. You need some. Actually, you need more than you've been eating. Have some cheese, avocado, salad dressing. Not extravagant amounts, but there's no reason not to eat and enjoy them...they are good for you!

psuLemon

My TDEE-20% is around 1700. I am also working out 5-6 times a week. However, the weight loss has been very slow; I've lost 4 pounds in 7 weeks
The main problem is that I haven't been able to eat up to 1700 calories any day, and I don't know if part of my slow weight loss has been because my body doesn't have enough fuel. I am not starving at all, I am eating 3 meals, 2 snacks, protein shakes after heavy workouts. But since I am eating very clean, a bunch of the stuff has low calories so when I sum up my entire day, it's barely 1500 in the best of days. How do you all do it?

EDIT: If it were up to me, I'd be snacking on nuts and adding cheese to everything. However, my PT gave me the percentages that I should stick to: 15% from my calories should come from fat, 40% from carbs, 45% from protein. So I shouldn't eat more than 30g of fat any day, which makes it impossible to add nuts/cheese because I do eat chicken, butter, etc.

Simple solution... switch macro's to around 40% carbs, 30% protein and 30% fats. There is no reason to get that much protein. You really only need 1g of protein per lb of lean body mass. Also, you don't have to limit any types food. You can't add cheese, nuts, avocado, protein bars, protein shakes, ice cream, etc... it's all about calories.

SLLRunner

The main problem is that I haven't been able to eat up to 1700 calories any day, and I don't know if part of my slow weight loss has been because my body doesn't have enough fuel.

No way.

First, if you weren't getting enough fuel, your workout ability would be noticeably impacted.

Second, if you weren't getting enough fuel, you would be losing more weight.

The answer lies elsewhere.

This.

You might want to read this: http://www.myfitnesspal.com/topics/show/1135499-eating-more-than-you-think?hl=eating+more+than+you+think+you+are

SLLRunner

Honestly, It sounds like you're currently In starvation mode which is why your body refuses to give up any weight/fat. I was on 1500/1700 calories a day for a couple years which worked for a while....until my metabolism slowed down to a turtles pace. You absolutely need healthy fat in order to lose bodyfat.

Starvation mode is not at play. This is starvation mode: http://mannlab.psych.umn.edu/classprojects/starvationstudy/starvationstudy.html

However, you are right, fat is important to the body.

nespinosa3

I agree that I could switch it and at least eat some healthy fats, like snacking on nuts or throwing veggies into a little bit of olive oil. Some of you have mentioned that you don't count calories but just your macros. What does that mean?

And I don't know where the percentages come from...I thought it was reasonable to just try it and see how it went. I have no idea how to lose weight healthy, this is the first time I try this without starving myself

livingleanlivingclean

I agree that I could switch it and at least eat some healthy fats, like snacking on nuts or throwing veggies into a little bit of olive oil. Some of you have mentioned that you don't count calories but just your macros. What does that mean?

And I don't know where the percentages come from...I thought it was reasonable to just try it and see how it went. I have no idea how to lose weight healthy, this is the first time I try this without starving myself

Counting macros is similar, but focuses on meeting specific requirements for protein, fats and carbs. Every day I currently have 190g protein, and 100g fat. My carbohydrate intake varies - low days, normal and high, depending on my training schedule. On a mini-cut at the moment so low is 170g, high 260g. Calories can vary slightly even with the same macros depending on the foods you pick. I think having a certain calorie composition is important - if I ate too low/high regularly in on element I wouldn't get the same results.

Percentages is similar - it makes sure you're eating the right amounts of certain macros, and not just eating carbs all day for example. There are different percentage breakdowns....you'd need to work out what works for you!