How are people eating up to/pass their BMR level....

Dposh67
Dposh67 Posts: 16 Member
in Food and Nutrition
When I joined I was on a 1200 calorie per day meal plan thanks to this site *sarcasm*.
After learning about BMR and TDEE to lose weight...I figured out that I needed to bump up my calorie intake. Currently my BMR is 1565. But I want to east pass that because I work out 2-3x a week. I'm having problems even eating up to that. I've been so programmed to not eat much during the last 3 months that I don't even know what to eat to bump it up without reaching for unhealthy things.

Anyone figured out certain foods that they started eating to bump up their calorie intake? A lot of my meals i eat fill me up but it's just not enough. I should also add that I get home late (8:30pm). So I'm never in the mood to eat a BIG calorie dinner that late.

Replies

  • Josalinn
    Josalinn Posts: 1,066 Member
    calorie dense foods like nuts are a simple way to increase your calories without adding a large volume of food. Or have a cookie or two. But on the other hand if you aren't hungry don't eat. I think as you work out more you will start craving calories because your body will be searching for more fuel.. My two cents.
  • Dposh67
    Dposh67 Posts: 16 Member
    yea i heard nuts are good.
    anyone else want to chime in?
  • tegalicious
    tegalicious Posts: 629
    Full day dairy products (milk, cheese and yogurt). Nut butters. Ditch anything "diet" such as low calorie dairy products and microwave meals. Whole grain products. And don't be afraid to have a little bit of treats. Some dark chocolate goes a long way!
  • husseycd
    husseycd Posts: 814 Member
    This always baffles me because I am always hungry and I eat more than your BMR daily. I'm also 129 lbs. My guess is your appetite hormone is surpressed.

    If you don't lift weights already, start. Nothing makes me more ravenous than building muscle.
  • TeaBea
    TeaBea Posts: 14,517 Member
    yea i heard nuts are good.
    anyone else want to chime in?

    Nuts, nut butters, olive oil, avocado, seeds.

    Roast veggies in olive oil & garlic....yum

    Toss some nuts in your oatmeal, or add to salads.

    Mashed avocado has lots of uses.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    my guess would be that you are filling your gut with high density, low calorie foods...lots of fruit and veg would be my guess...fruit and veg are great sources of vitamins and minerals, but fat is your friend and it's an essential macro nutrient.

    have full fat dressings on your salad. eat avocados. eat nuts and nut butters. saute veggies in oil or roast them in oil. eat eggs and cheese and other full fat dairy.
  • Alehmer
    Alehmer Posts: 433 Member
    Peanut Butter and Eggs are absolute staples of my diet.

    1 large Granny Smith apple + 3oz of crunchy peanut butter = awesome 500 calorie snack.

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