Are calorie goals accurate, or am I "doin' it wrong"?

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Replies

  • Oishii
    Oishii Posts: 2,675 Member
    I weigh somewhere around 155lb and was maintaining whilst EBF on 3000kcal. Now I'm trying out 2500kcal and I am definitely a little hungrier, but it is too soon to see results.

    Personally I won't rush weight loss whilst breastfeeding, as I've had supply issues in the past and I've also read that toxins can be released into the milk when your fat cells break down.

    From my reading, the 500kcal for EBF already incorporates its own deficit, ie, by adding 500kcal to maintenance you should still lose. That won't work for everyone, but it might be a good starting point. By all means, eat 'healthier' too, by cutting down the sugars and caffeine, but eating more calories may also be part of the answer.
  • trellia13
    trellia13 Posts: 9
    Yes, I'm definitely keeping an eye on my milk production - I express some every other day just to get an idea of how much I'm making and so far so good. My little girl is healthy and alert, and I always feed her 'till she seems satisfied. That's also why I'm a little more inclined to give in to cravings than I would be if I were just doing this without her - I figure a severe system shock is very bad for her food supply, so I'm ok with changing my habits gradually. I don't see what I'm doing as a "diet" so much as a permanent self-improvement :)
  • lemur_lady
    lemur_lady Posts: 350 Member
    Yes, I'm definitely keeping an eye on my milk production - I express some every other day just to get an idea of how much I'm making and so far so good. My little girl is healthy and alert, and I always feed her 'till she seems satisfied. That's also why I'm a little more inclined to give in to cravings than I would be if I were just doing this without her - I figure a severe system shock is very bad for her food supply, so I'm ok with changing my habits gradually. I don't see what I'm doing as a "diet" so much as a permanent self-improvement :)

    The amount you can express should not be taken as a confirmation on how much you are making. Sounds like you are doing well anyway but remember some mums have fantastic supplys but dont respond to a pump. Watch your baby not the pump :)
  • trellia13
    trellia13 Posts: 9
    Well I did some research, got myself a blood glucose test kit and did some experimenting, and it would appear that my blood sugar is quite normal. My readings were as follows:

    Woke up
    Fasting BG - 81mg/dL
    Ate breakfast (egg, oatmeal w/blueberry syrup, orange juice)
    1 hour BG - 103 mg/dL
    2 hour BG - 85 mg/dL
    3 hour BG - 78 mg/dL

    I now assume my perceived "hypoglycemia" is just my body coming down off it's perpetual sugar high. I feel like I have low blood sugar because in a sense, I do - compared to what I'm used to. It's still hard to cope (but getting easier) since I feel "funny" almost constantly... like intrusive and/or racing thoughts, this feeling like a "background hum" only a feeling, not a sound, and craving sweets without actually being hungry. I think I'm getting used to it, though, and I take it as a sign that I'm on the right track to starting a healthier diet.
  • lindsaywalker5015
    lindsaywalker5015 Posts: 58 Member
    I had a peek in your journal and it looks like you've made some great changes. You've cut out the caffeince and most of the sugary drinks! Hopefully that's helping you feel more level. Keep going eating the vegetables and aim to eat 5 small meals a day containing protein, fats, and complex carbohydrates and you'll get there!
  • charliehefferon
    charliehefferon Posts: 223 Member
    @ charlieheffer,

    I forgot about yogurt, though I know I should stay away from the sugar-laden flavored ones. I've tried plain yogurt before, with fresh strawberries mashed with a fork mixed in and it was good! I'll have to add that to my shopping list. Thanks for your suggestions!

    No problems :smile: :smile:
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I looked at your diary.

    It actually doesn't look too bad with the exception of those drinks, which imho shouldn't be consumed while breast feeding as mentioned...you don't want your baby hyped up do you????

    Those are enough to cause those jittery feelings...drink more water...and don't deny your cravings...you seem to be doing well at staying in your calorie goals.

    The only other thing I see are lots of entries that are well...off

    2oz chicken 55 calories
    4oz chicken 130 calories

    4oz of chicken breast has 250 calories...about 145grams...

    Look for entries without asteriks or generic in them or homemade.

    But saying all that...you are breast feeding and you want not just enough milk but you want quality milk. I always expressed as well to ensure that there was enough fat in mine, and yes you can tell as it does seperate.

    I would up your protien and fats big time...

    Eat more eggs, lean meats, cheese, yogurt (for those sugar cravings) I choose a greek non fat with fruit and it has 50-80 calories each but it has 8g of protien.

    I understand being a new mom and breast feeding and how you can neglect yourself but don't. When you are feeding your daughter make sure you have a snack with you too and some water. IE yogurt, cheese and crackers, a bowl of grapes or berries etc.

    It's important to get nutrients and vitamins in now...along with enough protien, fat and I wouldn't worry about the carbs...
  • stefanieraya
    stefanieraya Posts: 110 Member
    Hi. I get like that - jittery and anxious - when I have too much caffeine. Those Java monster drinks are loaded with caffeine 188mg in one can. Maybe that could be it?

    ^^^
  • LKArgh
    LKArgh Posts: 5,178 Member
    First, stop adding 500 calories for breastfeeding. You could add 300 calories, if you were already at a relatively low calorie diet, low weight etc. Your body will not stop producing milk if you eat around 1700 calories, not at all. So, do not try to force yourself to eat more to make milk, you need to be starving or have a very poor nutritionally diet to affect your supply, do not worry about this at all.
    Second, the symptoms you describe, they are not from low calories or starvation. Since you recently gave birth, please go back to your dr for a checkup. It could be as simple as being exhasuted, but it could be a thyroid out of control and it could be diabetes or blood pressure issues, and probably a million other things.
  • KelleynBradyBoys
    KelleynBradyBoys Posts: 7
    Whenever I see someone restricting their calories I have to tell them about my experience on the high carb low fat vegan food plan. I lost all the weight very quickly and ate SOOOO much food, I will never go back. Cutting out the fat and animal products seriously boosted my metabolism and now I am at my high school weight which I never thought I could do without restricting and working out obsessively.
    The effect on your metabolism that a (very) low fat diet has is remarkable and I am so excited about my progress, I feel I need to tell everyone who is stuck in the restricting trap.
  • bwogilvie
    bwogilvie Posts: 2,130 Member
    4oz of chicken breast has 250 calories...about 145grams...

    Accuracy is important, but that figure is off. 4 oz. is 113.4 g, not 145. And if it's boneless, skinless chicken breast, weighed raw, then 4 oz. has 136 calories, according to the USDA database: http://tinyurl.com/mo4656p

    If it has skin on, then it's about 230 calories (depending on how much skin, and how fatty it is).
  • MB2MN
    MB2MN Posts: 334 Member
    Hi! Your breakfasts look pretty good, protein with the egg and oatmeal and you're making some other good choices with boneless, skinless chicken breast and so on but there is an awful lot of sugary empty calories. Now those won't necessarily top you from losing weight on their own but they won't fill you up and can be contributing to your jittery feeling. I get that when I have too much sugar or caffeine. I think your goal of around 2100 is pretty good though.
  • corgarian
    corgarian Posts: 366 Member
    Ok I didnt read everyones responses so sorry is someones has said these things.

    So some of your weight loss COULD actually BE water weight. I think it might help if you understood the effects of water on your body.
    Before you said you drink a lot of soda and no much water. when you do that your body HOLDS water because it doesnt know when it will get water again. When you start drinking more water you are telling your body that it doesnt need to hold it anymore, you are now treating it better. So it trusts you, and starts to let go of the water is was hoarding.

    Now with the jitters it sounds to me like you could possibly be hypoglycemic. I am and when I dont eat, or wait too long between meals/snacks, I start to shut down.
    Yours may be worse than mine since it looks like you drink a lot of sugar, and when you take that away from yourself your body will need time to adjust, you are having sugar crashes (thus the need to eat something sweet to make the shakes stop). MAke sure you are eating something every few hours so that you dont crash. I personally graze all day long, and this helps me to not eat too many calories in the long run because I'm never starving myself so I dont binge eat.

    Again drinking more water in general will help with that too, and the feelings of hunger. Our bodies use the feeling of hunger to also let us know when we are dehydrated... its confusing I know. You think you're hungry when you are probably just thirsty.
    If I've eaten fairly recently and I feel hungry and I know I shouldnt I just drink a biiig glass of water and I feel all better again.

    I hope that helps a little.

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