Eating too few calories???

Valdeceit

I often have the same problem. Foremost, I've never had a particularly large appetite (Just a taste for junk food!), and since I've begun attempting to lose further weight I eat predominantly vegetables and other low-calorie but high-nutrition foods. Some days I've hardly been able to break 800, though I'm not spending my days hungry or depriving myself.
It can be frustrating, to say the least.

If I really need to bump up the calorie mark, I turn to nuts- especially Brazil nuts. A handful has both a fair amount of calories, and they're certianly not empty ones.

divediva2

Just please keep in mind that calories is not everything you have to look for, you can easily go over your recommended sugar intake if not careful so just keep that in mind (I sincerely find it impossible to not break my sugar intake, 39 grams is too low!)

Diabetes not a joke these days

Please be aware that you do not get diabetes from eating sugar. Sugar is part of a healthy diet when it comes from natural sources such as fruit. It is not healthy when it is processed such as High Fructose Corn Syrup. You are correct when you say Diabetes is not a joke. Diabetes, type 2 is caused by obesity in many instances and poor lifestyle choices. So choose a diet that hits all the food groups, healthy carbs, lean proteins, healthy fats, lots of leafy greens, whole grains. Choose unprocessed foods over processed ones. Get some exercise every day. Alcohol in moderation. Quit smoking if you smoke. Keep your Blood Pressure down by lowering your salt intake, don't add it to your foods if you can.

Do all of these things and you can lead a happier healthier life. These are the things you can change. You cannot change your genetics so if you have a strong family history of diabetes, heart disease, stroke then you would be even more wise to follow these suggestions.

Sorry if I sound preachy but I am a nurse and every day I see patients who are on hemodialysis, many of whom have diabetes, heart disease. I would like to see less of them.

vwrynn

I found fresh strawberries work great and they are very low calorie. They're in season now too.

Umeboshi

Eat calorie-dense foods. Nuts, avocado, add healthy oils like olive or canola when you're cooking. Switch to full-fat salad dressings, cheese, etc. Treat yourself to a cookie or some soda if you feel like it or you can't seem to get your calories another way.

hellosara08

Hey here is a website I use to eat breakfast,lunch & dinner good in calories =] www.skinnytaste.com

^THIS! So awesome.

oats4breakfast

Got a sample day of what you eat ? Perhaps you're eating too many low cal high fibrous things that will fill you up, but make it hard to eat lots of cals. E,g, For me, I eat a bunch of broccoli and cauliflower because I have the opposite problem - it helps cut my cals down and stomach fuller.
Add a tablespoon of good olive oil to your salad. Bam - 120 cals and good taste with healthy fat. (the "olave" infused ones are tasty).
You could make an "anti-pasta" type snack. Some avocado, a few slices of salami, cheese, a couple of olives and a small piece of bread with some tasty olive oil, sun dried tomatoes and you'll easily add an extra 200 cals for sure - if you like that sort of thing. It's quite easy, 4x50 cal things is easy to find and doesn't have to be a ton of food - don't fall into that 100 cal pack crap trap.
A small snack on almonds/wlanuts/macadamia's are good too - but watch out, because they can add up fast. I find getting the non-roasted and non-salted helps keep it to a dull roar.
For you, eating about 10-20 more nuts a day would probably add 200 cals. You don't have to eat them all in one session either. Just 3-5 per meal. It will increase your fat intake, but chances are, you're low on fat anyway because your cals are down.
I'd suggest adding fat rather than sugars too. So watch your choices.
Even a spoon of good natural PB will add 200 cals. I often have that and a banana for breakfast. (Smuckers organic creamy is relatively cheap, 210cals, 1g sugar)

Do you drink coffee ? I'm not sure if you've cut creamer nonsense or only use a drip, but I've started to use unsweetened almond milk in my coffee. I tee it up too - not a dab but a lot. I use it with abandon just like I'd want to use creamer if I could (and it was real food). A cup is only 40 cals, but after a 2 cups of coffee I've easily added up to 60 cals right there and I like it just fine after a short burn in period (getting used to no sugar/creamer). I think I like it better now actually. Even drink it cold pre-workout (coffee-almond milk mix).
Heavy cream is also insane to add to coffee and packs some cals.

Foods that can add cals:
Nuts (just a few each meal will add)
Nut butters (no sugar, but lots of easy cals)
Avocado (if you like them, loads of cals and goodness)
Olive or avocado oil (latter is expensive)
Vinaigrette (give it heaps).
Cheese (real, not processed individually wrapped squares)
Eggs (not major, but helps - especially hard-boiled. Handy for salads)
Almond Milk (not as filling as milk, I find easier to drink).
Milk.
Heavy whipping cream (coffee)
A protein powder (post workout, or meal supplement. Not meal replacement).
A piece of fruit (don't go over board because it's still sugar)

It's fairly easy if you really look into it. Just add a few extra cals each meal - like a dash of o-oil, or nut, or avocado, or something and it will add up. You don't have to add a new meal. Also, substituting that "easy low fat low cal" snack or that breakfast from a box with something real that takes 5 minutes to make, but 20 minutes of foresight/planning will be beneficial in many ways.

hotrodzarate

Almonds are my favorite snack. Try smoothies in the morning. Yogurt, banana, your favorite berry and almond butter. Yummy. Add a little protein powder too.

Deltafliers

bump for later

Jess81620

I read that you should eat about 7 calories for every pound on your body.

So, for me I weigh about 195 * 7 = 1365

I set that as my calorie goal, and eat back most of my exercise calories. It seems to be working for me so far! I don't know if it will work for everyone though (especially if you are really skinny) but it's a nice number to start with.

Jess81620

Umm for me that would be 875 calories a day that's not correct

gauchogirl

Or... DO listen to what MFP says - eat your 1230 PLUS the calories you burn exercising. This will give you a much more realistic calorie intake.

Don't get stuck in the idea that you have to starve to lose weight.
Your body needs energy - and energy = calories.
If you don't give it enough nutrition, you won't have enough bounce to enjoy life.

This is correct. MFP expects that you eat back your calories. Mine also had me set at 1200. After eating back my calories, I eat about 1700-2000 (or more, depending). I did the 1200-1300 total (no eating back calories) and guess what happened? I stopped losing weight, even though I still have about 65 to lose. Started eating them all back (even a bit more if it went over and was close) and now I'm back on track.

islandnutshel

Nuts and seeds are great snack items that level the blood sugar levels out and are good for the body. Especialy if you learn to love them raw. Almonds and sunflower seeds are my favorite.
I also snack on avocado and whole grain crackers.
I like a little of the salt too so I got 100 calorie packs from costco that have baked chips, cheezies, and flavored popcorn.
i enjoy adding to my daily calories with exercise. That way I can sprinkle grated cheese on my veggies.
Enjoy your earnings.

Elf_Princess1210

Cheerios and they come in all kinds of flavors now. You get about 100 to 110 cal per 3/4 cup.

I like the peanut butter and caramel ones myself.

Where can I find this awesomeness you speak of?

Scubanana7

Atkins makes wonderful protein bars. also Pure Protein does too! They are my CANDY. I'm diabetic so I have to be careful and these bars do the trick. The Atkins Coconut Chocolate Bar is EXACTLY LIKE A MOUNDS BAR. Their peanut caramel nougat has tons of protein and 9 grams of fiber.

Can't go wrong with these grab and go snacks.

EnchantedEvening

Whenever I'm under, I have a few pieces of cheese (mmm... sharp cheddar) or a couple spoonfuls of peanut butter. Sometimes I treat myself to two spoonfuls of Ben & Jerry's (approx. 70 calories, depending on the flavor). That's the only snacky-sugary thing I eat, so I don't feel bad.

If I'm under by 200-300, which often happens on days I exercise, I eat a banana with peanut butter and drink a glass of milk. It's a yummy bedtime snack.

meshashesha2012

if it's a mental thing of wanting feel like you're undrr your calorie goal, then why not increase your goal to 1500 and that way you can eat the 1200 and still be under your goal.

i think lots of times peopl hold themselves back from eating because they know they have that low celiing to try to avoid

Megdmcda

it only tells u your eating to few if u eat under 1200 calories. i figured out that's the only time it will tell u.

BeetleChe13

I read that you should eat about 7 calories for every pound on your body.

So, for me I weigh about 195 * 7 = 1365

I set that as my calorie goal, and eat back most of my exercise calories. It seems to be working for me so far! I don't know if it will work for everyone though (especially if you are really skinny) but it's a nice number to start with.

That's probably not a good one-size-fits-all math equation. I'd only be eating 882 calories. And I'm not "really skinny." I'm just short, and in the healthy weight range for my height.

Yep, me too. I'd only get 805 calories. :laugh: I like my 1700 calories.

HYBRIDXXX

I REALLY HAVE NO IDEA WHERE U HEARD OR READ 7 CALS PER LB OF BODY WEIGHT. IM A NUTRITIONIST & THERE IS NO SCIENTIFIC FACT OF DAT. I WEIGH 133 & IF I ATE7 LBS PER MY BODY WEIGHT I WUD ONLY B EATING 931 CALS.
FIRST OF ALL ANY ONE PERSON SHUD NEVER B BELOW 1200 CALS A DAY REGARDLESS
MY BMR IS 1390. DATZ WAT I SHUD B EATING EVEN IF I LAYED AROUND ALL DAY & DID NOTHING.
PLUS @ UR WEIGHT U SHUD B EATING WAY MORE THAN 1365 CALS.
LIKE U SAID IT MAY B WORKIN FOR U BT DAT EQUATION IS TOTALLY FALSE
GOOD LUCK 2 U THO!!!

sharkura

Your target intake should be dynamic ... starting with MFP's recommendation, minus calories burned during exercise, plus food intake as logged.

If you log your exercise with MFP, it will make the calculations for you. Better yet, get a web-enabled pedometer like fitbit, which can be linked to MFP so that both mfp.com and fitbit.com automatically adjust your target caloric intake based on exercise detected by the fitbit (optimized for walking and running, but can be used to log other exercises).

As for snacks, small protein rich snacks (trail mix type stuff) taken every two hours will prevent tiredness.

Best luck.

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mmmyotwnz

This is what someone told me. I have no idea how much you need to loose, but it takes about 1900 calories for your body to work. That means to keep your heart pumping, your brain firing, plus keep the blood running to all of your organs...only.

You should find your BMR and know what it takes to keep it going. There is the calculator here or you can also use this formula:
Women: BMR = 655 + ( 4.35 x Weight in pounds ) + ( 4.7 x Height in inches ) - ( 4.7 x Age in years ).

Now I was struggling to eat enough, I still am and my weight is now bouncing all around. I lost 15 pounds in a few weeks and then everything stopped cold. And even though I was exercising and eating very well and very under my caloric needs for the day, I was gaining weight. I am stunned by this still. I found out that even though I was eating 1,300 and when I subtracted what I exercised, I was netting 900 calories. Even if I have 100 to loose, I was eating whole fruits and veggies, healthy low carb smoothies with soy milk and wasn't really hungry at all, every morning I get up I was up another pound. I am up by 5 now and feeling like a huge, really bad failure.

A person here sent me to this site, she said add all of the numbers in and then on the step 6 click on the reduce by 15% option.... (http://scoobysworkshop.com/calorie-calculator/)
I did it and instead of my max at 1930 I am supposed to be consuming 2200-2300 calories. The total opposite of what I think I am 'supposed' to be doing. I am way under this amount now, and I didn't think it would be so hard. I have some freedom to play with calories now instead of being so paranoid of eating the wrong thing. But the reality is I have put myself back into starvation mode with out me even realizing...gah. I have to eat more calories even if I feel like not eating or sick to my stomach about eating some more, it is something I have to overcome.

Grab some sunflower butter, or almond butter at a local health food store.(Trader Joes or Whole Foods) and add it to whole grain crackers or an apple. Or and apple with a couple of slices of a good cheese. Try Odwalla or Naked drinks for added nutrients and to add some calories. Pasta will do it every single time... a good healthy sauce with some parmesan and you are so there.

Good Luck.