A Problem I Never Thought I'd Have

Moxie42

Soooo, at the advice of MANY MFP-ers I upped my cals from 1,200 to 1,400...I also started working out daily. The problem is, by eating super-healthy, I can't seem to hit my cal goal- I have trouble even getting to 1,200 when I work out. I eat enough to stay full so it's not like I feel like I NEED anything. I've been trying to do little things, like cooking with olive oil and adding low-fat cheese to foods, to get a few extra cals here and there. But more and more I'm finding myself tempted to go get personal-sized pizzas or deli sandwiches or pasta- because I have more than enough calories to do so. However, I'm worried I will start using that as an excuse to KEEP eating those things. I know once in a while is fine...but I have this problem more days than not.

For example, today I had 8oz of yogurt for breakfast, along with 1/2 cup blueberries. I had an apple and carrots as snacks. I had a huge salad for lunch (with olives, and an olive oil vinaigrette dressing). The dinner I am planning to have (turkey meatballs with low-fat cheese and tomato sauce, along with roasted veggies and a glass of red wine) will be about 300 cals. I will still have over 400 cals left for the day and that's without exercising.

There's no way I can eat that many cals' worth of lean meat, veggies, and fruit- I'd be uncomfortably stuffed...and I really wanted to work out today. So what do I do? Accept the cal deficit? Go ahead and eat something "bad?" Or is there another option?

ishtar13

Well, in the future with your apple and/or carrots, you could add peanut butter or hummus. That would add cals and protein. Apples or carrots with peanut butter is yummy and so is carrots with hummus.

Hmmm. Your meals sound good.

I know I can't eat a salad without some protein in it without getting hungry rather soon afterwards, even if the salad fills me up, so I'd add some chicken, tuna or beans to the salad.

Dinner sounds pretty balanced.

albayin

I honestly want to know how all these foods together still won't reach 1200 calories...I have so much trouble to stay around it without feeling hungry...:( 1 tbsp olive oil along is 125 calories.

spngebobmyhero

I would up the calorie content of some of your snacks. Change over to full fat cheese, eating a real food is better than a low fat option. Low fat cheese is usually more processed.

Is that breakfast keeping you full? It sounds like a lot of sugar! Why not try an omelet with veggies and cheese? You can have that for about 350 calories and it is really filling.

Perhaps add some more protein to your salad, like chicken or hard boiled eggs? Try to get close to your calorie goal as it will make your new way of eating more sustainable.

CynGoddess

I have been having same problem and started eating smaller amounts more often and it seemed to help.

albayin

and working out? wow...where does this energy come from? Now I am curious...when I am eating 1200 calories, I barely live...

theartichoke

If you add a slice of whole grain bread with a tablespoon of freshly ground nut peanut or almond butter with your breakfast you'd have half of those cals taken care of. A small handful of nuts with your snack, a string cheese, a glass of milk with protein powder and a banana in it...it wouldn't take much to add those cals in as long as you spread them out through the day. Breakfast is a great place to get a big chunk of those cals knocked out. A protein bar instead of carrots....you might be surprised how easy it is!

wickedcricket

work out, have a nice scoop of ice cream and chill out

celticmuse

I agree with the previous suggestion to add protein to your salad. I would also suggest adding some almonds, or a couple of tablespoons of a low sugar granola to your breakfast. It adds some crunch and would make your breakfast more substantial.

Lleldiranne

Nuts, avocado, mango, etc. From your list, it looks like you are in need of some more healthy fats and possibly protein. Fat is not the enemy! (Too much, of course, is). I agree with the poster who said go with regular cheese, too.

I often indulge in a bit of ice cream at the end of the day if I find I have calories to fill. It's a nice way to round out my day, and to be honest, knowing it's there can keep me from eating other junk during the day (like chips or cookies that don't really taste all that good, or even just the bread sitting on the counter).

Sugoiharris

add carbs, I love oats, potatoes, brown rice, wild rice, etc. Whole grain, unprocessed grains and starches are good for you and higher in calories.

graelwyn

Strange, I find it pretty simple actually, to get to even 1800-2200 calories a day without eating rubbish, and I do not know why you are following this low fat thing, as quite honestly, healthy fats are good, and you need some fat to be healthy. Just eating an avocado adds 180+ calories. Bowl of greek yoghurt with some seeds and peanut butter thrown in adds another 250-300. It might be trying to stick to low fat that is causing the issue, it is not necessary if you are eating clean, it really isn't.

aproc

I really don't understand how it can be hard getting calories eating 'clean.' I eat a clean diet for the most part and I have trouble not going over the 2200 mark. There are plenty of healthy ways of getting more calories in. Apple and carrots as a snack? Why not add some peanut butter with the apple. Or make it a mini meal instead of a snack. You could add rice, almonds, nut butters, avocados, sweet potatoes, etc to your diet. Just bump up the size of your meals or add in extra meals.

samntha14

Not a problem I can really rap my head around. I average 400 per meal including snacks with a daily total usually over 2,000. I start the day with a relatively healthy cereal or an egg sandwich. I've been trying to add fruits and veggies as snacks and even those can add 100-200 cals a day. I often eat tuna on a pita for lunch or a frozen entree (have to be careful picking ones with a good carb/protein ratio and NO PRESERVATIVES). Greek yogurt, a protein bar, a shake after workouts. Healthy dinner, balance of protein veggies and starch (yours sounds delicious) I usually get in something a little naughty too so long as it fits in calories and at least close to macros, and I'm not afraid of eating out or fast food because again it fits in cals and macros. Check out your friend's food diaries and see what they are eating. I try to avoid anything fat free or reduced fat because our bodies need good fat and when they take the fat out they put crap and additives in. I'm learning how to eat all natural but it's a process. I'm becoming a devote of "eat this, not that"

Cocochickdeleted

I find that there are days when I have a tough time eating all my calories, but there are other days when I don't. So maybe it will average out over time. Just make sure that you are hitting your macros most days.

laurenk08

I had the same problem!
I eat 1200 calories and lost 22lbs from doing that and working out 5-6 days, but now I am at a plateau and I tried upping my calories to 1400 to break it as well, and I honestly had a very hard time eating that much and I felt way too full all the time. upping my calories has not helped to break the plateau, it made me gain weight....
Now I moved my calories back down to 1200 and started changing up my workouts more. hopefully that works!
My advice would be to keep eating healthy, clean foods and only when your hungry. You just get a little more wiggle room then!

summer8it

Do you avoid carbs and grains every day? If you do, is it just to lose weight, or because you've made a lifetime commitment to living without grains?

Since you mention eating pizza, pasta and sandwiches, I'm guessing that you haven't sworn off these foods forever. So why not start adding them into your diet, eating the healthy versions and the reasonable portions you would eat if you were at your ideal weight and maintaining? Have a little granola or oatmeal at breakfast. Have your meatballs with a small portion of whole-wheat pasta or quinoa. Eat like the thin person you are becoming!

itsafrappe

i would definately switch from low fat to full fat cheese, milk, sout cream. anything that you would think you are doing good by getting low fat or fat free, just doesnt taste as good and leaves you craving fattier foods. also i find that i get full faster on the fregular fat stuff

albayin

I actually wonder if everything is counted correctly...Didn't mean to sound harsh or bashing OP...just curious as I really have hard time to feel full with this small amount of food. I am not a big person.

Moxie42

Good idea about the peanut butter and hummus! When it comes to snacks, I tend to just throw stuff in a bag and I forget that things like apples can be sliced and have other things (like peanut butter) put on them, lol! Normally I would put chicken or tuna in my salad but I ran out (time to go grocery shopping) but that still only would have gotten me another 100. I guess adding bits throughout the day would be the way to go though (chicken here, peanut butter there). (BTW- I haven't made these meatballs before but if you like ground turkey I posted a recipe yesterday under "Recipes" for an "Asian Turkey Meatloaf"- it's sooooooo good and would highly recommend it. If you want I can send it to you- just send me a message on my page


Albayin- I used to have a have a hard time staying under 1,200 and I still have a really hard time on weekends. Even now, it's not too hard for me to hit 1,200 on days I don't work out but now I'm working out daily AND trying to hit 1,400. I think I got used to how to eat and stay under 1,200 gross (took me a few months to figure it out)...and now I'm trying to eat closer to 1,700 gross (since I usually burn at least 300 cals during a workout) so I'm like- where should I get that extra 500 from?! Btw- the yogurt I have is non-fat (110 cals) and there's not much to the fruit and veggies. The salad had 1 tbs of oil (120 cals) and the olives added up to another 100. The meatballs (based on about 6 ounces of extra-lean ground turkey) are around 300, plus 80 cals of cheese and 15 cals of sauce.

388gigi

The dinner I am planning to have (turkey meatballs with low-fat cheese and tomato sauce, along with roasted veggies and a glass of red wine) will be about 300 cals.

Maybe double check/research the nutritional value/weight etc. 300 cals for all that doesn't sound right. The glass of red wine would be at least 100 on it's own wouldn't it?

I would increase the amount of protein in each meals. ie, eat more meatballs, add more protein to salad, have boiled eggs and nuts as snacks. Nuts are really good for upping your calories in a healthy way :-)

Moxie42

WOW thanks for all the tips!!! I really appreciate all the feedback.

To be honest, I never even noticed how few carbs and good-fat I've been eating (or not eating, as the case seems to be), and I'm glad that was pointed out! Honestly, when I started this in January I was super-busy and my schedule hasn't slowed down. I work 50-60 hours a week, am taking care of a lot of stuff at home because my fiance is working or in school 16 hours a day, and I'm trying to plan a wedding. I know there are a LOT of people busier than that and with kids (I don't have kids except the furry kind!) but I'm still trying to find a balance between work, home obligations, and life.

Because of that, I feel like I function on auto-pilot a lot and I go with things that are quick and easy- yogurt I can just spoon into a tupperware and throw berries on...fruits and veggies I can just throw in a bag as they are...and recently I stopped eating things like Lean Cuisines because I realized I was having way too much sodium. Dinners are the only thing I spend much time on, and sometimes even then I do nothing other than throw herbs on some chicken or fish and bake it, and then sautee some veggies in olive oil.

I'll try adding peanut butter to snacks and getting more good fats and carbs in- sweet potatoes, toast, nuts etc. and I'll start getting some full-fat items instead of light. I think I always thought that light/low-fat was "healthier" so to buy those things when I'm trying to lose weight--I thought- oh no, I shouldn't do that! I suppose it's better than eating pizza though, right?

388gigi

I always try to overestimate rather than underestimate. When you up your calories its easier to be more honest with yourself on quantities etc. (for me anyway!)

ishtar13

If you change from regular yogurt to Greek yogurt, you can up the protein in that breakfast.

JoniBologna

Get some almonds and almond butter. Also, I try and have a snack between every meal and even after dinner! There's nothing wrong with sneaking a little dark chocolate in there either. No need to eliminate foods or eat low fat. This should be a way of life not a diet. Eat how you would want to for the rest of your life! Good luck!

Moxie42

The dinner I am planning to have (turkey meatballs with low-fat cheese and tomato sauce, along with roasted veggies and a glass of red wine) will be about 300 cals.

Maybe double check/research the nutritional value/weight etc. 300 cals for all that doesn't sound right. The glass of red wine would be at least 100 on it's own wouldn't it?

I would increase the amount of protein in each meals. ie, eat more meatballs, add more protein to salad, have boiled eggs and nuts as snacks. Nuts are really good for upping your calories in a healthy way :-)

You're right- sorry, I was thinking 300 for the meatballs. The wine does add another 100-ish. I'm still a lot more under than I "should" be, considering I haven't worked out but there are some really great ideas on this thread!

MindyG150

I would up the calorie content of some of your snacks. Change over to full fat cheese, eating a real food is better than a low fat option. Low fat cheese is usually more processed.

Is that breakfast keeping you full? It sounds like a lot of sugar! Why not try an omelet with veggies and cheese? You can have that for about 350 calories and it is really filling.

Perhaps add some more protein to your salad, like chicken or hard boiled eggs? Try to get close to your calorie goal as it will make your new way of eating more sustainable.

You are a very smart lady. I don't eat any reduced fat items, I simply eat less.
Eggs are so good for us even I should eat more of them.

Pohudet

... The dinner I am planning to have (turkey meatballs with low-fat cheese and tomato sauce, along with roasted veggies and a glass of red wine) will be about 300 cals.

Turkey meatballs alone, 6 oz, will be 300 cal. A glass of red wine is 150- 180 cal. Plus low fat cheese, depending on the amount, could be 50- 70 cal. Plus any oil on your grilled veggies could come up to 50-100 cal. (half a tablespoon to one tablespoon).
So, maybe you do not actually have the problem that you thought you'd never have!
But if you still think you have it my advice would be have another glass of red wine:drinker: This takes away many problems...:flowerforyou:

StarvingDiva

Try putting some meat on that salad, or have some nuts.

ishtar13

And. . . What's wrong with making a pizza now and then?

If you make it yourself, you control the ingredients.

I make a small pizza now and then, and will eat it on a lift day. I even use a commercially produced pizza shell (Mama Mia, one 6 inch shell is 340 cals (2 servings at 170 each), pepperoni is only 10 cals or so a slice, turkey pepperoni is half that, 1/4 cup mozzarella is 80 cals, and a couple tablespoons of a little homemade sauce with no sugar is negligible. Pair it with a salad, and you may only eat 1/2 the pizza and can have the rest with another salad for lunch.

Moxie42

I actually wonder if everything is counted correctly...Didn't mean to sound harsh or bashing OP...just curious as I really have hard time to feel full with this small amount of food. I am not a big person.

No worries, I don't take things like this personally- I don't entirely understand it either! It could have to do with how busy I am, especially at work. I don't take breaks so I eat at my desk. Sometimes I won't even realize what time it is. I'll look at the time, see it's 2:00 and think- omg I haven't had lunch yet! So it's entirely possible that, if I weren't constantly in go-go mode, that I WOULD feel hungry and easily eat more.

I do see where I'm going wrong though- not eating enough carbs or good-fat (I usually eat a lot more protein than I did today so protein is normally not an issue). I need to lighten up and realize that the whole "rule" of eating light/non-fat stuff to lose weight really isn't a rule. I'm trying to be healthy and make a lifestyle change (NOT a diet) but based on what I've "known" growing up, my mind associates losing weight with stereotypical "diet" behaviors like avoiding full-fat items.

Thanks so much to everyone for the tips!