My Clean Eating Dilemma

ohmygodtherearenomoreusernames

So, just a little background info, I had lost about 30 lbs before by practicing portion control, but still eating junk and then was put on a medication that decreased my metabolism and increased my appetite so I gained it all back. Thankfully, my doctor was super understanding on how frustrating this was for me, so he switched me to another medication that doesn't affect my weight, so now I can lose weight again if I put in the effort.

About a week ago I decided to start eating clean (with exceptions for going out on dates with the hubby, holidays, etc.). But, no more processed foods in my home. I've been including Fish, Eggs, Nuts, Fresh tortillas or bread, Oatmeal, Jasmine rice, Fruits, and Veggies (lots of avocados!) in my diet, but I'm having a hard time reaching 1200 calories. And before some of you say "It drives me crazy when people who got themselves to 200 lbs say they can't eat enough," it's because I just took away all the junk. Are there any high calorie non-processed foods that I'm unaware of? I'm happy with how freakishly fast I've started losing weight this week, but I know that can't be sustainable, so I'm just hoping for a little guidance. (I am lactose intolerant, so no dairy for me.)

Thanks

HeidiCooksSupper

Nuts. No, that's not an editorial comment. Nuts are calorie dense but good for you.

ana3067

If you have just started eating 1200 calories, you are probably way over-eating if you feel full. Most of what you wrote is more calorie dense, so it's easy to over-eat if those are your main foods.

Set your goals up to be reasonable instead of excessive. Calculate your TDEE, eat that much for a month to see if you gain or maintain. If you maintain, subtract 20% and go from there. if you gain, then perhaps try 30% from what you are eating, or do 20% and further decrease if needed.

How do you know your medication lowered your metabolism? Did you gain weight while on it while eating at your maintenance? Or did you simply start eating more food? I gained while on Cymbalta, but I was also eating more food. I am eating at my estimated maintenance minus 20% and losing weight, so clearly the meds didn't affect my metabolism.

You can eat junk food and still lose weight - just look at my diary. It's all about proper caloric consumption, so you need to ensure you're eating at a reasonable deficit (1lb/week is usually reasonable, 2lb/week goal usually isn't since most people lose water weight initially and then don't maintain 2lb/week Plus it's way too little food).

So basically, before trying to eat more food, make sure your logged consumption is actually correct, and make sure your goal isn't extreme (2lb/week). At over 200lbs, this is NOT going to help you with weight loss long-term. what happens once you stall and have to lower your cals? Will you eat 1000 calories then? Or exercise way too much in an attempt to increase your deficit while probably resulting in burn-out?

Liftng4Lis

Peanut butter, more nuts!

ohmygodtherearenomoreusernames

If you have just started eating 1200 calories, you are probably way over-eating if you feel full. Most of what you wrote is more calorie dense, so it's easy to over-eat if those are your main foods.

Set your goals up to be reasonable instead of excessive. Calculate your TDEE, eat that much for a month to see if you gain or maintain. If you maintain, subtract 20% and go from there. if you gain, then perhaps try 30% from what you are eating, or do 20% and further decrease if needed.

How do you know your medication lowered your metabolism? Did you gain weight while on it while eating at your maintenance? Or did you simply start eating more food? I gained while on Cymbalta, but I was also eating more food. I am eating at my estimated maintenance minus 20% and losing weight, so clearly the meds didn't affect my metabolism.

You can eat junk food and still lose weight - just look at my diary. It's all about proper caloric consumption, so you need to ensure you're eating at a reasonable deficit (1lb/week is usually reasonable, 2lb/week goal usually isn't since most people lose water weight initially and then don't maintain 2lb/week Plus it's way too little food).

So basically, before trying to eat more food, make sure your logged consumption is actually correct, and make sure your goal isn't extreme (2lb/week). At over 200lbs, this is NOT going to help you with weight loss long-term. what happens once you stall and have to lower your cals? Will you eat 1000 calories then? Or exercise way too much in an attempt to increase your deficit while probably resulting in burn-out?

I haven't just started eating 1200 calories, I just started eating clean. And today I'm full at 9pm 500 calories. I measure by weight and log everything correctly and I've been losing like a pound a day. I'm not over eating, I'm under eating and I don't really know what else I can do while still eating clean foods.

I knew my medication lowered my metabolism because even when I felt like I was starving, I was gaining weight and eventually I just gave into my overwhelming cravings.

I know you can eat junk food and still lose weight, that's how I lost 30 lbs, but I don't want to do that anymore. I don't want to eat those kinds of foods. I just don't really know what to do anymore because I refuse to put junk in my body.

mathandcats

More nuts and nut butters. Cheese. Full-fat dairy.

edit: I missed that you are lactose intolerant. However, I'm also lactose intolerant, and there are lactose free yogurts and things like that. You can also take lactase supplements that will allow you to eat lactose without issue, if you are interested.

As for lactose free protein powders, either go for vegan protein powders or whey protein isolate - the process removes the lactose. Example http://www.bodylogix.com/ca/bodylogix_natural-protein-isolate.aspx (I've not tried this one, but I've heard good things).

gingerpeachy6

have you tried to add maybe a healthy protein shake?

missmerci

If I understand correctly, you are having a hard time consuming 1200 calories? I do not understand how that is not an obtainable goal for you since you mentioned you are eating Avocados, Rice, Tortillas, Fruits etc... All those are high in calories. Perhaps you need to increase your portions? I do not believe it is healthy to eat less than 1200 calories per day. You need to keep your metabolism going. If you are seeing results with your current diet, then keep it up, and try adding snacks throughout the day. Peanut Butter is a good choice however it is high in Fat. Try and exercise at least 3 times a week and only drink LOTS of water. No Juice or Soda. Carbs are good but it depends what the source is. I believe eating whole grains such as steal cut oats, farro, and whole wheat bread are good options. Remember its a lifestyle change to take the weight off and keep it off.

I was 220lbs and got down to 140. It took me three years.
I gained 40lbs in 3 years due to nursing school and now I am trying to lose 40. 11 down, 29 to go!

Mercy, RN

ohmygodtherearenomoreusernames

have you tried to add maybe a healthy protein shake?

I haven't. Do you have any recommendations for dairy free protein shakes?

ohmygodtherearenomoreusernames

If I understand correctly, you are having a hard time consuming 1200 calories? I do not understand how that is not an obtainable goal for you since you mentioned you are eating Avocados, Rice, Tortillas, Fruits etc... All those are high in calories. Perhaps you need to increase your portions? I do not believe it is healthy to eat less than 1200 calories per day. You need to keep your metabolism going. If you are seeing results with your current diet, then keep it up, and try adding snacks throughout the day. Peanut Butter is a good choice however it is high in Fat. Try and exercise at least 3 times a week and only drink LOTS of water. No Juice or Soda. Carbs are good but it depends what the source is. I believe eating whole grains such as steal cut oats, farro, and whole wheat bread are good options. Remember its a lifestyle change to take the weight off and keep it off.

I was 220lbs and got down to 140. It took me three years.
I gained 40lbs in 3 years due to nursing school and now I am trying to lose 40. 11 down, 29 to go!

Mercy, RN

Yeah, I'm having a hard time getting up to 1200. It just seems like the foods I'm eating now are more filling? I don't even know. I just don't feel hungry. I've been pretty sedentary. I haven't been exercising because of how little calories I've been consuming. I'm going to try adding peanut butter to my diet. I've just been drinking water and tea. What's farro? My original starting weight was 226 and I'm at 206 now.

ohmygodtherearenomoreusernames

More nuts and nut butters. Cheese. Full-fat dairy.

edit: I missed that you are lactose intolerant. However, I'm also lactose intolerant, and there are lactose free yogurts and things like that. You can also take lactase supplements that will allow you to eat lactose without issue, if you are interested.

As for lactose free protein powders, either go for vegan protein powders or whey protein isolate - the process removes the lactose. Example http://www.bodylogix.com/ca/bodylogix_natural-protein-isolate.aspx (I've not tried this one, but I've heard good things).

The pills that are supposed to make you not react to dairy don't work for me, but I've been trying to eat coconut milk yogurt. Unfortunately, my grocery store doesn't care too much about specialty foods like that so what's on the shelf has been expired for a month.

I'll look into the lactose free protein powders. I didn't even think about there being vegan options.Thanks!

ana3067

If you have just started eating 1200 calories, you are probably way over-eating if you feel full. Most of what you wrote is more calorie dense, so it's easy to over-eat if those are your main foods.

Set your goals up to be reasonable instead of excessive. Calculate your TDEE, eat that much for a month to see if you gain or maintain. If you maintain, subtract 20% and go from there. if you gain, then perhaps try 30% from what you are eating, or do 20% and further decrease if needed.

How do you know your medication lowered your metabolism? Did you gain weight while on it while eating at your maintenance? Or did you simply start eating more food? I gained while on Cymbalta, but I was also eating more food. I am eating at my estimated maintenance minus 20% and losing weight, so clearly the meds didn't affect my metabolism.

You can eat junk food and still lose weight - just look at my diary. It's all about proper caloric consumption, so you need to ensure you're eating at a reasonable deficit (1lb/week is usually reasonable, 2lb/week goal usually isn't since most people lose water weight initially and then don't maintain 2lb/week Plus it's way too little food).

So basically, before trying to eat more food, make sure your logged consumption is actually correct, and make sure your goal isn't extreme (2lb/week). At over 200lbs, this is NOT going to help you with weight loss long-term. what happens once you stall and have to lower your cals? Will you eat 1000 calories then? Or exercise way too much in an attempt to increase your deficit while probably resulting in burn-out?

I haven't just started eating 1200 calories, I just started eating clean. And today I'm full at 9pm 500 calories. I measure by weight and log everything correctly and I've been losing like a pound a day. I'm not over eating, I'm under eating and I don't really know what else I can do while still eating clean foods.

I knew my medication lowered my metabolism because even when I felt like I was starving, I was gaining weight and eventually I just gave into my overwhelming cravings.

I know you can eat junk food and still lose weight, that's how I lost 30 lbs, but I don't want to do that anymore. I don't want to eat those kinds of foods. I just don't really know what to do anymore because I refuse to put junk in my body.

If you've only logged 500 cals, you ate more than 500 cals if you are full. No way 500 cals for hte whole day = full for anyone.

Eating clean doesn't mean you lose more weight. It just means you get calories from different foods. Even if you weigh everything, it doesn't mean it's being logged accurately. E.g. entries with wrong info, using entries for cooked when you weighed raw, using entries that only use net carbs, etc.

And just because your medication increases your hunger doesn't mean it lowered your metabolism. Chances are you were eating more food without realizing it (this is usually how most of us gain weight anyways), but since you still felt hungry it seemed like you weren't eating in excess.

So honestly, I would recommend opening up your diary so others can see whether it looks like you are logging accurately, and calculate your estimated TDEE so you can see about how much you should be able to eat. At that point I would slowly increase up to that amount, monitor for a month and if you haven't gained, then that's your maintenance. You will gain initially because of water weight, which is why you need to wait longer. Once you figure out your maintenance, then you can deduct 20% to lose reasonably, lower as needed. I really doubt that at your weight your maintenance will be so low that you need 1200 to lose even 1lb a month.

As for foods, anything high-fat or high-sugar is calorie-dense. Nut butters, chocolate, certain fruits, butter, oils, starchy foods.

ohmygodtherearenomoreusernames

If you have just started eating 1200 calories, you are probably way over-eating if you feel full. Most of what you wrote is more calorie dense, so it's easy to over-eat if those are your main foods.

Set your goals up to be reasonable instead of excessive. Calculate your TDEE, eat that much for a month to see if you gain or maintain. If you maintain, subtract 20% and go from there. if you gain, then perhaps try 30% from what you are eating, or do 20% and further decrease if needed.

How do you know your medication lowered your metabolism? Did you gain weight while on it while eating at your maintenance? Or did you simply start eating more food? I gained while on Cymbalta, but I was also eating more food. I am eating at my estimated maintenance minus 20% and losing weight, so clearly the meds didn't affect my metabolism.

You can eat junk food and still lose weight - just look at my diary. It's all about proper caloric consumption, so you need to ensure you're eating at a reasonable deficit (1lb/week is usually reasonable, 2lb/week goal usually isn't since most people lose water weight initially and then don't maintain 2lb/week Plus it's way too little food).

So basically, before trying to eat more food, make sure your logged consumption is actually correct, and make sure your goal isn't extreme (2lb/week). At over 200lbs, this is NOT going to help you with weight loss long-term. what happens once you stall and have to lower your cals? Will you eat 1000 calories then? Or exercise way too much in an attempt to increase your deficit while probably resulting in burn-out?

I haven't just started eating 1200 calories, I just started eating clean. And today I'm full at 9pm 500 calories. I measure by weight and log everything correctly and I've been losing like a pound a day. I'm not over eating, I'm under eating and I don't really know what else I can do while still eating clean foods.

I knew my medication lowered my metabolism because even when I felt like I was starving, I was gaining weight and eventually I just gave into my overwhelming cravings.

I know you can eat junk food and still lose weight, that's how I lost 30 lbs, but I don't want to do that anymore. I don't want to eat those kinds of foods. I just don't really know what to do anymore because I refuse to put junk in my body.

If you've only logged 500 cals, you ate more than 500 cals if you are full. No way 500 cals for hte whole day = full for anyone.

Eating clean doesn't mean you lose more weight. It just means you get calories from different foods. Even if you weigh everything, it doesn't mean it's being logged accurately. E.g. entries with wrong info, using entries for cooked when you weighed raw, using entries that only use net carbs, etc.

And just because your medication increases your hunger doesn't mean it lowered your metabolism. Chances are you were eating more food without realizing it (this is usually how most of us gain weight anyways), but since you still felt hungry it seemed like you weren't eating in excess.

So honestly, I would recommend opening up your diary so others can see whether it looks like you are logging accurately, and calculate your estimated TDEE so you can see about how much you should be able to eat. At that point I would slowly increase up to that amount, monitor for a month and if you haven't gained, then that's your maintenance. You will gain initially because of water weight, which is why you need to wait longer. Once you figure out your maintenance, then you can deduct 20% to lose reasonably, lower as needed. I really doubt that at your weight your maintenance will be so low that you need 1200 to lose even 1lb a month.

As for foods, anything high-fat or high-sugar is calorie-dense. Nut butters, chocolate, certain fruits, butter, oils, starchy foods.

You might be right about my medication not lowering my metabolism, but just increasing my appetite. It makes sense. I don't mean to be rude, but everyone who's questioning how accurate my calorie consumption is doesn't know me. I log everything correctly. I know about the difference between raw and cooked and the difference in calories. I mostly scan barcodes except for stuff like fruits and veggies that I weigh and look up the calories on MFP. I get my fish and my shrimp prepackaged. The tortillas are made at the grocery store and have a barcode and nutrition facts as well. The only thing that I can't accurately log is the bread and I haven't gotten into the loaf yet, I just bought it yesterday. I'm losing weight and I'm losing inches quicker than I should be. I would like to lose 2lbs a week and I personally believe that's not unhealthy, but I feel like I should be able to consume 1200 calories. Maybe something's medically wrong with me? I just don't really know what to do. Some people have mentioned protein shakes so I'll try that and also nut butters like you said. And I haven't been cooking with oil so I'll try to do that too. I've just been putting a tiny bit of water in a pot with the fish and covering it to trap the heat in so it cooks evenly.

ohmygodtherearenomoreusernames

I just had some raspberries so I'm at about 550 calories for today. I don't like to be misleading so I thought I'd update it.

Wetcoaster

". I mostly scan barcodes"

That is the problem

ohmygodtherearenomoreusernames

". I mostly scan barcodes"

That is the problem

What do you mean? If I'm scanning the info and measuring in grams, how is that a problem?

ohmygodtherearenomoreusernames

I have been more tired lately. I don't really know if I'm tired because I'm not eating enough or I'm not eating enough because I'm tired or if there's no correlation.

Josephine237

So, just a little background info, I had lost about 30 lbs before by practicing portion control, but still eating junk and then was put on a medication that decreased my metabolism and increased my appetite so I gained it all back. Thankfully, my doctor was super understanding on how frustrating this was for me, so he switched me to another medication that doesn't affect my weight, so now I can lose weight again if I put in the effort.

About a week ago I decided to start eating clean (with exceptions for going out on dates with the hubby, holidays, etc.). But, no more processed foods in my home. I've been including Fish, Eggs, Nuts, Fresh tortillas or bread, Oatmeal, Jasmine rice, Fruits, and Veggies (lots of avocados!) in my diet, but I'm having a hard time reaching 1200 calories. And before some of you say "It drives me crazy when people who got themselves to 200 lbs say they can't eat enough," it's because I just took away all the junk. Are there any high calorie non-processed foods that I'm unaware of? I'm happy with how freakishly fast I've started losing weight this week, but I know that can't be sustainable, so I'm just hoping for a little guidance. (I am lactose intolerant, so no dairy for me.)

Thanks

alb92t

You could try drinking more juice in place of some of your water.

Josephine237

Ihave same problem. Since Im eating healthier, less processed foods, it is sometimes hard to eat a full 1200 (or more if exercising)...and stay within macros limits. I too get very full.

ohmygodtherearenomoreusernames

You could try drinking more juice in place of some of your water.

Thanks, I'll try that

21million

Same problem here when eating clean. For awhile I averaged about 800 cals per day. I found that adding meats helped a lot; making my own beef jerky was also a calorie God-send. Funnily enough, I can eat about 3,000 cals easily of processed food, but when it goes all natural I am so satisfied. I made Jamaican rice and beans today, that alone was easily 1,200 cals, all clean. For quick cals eat 1 cup white rice (1 cup dry, yields a nice portion cooked) with some olive oil and a few veggies - thats about 800 cals alone.

ohmygodtherearenomoreusernames

Ihave same problem. Since Im eating healthier, less processed foods, it is sometimes hard to eat a full 1200 (or more if exercising)...and stay within macros limits. I too get very full.

THANK YOU!!! I feel like everyone thinks I'm either lying or an idiot. When I ate junk I kept my calories between 1200 and 1400 and I did lose weight, but now it feels like eating healthy means I can't get enough. It might have something to do with the fact that I don't have cravings anymore. When I was eating crap I craved crap and was more likely to pig out and now I don't really have any cravings anymore and I try to eat when I'm hungry, but only until I'm satisfied so I don't feel sick and skip more meals as a result. But, now that means not reaching the minimum calorie goal. Nut butter and Vegan protein shakes seem like it might help, though.

ohmygodtherearenomoreusernames

Same problem here when eating clean. For awhile I averaged about 800 cals per day. I found that adding meats helped a lot; making my own beef jerky was also a calorie God-send. Funnily enough, I can eat about 3,000 cals easily of processed food, but when it goes all natural I am so satisfied. I made Jamaican rice and beans today, that alone was easily 1,200 cals, all clean. For quick cals eat 1 cup white rice (1 cup dry, yields a nice portion cooked) with some olive oil and a few veggies - thats about 800 cals alone.

Jerky sounds good Isn't that weird though how you can overeat processed garbage and you don't feel satisfied, but when you eat clean you fill up so fast? I've been measuring my portion of rice after it was cooked and a cup of cooked jasmine rice with some fish and a little bit of veggies is like SUPER filling.

ohmygodtherearenomoreusernames

Same problem here when eating clean. For awhile I averaged about 800 cals per day. I found that adding meats helped a lot; making my own beef jerky was also a calorie God-send. Funnily enough, I can eat about 3,000 cals easily of processed food, but when it goes all natural I am so satisfied. I made Jamaican rice and beans today, that alone was easily 1,200 cals, all clean. For quick cals eat 1 cup white rice (1 cup dry, yields a nice portion cooked) with some olive oil and a few veggies - thats about 800 cals alone.

Jerky sounds good Isn't that weird though how you can overeat processed garbage and you don't feel satisfied, but when you eat clean you fill up so fast? I've been measuring my portion of rice after it was cooked and a cup of cooked jasmine rice with some fish and a little bit of veggies is like SUPER filling.

BTW, can you tell me how you make your own jerky? I'd love to try that

21million

Same problem here when eating clean. For awhile I averaged about 800 cals per day. I found that adding meats helped a lot; making my own beef jerky was also a calorie God-send. Funnily enough, I can eat about 3,000 cals easily of processed food, but when it goes all natural I am so satisfied. I made Jamaican rice and beans today, that alone was easily 1,200 cals, all clean. For quick cals eat 1 cup white rice (1 cup dry, yields a nice portion cooked) with some olive oil and a few veggies - thats about 800 cals alone.

Jerky sounds good Isn't that weird though how you can overeat processed garbage and you don't feel satisfied, but when you eat clean you fill up so fast? I've been measuring my portion of rice after it was cooked and a cup of cooked jasmine rice with some fish and a little bit of veggies is like SUPER filling.

BTW, can you tell me how you make your own jerky? I'd love to try that

It is odd! I am no doctor or anything but I think that we get the nutrients quicker in say, a banana, than a poptart, so its easier to be satisfied. I am currently posting from my phone, but basically you need 90/10 lean ground beef and a jerky gun. There are some nice seasoning recipes out there but it does take some hunting. You can do it in your oven and there are a ton of guides on YouTube and different websites. The jerky never lasts long enough for me to bother with finding a decent cure that I do not mind ingesting. I am not sure how safe it is to ingest uncured jerky, but so far so good!

ohmygodtherearenomoreusernames

Same problem here when eating clean. For awhile I averaged about 800 cals per day. I found that adding meats helped a lot; making my own beef jerky was also a calorie God-send. Funnily enough, I can eat about 3,000 cals easily of processed food, but when it goes all natural I am so satisfied. I made Jamaican rice and beans today, that alone was easily 1,200 cals, all clean. For quick cals eat 1 cup white rice (1 cup dry, yields a nice portion cooked) with some olive oil and a few veggies - thats about 800 cals alone.

Jerky sounds good Isn't that weird though how you can overeat processed garbage and you don't feel satisfied, but when you eat clean you fill up so fast? I've been measuring my portion of rice after it was cooked and a cup of cooked jasmine rice with some fish and a little bit of veggies is like SUPER filling.

BTW, can you tell me how you make your own jerky? I'd love to try that

It is odd! I am no doctor or anything but I think that we get the nutrients quicker in say, a banana, than a poptart, so its easier to be satisfied. I am currently posting from my phone, but basically you need 90/10 lean ground beef and a jerky gun. There are some nice seasoning recipes out there but it does take some hunting. You can do it in your oven and there are a ton of guides on YouTube and different websites. The jerky never lasts long enough for me to bother with finding a decent cure that I do not mind ingesting. I am not sure how safe it is to ingest uncured jerky, but so far so good!

Thanks! I'm like so excited to try it!

donyellemoniquex3

Your username... WHY ?

angelamb1970

I also have similar problems eating enough "clean Foods" because they are so filling. No problem getting to 1200 calories though, my TDEE is twice that, but I can only get to about 1800 most days. Beans, lentils add a good amount of calories and the added benefit of protein and fiber. Brown rice is higher calorie and more fiber also than the jasmine rice. Whole grain breads also are more calorie dense. Veggies sauteed in olive oil could add an extra 100 calories and beneficial fats to your diet. Nut butters, nuts, granola with some almond milk in the morning... there are lots of ways to get more calories in without eating processed foods.

For myself, I feel it's important not to go too low calorie because I've got sooooo far to go to get to my goal. I want to still be able to lower my calories when I lose a lot of the weight and still be at a sustainable calorie level, like 1500. I hear the last 15 pounds is hard to lose, if I'm already at 1200 calories, how low would I have to go? Anyway, something to think about. The best advice here is to figure out your accurate TDEE and aim for 20% or so below that, for slow sustainable weight loss.

paperpudding

Angel lamb, you don't have to lower your calories less than 1200 when you have less weight to lose - you can stay at 1200 and just lose the last pounds more slowly than the earlier pounds.

OP I do not think you are lying at all.
And I don't get the objection to you scanning bar codes either - that is exactly what the scanner thingie is meant to do.


I just haven't commented as I am not a clean ester and don't have any suggestions for you.

( I would fix the problem with a bar of chocolate myself but I realise that isn't what you want to do)

debrag12

I have been more tired lately. I don't really know if I'm tired because I'm not eating enough or I'm not eating enough because I'm tired or if there's no correlation.

Probably tired because you haven't eaten enough. I wouldn't be able to function on such low calories, I'd have the shakes all the time.