Eating enough calories on low carb diet

caitaurelius

Hi All

My first post! Be kind!

I'm following a low carb diet (started out using Charles Clark, but have bought in recipes from all over the place), It's working well so far. After 7 months of eating a balanced diet and exercising 5 times a week and only losing 7lb, I've lost 11lb in the past month on LC. But I want to make sure I'm giving this new way of eating a proper chance of success - I'm looking forward to increasing my carbs eventually but I know I'll never go back to what I was eating before.

Some days I only get 700 calories - I don't usually feel hungry and I'm eating good, nutritious food (apart from the occasional bacon and egg breakfast!) but I'm not sure if my calories should be this low? I don't often go above 1200 calories, which is MFP's guide for me, and I'm eating roughly 40g of carbs a day, sometimes less, very occasionally more.

I'm happy with the weight loss so far, though of course I'd love it to come off quicker. I don't feel like I need to change anything - but is eating so few calories going to be OK in the long run?

Thanks so much!

sarahrbraun

I have a similar issue...

I keep some higher calorie/lower carb snacks on hand to boost my calories on the days that I just cannot get it up where it needs to be--I have 1-2 atkins MEAL bars as a snack most days because I like the flavors and the net carbs are silly low. I have also been known to eat a FiberOne brownie with PB on top as an evening treat because it is like 400cal...or a chunk of summer sausage dipped in an ounce of melted brie.

No matter how much activity I do per day, I do try to NET 1000-1200 a day. Yesterday I didnt make it....I only managed to net about 650 ( but I ate over 1300)

electrokfairy

Hi, I was wondering if you could give me some examples / advice of what types of meals you have to keep your calories so low. Im going on holiday the first week in September and I want to try and loose about 14lbs. I excercise about four times a week but I struggle to keep my calories below 1200. I have reduced my carbs by cutting out bread. pasta, rice, potatoes but would really like some ideas of what else I can eat to keep me feeling full.

Thanks

sarahrbraun

I have a fairly simple meal schedule so it is easier for me...pretty much every morning I eat 2 eggs, 4 slices of soy bacon, and a low carb/high fiber tortilla.

lunch is a huge salad ( I have a bowl that holds 7 cups) and I fill it with romaine, cucumbers, cheese, shaved turkey, etc

dinner depends on what I make for the family--I try to eat smaller portions of whatever I have made for them. Last night was a hamburger with cheese and relish but no bun, and green beans. I had the carbs left, so I had a lime popsicle for dessert ( it has been wicked hot here).

Many times I go by net calories instead of hunger....if I see that my net calories are crazy low or I actually get hungry, I have an Atkins meal bar ( 180-240 calories)

ETA: I have a similar story to OP. I busted my butt in the gym 3-4x a week for 90 minutes, followed the MFP suggestions and lost 7 pounds in 3 months. I cut my carbs down to under 100g net, lost 4.8lbs the first week, and have been losing 1.3lbs average per week since (14.2 lbs in the 8.5 weeks since I changed my eating habits)

yarwell

I'm happy with the weight loss so far, though of course I'd love it to come off quicker. I don't feel like I need to change anything - but is eating so few calories going to be OK in the long run?

At some point you'll get to your target and need to eat a bit more to match your expenditure ie set up a new equilibrium.

If you plan to stay low carb then making sure there's enough fat in the diet is helpful - even 10 almonds add a lot of calories. Bacon and egg for breakfast is also a sound idea, ditto cheese omelette.

caitaurelius

Thanks guys - that's helpful. I don't usually eat a lot of nuts but I'll certainly start! I should look into the Atkins bars too..does anyone know if I can get these at a supermarket in the UK?

Kerry - I think I have a similar meal plan to Sarah, breakfast is usually a shake (made with soy isolate) - recently more along the lines of bacon and egg! Lunch is almost always a salad, with chicken or cheese. Dinner is usually meat (steak, chicken, pork) with vegetables - I LOVE roasted veg! I recently made a mock-pasta bake with courgette, which was lovely! I think low carb is the key - I rarely feel hungry and like Sarah I just want to make sure I am giving my body enough.

I will occasionally have an apple as they're my weakness, and I give myself treat days every now and again, though I try to be strict!

Cheese omelette is an excellent idea - I don't know why I haven't had more of those!

One more question for you lovely people - I've cut back on my exercise quite a bit, as the first couple of LC weeks were pretty tough energy-wise, would it be wise to up that a bit more to make sure I'm keeping up my fitness? Would it be OK to NOT eat those calories back?

RaeannePemberton

There is nothing wrong with an occasional low day but eating this low for long periods will substantially put you at high risk for regaining weight rapidly once you return to whatever you consider "normal." This sort of causes a rebound effect, and it can be worse for low carbing. If you intend to low carb for life, then that would be ideal.... Also, a carb refeed once ever week or two can be a good thing. If you aren't working out, then going so low may not have such an adverse effect, but I think it's always good to consume at least 1200 cals.

Take it from me, I learned the hard way what happens when the body doesn't get all its nutrition...... I got very sick.

RaeannePemberton

beware the atkins bars, unless you like to poop your pants. lol. or vomit... ;-{

twinmom01

Thanks guys - that's helpful. I don't usually eat a lot of nuts but I'll certainly start! I should look into the Atkins bars too..does anyone know if I can get these at a supermarket in the UK?

Kerry - I think I have a similar meal plan to Sarah, breakfast is usually a shake (made with soy isolate) - recently more along the lines of bacon and egg! Lunch is almost always a salad, with chicken or cheese. Dinner is usually meat (steak, chicken, pork) with vegetables - I LOVE roasted veg! I recently made a mock-pasta bake with courgette, which was lovely! I think low carb is the key - I rarely feel hungry and like Sarah I just want to make sure I am giving my body enough.

I will occasionally have an apple as they're my weakness, and I give myself treat days every now and again, though I try to be strict!

Cheese omelette is an excellent idea - I don't know why I haven't had more of those!

One more question for you lovely people - I've cut back on my exercise quite a bit, as the first couple of LC weeks were pretty tough energy-wise, would it be wise to up that a bit more to make sure I'm keeping up my fitness? Would it be OK to NOT eat those calories back?

There are lots of ways to up your calories your body needs.

you can replace with good quality fats and protiens - things like

Guacamole - use baby carrots, red pepper strips or cucumbers to dip

Nuts - Almonds, pecans, macadamia, walnuts

Nut Butters - I personally like Almond and will pair it with a small apple

Pork Rinds - yes pork rinds - I like the big fluffy ones and I can only eat a few at a time - but it gives me the crunch satisfaction

Salad dressing - make your own using good quality EVOO, balsamic vingar and dijon mustard and pour on a big salad of greens

Chicken - I will buy a rotissire chicken to eat off for a few days - I had one last night and used leftovers mixed with spicy guac and a small bit of mayo for spick chicken salad for lunch today

Jerky - watch store brands as some are filled with sodium - easy enough to make your own in a low temp oven

caraiselite

i'm a huge fan of not eating if you're not hungry. listen to your body.
and there's nothing wrong with eggs and bacon (as long as its good quality!)

caraiselite

also, there really isn't much of a reason to eat the atkins bars/shakes. they can make you stall, and as someone else said, poop yourself.

yarwell

Boots and Tesco have some Atkins products, there are web sites with better prices who also import the US versions, some of which are better. avidlite.co.uk and powerbody.co.uk et al

RayRay1500

I have the same problem with not eating my calories. It does not matter to me because I am not going to eat when I am not hungry. That is what got me here in the first place!! I am satisfied because I am eating low carb. When I was doing low fat, I was eating all of my calories and still felt hungry and dizzy. This shows me that the low carb lifestyle is good for me.

Tankplanker

Good quality protein shakes are the only way I can hit my macros, if you stay away from the ones packed with sugary carbs. One I normally drink is ~46g of protein, 200 calories and nearly 0g of carbs. Doesn't taste the best but does the job.

electrokfairy

I love eggs so definitely going to try have them more often for breakfast etc. Thanks for the tips, I will give them a go.

celebrity328

I do LC also (try for 20-30g a day) Most mornings I have 3 eggs/bacon or sausage. Usually try to get some cheese in there also since its higher in calories etc

I usually am not hungry until 5/6pm at night and dinner consists of salad/veggies/some sort of meat. Only real problem I seem to be having on this diet is not wanting/needing to eat and I know im not hitting 1200 like I should be Someone suggested to me that I cook with more fats, eat more nuts and see how that goes When I remember I usually hit my calories for the day.

babycook

Check out my diary. I ensure I have a healthy fat with every meal. If not I take a fish oil capsule. And I eat lots of protein. Somedays I'm just not hungry to eat 1200 calories and have to force myself. I ate like crap for years. Living off of coffee. I swear it affected my metabolism and I want the weight to stay off so I refuse to starve myself.