Need Help meeting calorie needs

Rworthy

Worked my *kitten* off today! I'm at -252 calories as my net - AFTER lunch, a double protein shake and a boiled egg as a snack I haven't even eaten yet! How can I eat an extra 252 calories, to be at a NET of 0 before dinner??? How much should I eat before I go to bed tonight? Dinner, another snack? Another 2 snacks? Please help.

melzteach

If at all possible could you make your food diary public. Then we might be able to offer better suggestions.

The best advice I can give is to eat something with a balance of protein, good carbs and good fat.
- apple and natural peanut butter
- cottage cheese, unsweetened applesauce, almonds
- greek yogurt, nuts, agave nectar, a small orange
- cottage cheese, pumpkin puree, agave nectar, flax seeds (it sounds weird but it's like eating pumpkin pie!)
- a couple sticks of string cheese and some red grapes

As long as you don't make days like this a habit you'll be fine. :-)

Newfiedan

nuts, almonds, peanuts, pumpkin seeds.

Rworthy

I set my diary to public. I appreciate your suggestions.

Rworthy

If at all possible could you make your food diary public. Then we might be able to offer better suggestions.

The best advice I can give is to eat something with a balance of protein, good carbs and good fat. As long as you don't make days like this a habit you'll be fine. :-)

I should've eaten breakfast before training with my trainer! I f'd up. Even so, I think I'd still be under right now.

Pandorian

Calorie dense but healthy options include nuts, nut buttes, avocado and the like, they'll boost your calorie intake while giving you health fats etc.

Rworthy

Calorie dense but healthy options include nuts, nut buttes, avocado and the like, they'll boost your calorie intake while giving you health fats etc.

Does anyone know the actual Nutritional Value of nut butters? I looked online everywhere - couldn't find it. I have unroasted, unsalted cashew butter from Whole Foods.

Pandorian

There's only about 40 entries in the database here when you try to add food for "cashew butter" some mention unsalted so could be worth a look
The Whole Foods one they have listed... is 365 Whole Foods the same thing? is 94 calories per Tbsp

kao708

Honestly, if you aren't hungry and this is an infrequent situation (going way under) I don't think you need to freak out about it. Doesn't make sense to force yourself to eat something if you aren't hungry. Periodic low days won't hurt you.

FlyEaglesGuy

Hey I looked at your diary and at first glance I realize that all you have for breakfast is Coffee? No No No!!!!

Breakfast should be a protein filled meal with some fiber. As funny as it sounds, it appears we do have to eat just the right amount to continue to lose weight lol.

Rworthy

There's only about 40 entries in the database here when you try to add food for "cashew butter" some mention unsalted so could be worth a look

I know I just dont know which is right bc theres nothing to compare it to

Rworthy

Hey I looked at your diary and at first glance I realize that all you have for breakfast is Coffee? No No No!!!!

Breakfast should be a protein filled meal with some fiber. As funny as it sounds, it appears we do have to eat just the right amount to continue to lose weight lol.

I know you're right. I had a slow start this morning. By the time I ate, it was almost time for my training appointment, so I just ate lunch instead.

Rworthy

Honestly, if you aren't hungry and this is an infrequent situation (going way under) I don't think you need to freak out about it. Doesn't make sense to force yourself to eat something if you aren't hungry. Periodic low days won't hurt you.

It happens pretty much every time I train. I don't want to lose muscle, so it's pretty important my net is at least 700-800 at the end of the night.

barefootbeautiful

I wouldn't necessarily say shove in the food. Generally, you should eat every 2, 2 1/2 hours to keep your metabolism going. So if you're up late, yeah, add on a snack. And the suggestions here are good: nuts (almonds especially), some avocado, even some pepper slices and salsa.... but don't eat just to eat. And regardless - nice job on the work!

funkyspunky871

Peanut butter, if you like it. I'd kill to be in your position! 'Cuz if I were, I'd go straight to the pantry and eat a tub of reduced fat peanut butter with a couple of bananas! Hahaha.... Lucky....

Or avocado. I could sit down and eat an entire avocado any day. Lol.

You could always have a serving of pasta and some marinara sauce. That'd be 230-250 calories right there. Two cups of cereal is around 260... Granola has an insane amount of calories (about 200 for 1/2 cup, I think).


If you're not really hungry, you could definitely try nuts/peanut butter (such small servings!!), but keep in mind that there's always juices and milk. Even skim milk has 90 calories for a cup.

Throughout the day, you might want to start adding little things to boost your intake. Add cheese or light mayo to sandwiches perhaps. Or, start buying foods that aren't labeled low calorie. (When your shopping for tortillas for example, go for the big 200+ calorie ones.)

Rworthy

Thanks guys. I'll probably pack on the calories tonight in the form of liquid courage - I KNOW it's BAD - but it's been a WHILE, so I deserve it!!! Especially after the workout I did today!!! Sheesh!