Eating too few calories
sheilaarsenault74
Posts: 4 Member
After planning my days meals my fitness pal tells me I am eating too few calories but if I add more I would be exceeding my sugars and protein...Should I be overly concerned with one over the other? I know I can eat veggies like crazy to balance that out but I wouldn't be able to maintain it as I'm not much of a veggie person. I am concerned with the sugars and protein as I am a type 2 diabetic with stage one kidney disease. Any tips would be helpful please.
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Replies
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Unless you are a diabetic, where you have to watch your sugar, stick to your calorie target. Eating too few calories can actually slow your metabolism and cause you to gain. The body goes into self preservation mode.0
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And MFP is low with protein and fats, so assume they are minimums. Since you are diabetic and have kidney issues, I would alter your macros to include more fats. But you should also talk to a doctor for specific needs for you0
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Well since you have medical reason's to watch those numbers I would speak to your doctor on what levels are appropriate for you.
Then work with that number by setting them manually...
As for what you could do in the mean time try adding more calorie dense food into your daily intake such as avocadoes to sandwiches and burgers, full fat milk/dairy, if you eat lite or low fat or non fat things like mayo etc change to regular fat.
that will help get your calories in.0 -
Unless you are a diabetic, where you have to watch your sugar, stick to your calorie target. Eating too few calories can actually slow your metabolism and cause you to gain. The body goes into self preservation mode.
I agree with the first part of your statement, but eating less than you should will not cause you to gain weight. Don't spread misinformation.0 -
If you open your diary people can see what you have planned to eat and maybe make some suggestions of some other foods that might help you make your calorie and macro goals.
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In addition to consulting a dietitian, it would help you greatly by planning ahead of time. Populate your food diary for a few days or a week in advance. Print those and take with you to the market. This way you could make sure you are getting in the proper amount of nutrients.0
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Ask your doctor to refer you to a Registered Dietitian that specializes in diabetes and renal disease. Doctors don't have much of any nutrition in their education plans, so please go to someone who does have that education since you are dealing with health issues. Once you have numbers from your RD, then you can plug those numbers into MFP and eat according to those goals. I know that with renal disease, the RD will want you to eat closer to 0.6 grams of protein per kilogram of body weight, which is lower than the normal recommendation and will diabetes you will need to combine your sugars with protein and fat in order to slow their absorption and the spike in blood sugar that accompanies eating sugar alone. But I'm not an RD (my minor was in nutrition but my school didn't have a nutrition bachelors or internship to be able to get the RD), so I can't give you specifics for your medical treatment plan. Make sure your RD knows that you are adding exercise, though, so they can help you plan your meals accordingly. Exercise decreases blood sugar, so you have to schedule your meals, medications, and exercise in order to prevent extreme drops in blood sugar too. And remember, if you are still needing to add calories to get up to your intake needs, you can have some healthy fats (fish oils, nuts, etc.) to replace some of your carbs and proteins.0
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That isn\t misinformation. If your body has a calorie deficit metabolism slows down (she didn't say gain weight, she said SLOWS DOWN metabolism). When you eat an excess of calories your metabolism speeds up.
It is a well established fact that creating a deficit for prolonged periods of time interferes with the hormone leptin and can slow your metablisom greatly. Tha0 ist the rationale behind refeed days0 -
After planning my days meals my fitness pal tells me I am eating too few calories but if I add more I would be exceeding my sugars and protein...Should I be overly concerned with one over the other? I know I can eat veggies like crazy to balance that out but I wouldn't be able to maintain it as I'm not much of a veggie person. I am concerned with the sugars and protein as I am a type 2 diabetic with stage one kidney disease. Any tips would be helpful please.
T2D here. What kind of exercises are you doing?
How much weight do you have to lose?
What range of numbers are you aiming for?
What medications are you on?
The answers to the these questions will dictate what your options are.
I have about 10-15#'s left to lose. I have a fairly active job, I do weight training 3x weekly, all compound movements & I'm 45 yrs old.
I'm on Met XR 1500 once daily & keep my carbs to under 25 g a day, I abstain from all sugar & starch.
Fat will increase your caloric consumption without affecting BG. Small amounts of hazelnuts (1 serv is 5 g carb) full fat cream, & 'fat bombs' are a life saver too!...butter as well. Look up bullet proof coffee or butter coffee. My a.m. coffee has something like 300 cal and very few carbs. Bacon is good for increasing calories too :drinker:0 -
Never be worried about exceeding you macronutrients, and sugar doesn't make a big difference either especially if its coming from fruits, vegetables and other healthy sources. Just worry about hitting your macronutrient NEEDS. the minimum amounts of carbs/fats/and protiens you need then the rest of the your macronutrient distribution basically doesn't matter. Calories in vs calories out is all that matters for weight loss, but your metabolism will be slightly effected by certain macronutrients. Those small things aren't what will determine your overall success. Also don't go by your MFP calorie estimation as if it were the gospel. Experimentation with your own diet and tracking your weight is the only way to truly know what your caloric needs (TDEE) are0
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After planning my days meals my fitness pal tells me I am eating too few calories but if I add more I would be exceeding my sugars and protein...Should I be overly concerned with one over the other? I know I can eat veggies like crazy to balance that out but I wouldn't be able to maintain it as I'm not much of a veggie person. I am concerned with the sugars and protein as I am a type 2 diabetic with stage one kidney disease. Any tips would be helpful please.
T2D here. What kind of exercises are you doing?
How much weight do you have to lose?
What range of numbers are you aiming for?
What medications are you on?
The answers to the these questions will dictate what your options are.
I have about 10-15#'s left to lose. I have a fairly active job, I do weight training 3x weekly, all compound movements & I'm 45 yrs old.
I'm on Met XR 1500 once daily & keep my carbs to under 25 g a day, I abstain from all sugar & starch.
Fat will increase your caloric consumption without affecting BG. Small amounts of hazelnuts (1 serv is 5 g carb) full fat cream, & 'fat bombs' are a life saver too!...butter as well. Look up bullet proof coffee or butter coffee. My a.m. coffee has something like 300 cal and very few carbs. Bacon is good for increasing calories too :drinker:
Whatever works for people is fine. But this low-carb stuff is nonsense. Under 25g of carbs isn't healthy for you body, and due to the amount of unhealthy fats in bacon that isnt good for you either. If you find success with it its because your calories in are less than calories out and the effect of fat and protien intake on your metabolism is minimal. Carbs are the primary source of energy for nearly all athletes and body builders and they have the lowest body fat levels on the planet.0 -
@Academicus max 'Eating too few calories can actually slow your metabolism and cause you to gain' is what was said...
Link me to scientific studies that explain your 'well established fact' about leptin?0 -
Unless you are a diabetic, where you have to watch your sugar, stick to your calorie target. Eating too few calories can actually slow your metabolism and cause you to gain. The body goes into self preservation mode.
I agree with the first part of your statement, but eating less than you should will not cause you to gain weight. Don't spread misinformation.
That isn\t misinformation. If your body has a calorie deficit metabolism slows down (she didn't say gain weight, she said SLOWS DOWN metabolism). When you eat an excess of calories your metabolism speeds up.
It is a well established fact that creating a deficit for prolonged periods of time interferes with the hormone leptin and can slow your metablisom greatly. Tha0 ist the rationale behind refeed days0 -
'Eating too few calories can actually slow your metabolism and cause you to gain' is what was said...
Link me to scientific studies that explain your 'well established fact' about leptin?
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14. Economos CD, Bortz SS, Nelson ME. Nutritional practices of elite athletes. Practical recommendations. Sports Med. 1993;16(6):381–399.
15. Zalesin KC, Franklin BA, Lillystone MA, et al. Differential loss of fat and lean mass in the morbidly obese after bariatric surgery. Metab Syndr Relat Disord. 2010;8(1):15–20. doi:10.1089/met.2009.0012.
16. Santarpia L, Contaldo F, Pasanisi F. Body composition changes after weight-loss interventions for overweight and obesity. Clin Nutr. 2013;32(2):157–161. doi:10.1016/j.clnu.2012.08.016.
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19. Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97–104.
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There are also T2D support groups on MFP where you can get ideas of what others do & how you fit into all of this.
I guess I should've said that I don't use MFP's default macros.
In the past, kidney dz would be a reason to keep your protein low, but that is debatable and depends solely on what you choose for you.
bloodsugar101.com has lots of good information & if you've never checked it out, it's worth a look-see :drinker:0 -
Unless you are a diabetic, where you have to watch your sugar, stick to your calorie target. Eating too few calories can actually slow your metabolism and cause you to gain. The body goes into self preservation mode.
I agree with the first part of your statement, but eating less than you should will not cause you to gain weight. Don't spread misinformation.
That isn\t misinformation. If your body has a calorie deficit metabolism slows down (she didn't say gain weight, she said SLOWS DOWN metabolism). When you eat an excess of calories your metabolism speeds up.
It is a well established fact that creating a deficit for prolonged periods of time interferes with the hormone leptin and can slow your metablisom greatly. Tha0 ist the rationale behind refeed days
You need to re read what was said...that poster did say "GAIN WEIGHT" and number two the OP said they are a diabetic so they do have to watch their sugars regardless of where they come from and Renal disease as well.0 -
Whatever works for people is fine. But this low-carb stuff is nonsense. Under 25g of carbs isn't healthy for you body, and due to the amount of unhealthy fats in bacon that isnt good for you either. If you find success with it its because your calories in are less than calories out and the effect of fat and protien intake on your metabolism is minimal. Carbs are the primary source of energy for nearly all athletes and body builders and they have the lowest body fat levels on the planet.
Dude. Did you miss the part where both I and the OP say we're diabetic?0 -
Mine shows the same too. I know it's because technically I don't have "lunch". I work from 2p-10p so my eating hours are a little offset. My "lunch" is at 7p and I try not to eat when I get home at 11 because its so late so I only have 1 full meal, all others are snacking time.. My metabolism is definitely slower
Any advice?? 0 -
Whatever works for people is fine. But this low-carb stuff is nonsense. Under 25g of carbs isn't healthy for you body, and due to the amount of unhealthy fats in bacon that isnt good for you either. If you find success with it its because your calories in are less than calories out and the effect of fat and protien intake on your metabolism is minimal. Carbs are the primary source of energy for nearly all athletes and body builders and they have the lowest body fat levels on the planet.
Dude. Did you miss the part where both I and the OP say we're diabetic?
apparently it was a TL/DR scenario...too busy looking for studies on leptin.0 -
Mine shows the same too. I know it's because technically I don't have "lunch". I work from 2p-10p so my eating hours are a little offset. My "lunch" is at 7p and I try not to eat when I get home at 11 because its so late so I only have 1 full meal, all others are snacking time.. My metabolism is definitely slower Any advice??
start your own thread and give up the thought you have a slow metabolism...that is not common and give up the thought that timing of eating has anything to do with weight loss as calories do not tell time0 -
Carbs are the primary source of energy for nearly all athletes and body builders and they have the lowest body fat levels on the planet.
and powerlifters :laugh:0 -
Unless you are a diabetic, where you have to watch your sugar, stick to your calorie target. Eating too few calories can actually slow your metabolism and cause you to gain. The body goes into self preservation mode.
I agree with the first part of your statement, but eating less than you should will not cause you to gain weight. Don't spread misinformation.
That isn\t misinformation. If your body has a calorie deficit metabolism slows down (she didn't say gain weight, she said SLOWS DOWN metabolism). When you eat an excess of calories your metabolism speeds up.
It is a well established fact that creating a deficit for prolonged periods of time interferes with the hormone leptin and can slow your metablisom greatly. Tha0 ist the rationale behind refeed days
Really? What about this part:Eating too few calories can actually slow your metabolism and cause you to gain.0 -
Mine shows the same too. I know it's because technically I don't have "lunch". I work from 2p-10p so my eating hours are a little offset. My "lunch" is at 7p and I try not to eat when I get home at 11 because its so late so I only have 1 full meal, all others are snacking time.. My metabolism is definitely slower Any advice??
There's a lot of good evidence that suggests that your daily macronutrient consumption is ultimately what matters in weight loss and meal timing is largely irrelevant. Again if can effect your metabolism, MINIMALLY, but that won't determine your overall weight loss success. You definitely need to eat though. I wouldn't worry about the timing if I were you. If it does worry you eat slow digesting protien such as casein, found in milk and yogurt, and healthy fats. If your worry about meal timing go for a small serving of fiburous vegetable and primarily fats and protien for the calories in your "dinner"0 -
Unless you are a diabetic, where you have to watch your sugar, stick to your calorie target. Eating too few calories can actually slow your metabolism and cause you to gain. The body goes into self preservation mode.
I agree with the first part of your statement, but eating less than you should will not cause you to gain weight. Don't spread misinformation.
That isn\t misinformation. If your body has a calorie deficit metabolism slows down (she didn't say gain weight, she said SLOWS DOWN metabolism). When you eat an excess of calories your metabolism speeds up.
It is a well established fact that creating a deficit for prolonged periods of time interferes with the hormone leptin and can slow your metablisom greatly. Tha0 ist the rationale behind refeed days
Really? What about this part:Eating too few calories can actually slow your metabolism and cause you to gain.
yea I missed that. But ultimately what the OP of that comment was saying was true. You have to be careful about staying in a calorie deficit too long. You should be hitting maintenance of even exceeding maintenance occasionally to increase your metabolism, especially at lower levels of body fat.0 -
Unless you are a diabetic, where you have to watch your sugar, stick to your calorie target. Eating too few calories can actually slow your metabolism and cause you to gain. The body goes into self preservation mode.
I agree with the first part of your statement, but eating less than you should will not cause you to gain weight. Don't spread misinformation.
I actually agree with the poster, I eat under... way under some days & I'm set at 1,350 I've never been a big eater and it's difficult to hit those numbers I maintain my weight and weeks I gain but I'm always under0
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