Eating too few calories.. how to eat more?

sd553

Hi there, I'm new to these boards, so bear with me!

I cut my calories & upped the exercise a bit recently (not sure if you can see my diary?!) in order to get into my wedding dress & now I've reached a weight I'm happy with.

Problem is the amount of calories I'm eating now fills me up, which means I'm eating too little calories (organ.. starvation mode negative effects etc) is there a way I can up my calories without gaining it all back? & if so what could I add to my meals?

I feel the main reason my calories are so low is because they're mainly made up of veg with fruit snacks, but this satisfies me. Could anyone perhaps take a look at my food & what I'm doing wrong?

Thanks for any help you can offer!
(p.s I understand all the dangers associated with eating too little calories (hence trying to eat more!) so answers that mention this would be less helpful!)

Sabine_Stroehm

Your diary isn't open. We can give much better advice if we can see it. Cheers.

sd553

apologies! I think I've managed to turn it on now..

shadow2soul

What about:

peanut butter (goes great with bananas & apples) it can make a great addition to your snacks and adds in calories (2tbsp = 190)
oatmeal (add fruit for taste)



Oatmeal + banana + peanut butter = awesome
1 serving oatmeal (about 150 cals)
1/2 banana...depends on size....half of the banana I ate this morning was 49 cals
2tbsp peanut butter (190 cals)
roughly 389 calories

williams969

OP--I took a quick look at your diary. The thing that pops out is your fat and protein intake. Overall, they both look very low, especially the fat. Dietary fats do NOT make you fat, and it is vital for women of all ages for reproductive health (our sex hormones need it for proper function).

I find I can feel "full" (or, more accurately, disinterested in eating) without fats and oils added to my meals. Do not be afraid of a little butter or oils and full fat dairy products or some fattier cuts of meat here and there. A little dab of those at every meal, and you can easily add 100-500 calories more a day (whatever level you need).

Oh, and when all else fails--peanut butter, avocados, and ice cream (not all together). There's always room for those things, IMO! Remember-food is fuel and all the macros (carbs, fat, protein) are very important for our bodies!:flowerforyou:

FatFreeFrolicking

Hi there, I'm new to these boards, so bear with me!

I cut my calories & upped the exercise a bit recently (not sure if you can see my diary?!) in order to get into my wedding dress & now I've reached a weight I'm happy with.

Problem is the amount of calories I'm eating now fills me up, which means I'm eating too little calories (organ.. starvation mode negative effects etc) is there a way I can up my calories without gaining it all back? & if so what could I add to my meals?

I feel the main reason my calories are so low is because they're mainly made up of veg with fruit snacks, but this satisfies me. Could anyone perhaps take a look at my food & what I'm doing wrong?

Thanks for any help you can offer!
(p.s I understand all the dangers associated with eating too little calories (hence trying to eat more!) so answers that mention this would be less helpful!)

Your protein and fat intake are both low.

Eat more protein like chicken and turkey. Maybe even salmon or tilapia, ground beef or ground turkey. Greek yogurt has an awesome protein content.

Add healthy fats like olive oil, coconut oil, nuts, seeds, nut butters (peanut, macadamia, cashew, almond), olives, and avocados.

Jim_Barteck

I'll add my vote for more proteins: eggs, dairy, lean meats - whatever suits your fancy.

sd553

Thanks for your replies! Some great ideas there, I think I could easily add some lean meats to my meals & I do love peanut butter!

williams969

Thanks for your replies! Some great ideas there, I think I could easily add some lean meats to my meals & I do love peanut butter!

Sounds like a good plan! A great reminder someone mentioned to me a while ago: Remember, your calorie and macros goal is a GOAL to reach, not a bar to stay under. There's no reward for being too restrictive. Try some or all of these suggestions, and you'll see success!

deansdad101

(snip)
Problem is the amount of calories I'm eating now fills me up, which means I'm eating too little calories (organ.. starvation mode negative effects etc) is there a way I can up my calories without gaining it all back? & if so what could I add to my meals?

I feel the main reason my calories are so low is because they're mainly made up of veg with fruit snacks, but this satisfies me. Could anyone perhaps take a look at my food & what I'm doing wrong?

Thanks for any help you can offer!
(p.s I understand all the dangers associated with eating too little calories (hence trying to eat more!) so answers that mention this would be less helpful!)

SD;
I'd second the remarks of the others, especially those relating to your "mix" (or the ratio) of fats, protein, carbs.

I would suggest (respectfully) that you might want to do a little more research into the "dangers of eating too few cals...", and the "starvation mode". You DO (as you stated, "understand" it, according to the myth and "conventional wisdom" that is so often bantered about here, but, were you to look for actual "scientific" documentation supporting many of the myths, I think you would be amazed.
It's a "simplistic" example but telling - if the "starvation mode" (as it's usually described) really existed, how does one explain anorexia? If eating too few cals "stops weight loss" or even "causes loss to stop reverses the loss and you gain" - wouldn't it automatically "cure" anorexia?
Or the ever famous "well, might not cause weight gain but it will slow down your metabolism so much you'll stop losing" - ah, NO it Won't (look to the clinical studies). It will reduce metabolism somewhat, but never enough that the slowdown overcomes the loss due to cal reduction (same studies).

I too took a "quick" look at your tracker and I have to say that you just have to be the poster child for designing menus that contain all the "right" foods (at least "right" in the eyes of the lo cal/lo fat sect).

That's meant as a compliment, but with it comes (my) "opinion" that it might be time to get back to a diet that's a little closer to what most would consider (excuse the word choice but I'm at a loss for another) "normal".

It's fine to focus (and even include) the "right" foods, but, if the days I looked at are "typical" your nutrient "balance" really is an issue and one that might (possibly) be causing more long term damage than the "good" you achieved by the weight loss.

You "trained" you body and it adapted to the "mix" by resetting the "hunger" button. That's usually a good thing as it assists when one hits "maintenance". Combine that with what looks like you are "bulking up" (appetite wise, not pounds wise) on your current choices of "food".

Probably not unlike you, I too started the "journey" by buying in to the whole lo cal/lo fat "religion" and embraced much of the dogma. In truth, it did "work" for both my wife and me (she reaching her goal 20+ and me, 30 but still a ways to go).

I've since parted ways with lo cal (for many reasons, not the least of which being the "common wisdom" sermons on things like "starvation mode" which, is total BS.

Your concerns now though, center on "maintenance" and a healthy and sustainable "long-term" diet. I'd encourage you to first pin down your TDEE (using your tracker, NOT calculator "guesstimates" (assuming you want to stick with "lo fat") and AT LEAST get to the nutrient ratios recommended for that program.

I'd further suggest that you at least take a look alternative (as in "different", not "whacky") methods including intermittent fasting and lo carb/hi fat diets. They aren't in "vogue" around these parts but for those willing to at least question the status quo, there's quite a bit of legitimate "science" documenting reasons why they make sense. (and why "lo fat" might not).

Here's a place to start, if you are interested
http://tinyurl.com/q6pe9us