need more calories without carbs

TeaBea

I shared my food diary.

I definately like the idea of exchanging my morning fruit for a fuller breakfast. I dont like avacado or tomatoes. I like corn and broccoli.

Broccoli is a good choice - lots of fiber (which helps keep you full longer). Most veggies are in this category. As you log meals, MFP will help you figure things out.

Corn however, is more along the same line as potatoes = starchy carbs. I have corn OR pototoes OR bread with my meal. I'm not "low carb" .... but diets in the U.S. have become waay more carb heavy than in the past. People used to have gardens and ate waay more veggies (I think).

WendyTerry420

You dont eat enough IMO.
Just looking at what you posted I probably eat that in 1 sitting.

This ^^^


You just need to eat more food. You are eating the right kinds of food, just add more to it.

HypersonicFitNess

You are not getting enough vegetables; you should be getting ~ 5 servings of vegetables a day. I hate to say this but your daily intake is sadly lacking in nutrition.

a peach is ~ 60 calories that is not enough calories for breakfast
your lunch is even worse - again; no vegetable (fries are not a vegetable)
one salad per day does not contain enough nutrients for you to survive

Try (this is based on a ~ 1200 calorie minimum day; no one unless they are an invalid should eat fewer than 1200 calories per the American Heart Association):

Breakfast: 350-375 calories
AM snack: 75-120 calories
Lunch: 350-375 calories
PM snack: 75-120 calories
Dinner: 325-350 calories

suggested day:

Breakfast (not sure what you like to eat...but its easy enough to adjust) - since you like fruit: Fruit protein shake (1/2 cup unsweetened almond milk, soy milk, coconut milk or skim milk, 1/2 cup filtered water, 1/2 cup berries (any kind; blueberry, blackberry, raspberry, strawberries, or other), 1 scoop of protein powder (should be ~120 calories), 2 tsp of raw almond butter; blend until smooth. Include slice of whole wheat toast or other whole grain (I use Ezekiel 4:9 sprouted wheat bread)

AM snack - 1/4 cup of 2% cottage cheese & 1 cup of honey dew melon (or other fruit)

Lunch - chicken stuffed tomatoes with salad (4 oz chicken breast mixed with 1 1/2 tablespoons of low fat mayonnaise, tablespoon of shredded carrot, 1/4 stalk of celery, chopped; put this on a bed of 2 cups of mixed salad greens (or lettuce of choice, just don't use iceberg; it has as much nutrition as water), 1/2 cup of cucumber slices, medium tomato and 2 tablespoons of low fat dressing; also add a slice of whole grain bread

PM snack - 2 tablespoons of hummus (any flavor - I like the roasted red pepper) and 10 baby carrots

Dinner - Bocca burger with Zucchini and fruit (bocca burger (~120 calories); on a slice of whole grain bread, add a slice of low fat swiss cheese or vegetarian cheese (~40 calories); sautee 1 cup (~ one small-medium sized zucchini) in a teaspoon of extra virgin olive oil (or you can use spray pam); 1/4 cup of soy nuts (lightly salted or unsalted) and 1 cup of strawberries or other fruit.

BTW - I create my breakfast, two snacks and lunch every night; it's easier to stay "on plan" that way. Another tip: I eat the same thing for dinner that I'm going to eat for lunch the next day...that way there's less meal prep.

Good Luck!

justal313

I didn't really see any diary products either to be honest. You shouldn't have to nibble if you eat more. Trust me a peach for breakfast is not enough for your body!

If I have a piece of fruit for breakfast it's because I'm hitting the gym FIRST THING and I don't want food sloshing around in my stomach while I'm running, lifting, ellipticaling etc.

Then when I get home I eat an actual breakfast. Since I eat 3 meals and 3 snacks I basically have my morning snack before breakfast and most importantly before I hit the gym so I have some energy.

astheygrowup

I have always watched my carbs but when I do get decide to drop low (and i haven't for many months) the first thing out of my diet is fruit. Fruit is very high in natural sugar and has carbs. Lower carb would be your berries. I agree with everyone (even with personal experience) that kick the fruit and put in your veggies. Spinach, Kale, broccoli, cauliflower. How about a chicken breast topped with tomato and onion wrapped in a lettuce leaf for lunch. That way you are getting some veggies in there and still avoiding your carbs. Also with cutting carbs I would ditch the french fries. Maybe replace them with baked sweet potato fries. Just some ideas.

astheygrowup

Corn however, is more along the same line as potatoes = starchy carbs. I have corn OR pototoes OR bread with my meal. I'm not "low carb" .... but diets in the U.S. have become waay more carb heavy than in the past. People used to have gardens and ate waay more veggies (I think).

I agree. Corn is a starchy carb and one I would avoid if I was wanting to cut my carbs. Peas are also starchy. Eventhough I don't do lower carb these days Corn, white potatoes and peas are just something that are extremely limited in my diet

Nicole_Altieri

Here's a usual day for me:

Breakfast 6am: peach
snack 9am: apple
(tictacs to nibble on)
lunch 12pm: 2 grilled chicken patties (no bun or condiments) and a small fry
snack 2pm: nectarine and some cherries
dinner 5pm: grilled chckn ceasar salad, ceasar dressing, no croutons.

then i jog at night, 2miles

You are eating a lot of sugary fruits, swap out for green veggies - cucumbers, celery, green beans, asparagus, broccoli, peas etc and add other meats other than chicken, you can have beef and pork

marieautumn

chicken, fruit (i like canned fruit for a fast, easy breakfast), almonds (you can get them in 100 calorie packs, i like the cinnamon flavored ones), avocado (high in calories but good for you)...

jacksonpt

There is a lot of good advice in this thread, but taking it all in could be a little overwhelming if you're new to all of this. So here are the cliff notes.


1) Start by getting your calories in check. For people eating too little, eat more. For people eating to many, eat less. This absolutely HAS to be your first step. If you're not eating the right amount, I don't care how clean or balanced or whatever else those cals are. Too much of anything will cause problems, too little will too. For most people, total cals should be based on your BMR and/or your TDEE (depending on your goals/issues). BMR and TDEE is discussed at length on this board, so I won't get into them here. If you don't know what these are, search.

2) Once you have your cals in check, then you can start paying attention to the fats, carbs and proteins. IMO, there is no reason to worry about other nutrients unless you have a heath/dietary concern that requires you to do so. Targets for fat, carbs and protein will depend on your goals and routines. Again, this is covered at length on these boards, but a good balance 30% fats, 40% carbs, 30% protein is a reasonable starting point for someone new to this. If you want to know more, search.

3) Once you do those 2 things, you need to wait. Then wait some more. During this time you can evaluate your progress. Give it at least a month before you make any conclusions about the success or lack there of, and being tweaking things as necessary.


.

wellbert

Skinny animals.

wisegirl_k

There is a lot of good advice in this thread, but taking it all in could be a little overwhelming if you're new to all of this. So here are the cliff notes.


1) Start by getting your calories in check. For people eating too little, eat more. For people eating to many, eat less. This absolutely HAS to be your first step. If you're not eating the right amount, I don't care how clean or balanced or whatever else those cals are. Too much of anything will cause problems, too little will too. For most people, total cals should be based on your BMR and/or your TDEE (depending on your goals/issues). BMR and TDEE is discussed at length on this board, so I won't get into them here. If you don't know what these are, search.

2) Once you have your cals in check, then you can start paying attention to the fats, carbs and proteins. IMO, there is no reason to worry about other nutrients unless you have a heath/dietary concern that requires you to do so. Targets for fat, carbs and protein will depend on your goals and routines. Again, this is covered at length on these boards, but a good balance 30% fats, 40% carbs, 30% protein is a reasonable starting point for someone new to this. If you want to know more, search.

3) Once you do those 2 things, you need to wait. Then wait some more. During this time you can evaluate your progress. Give it at least a month before you make any conclusions about the success or lack there of, and being tweaking things as necessary.


.

This is very good advise. And a note from me. Try not relying so much on fast-food, even though you are making healthier choices at these places, which I applaud you for. But, when you make your own meals you have full control over what exactly you are eating. It's very simple to grill up some chicken and prep your lunches for a few days ahead of time.

TheRealParisLove

1. Avoid prepared foods and restaurants for a while.
2. Hard boiled eggs, tuna, salmon, chicken breast, and protein powder will help you with your protein intake. MFP has the protein set way, way too low, IMO. You can safely eat up to 1 gram of protein for every pound of body weight.
3. Less fruit. Limit yourself to 2 pieces a day on most days. Try to select berries or citrus over higher carb types of fruits like bananas.
4. More veg. Lots more! You should be eating as much green stuff you can get your hands on. I try to have 1-2 servings of veg at every meal. Smoothies and soups are a great way to get in extra vegetables without adding a lot of extra calories.

tiaamato

thanks for all the tips. it def is a lot to take in because im VERY new to eating healthy. its even harder for me because i was raised on fast food and therefore dont care for homecooked meals. I even like the taste of "fake foods" better. so i'm very picky.

does changing the fruit in the morning to wheat toast with peanut butter sound better?
any change it up with wheat toast and eggs?

tiaamato

ok, so is this better for a day?

breakfast: wheat thin-round with scrammbled eggs

snack: nectarine and cherries

lunch: 2 grilled chckn patties and steamed broccoli

snack: apple and celery with small amount of peanut butter

dinner: steak, broccoli and salad


tell me what u all think of this?

jacksonpt

Much better!

You don't even have to go "small" with the PB at snack time - PB is a great!

firstsip

How about eating real food? I see quite a bit of fast food...

sweetsarahj

thanks for all the tips. it def is a lot to take in because im VERY new to eating healthy. its even harder for me because i was raised on fast food and therefore dont care for homecooked meals. I even like the taste of "fake foods" better. so i'm very picky.

does changing the fruit in the morning to wheat toast with peanut butter sound better?
any change it up with wheat toast and eggs?

I promise if you give it time, and stick to it, you'll start to like the taste of real food. But some cheese or butter on your broccoli to make it taste better - then after a awhile you'll need the "extras" less and less.

I also eat low carb, you can add me if you want food ideas.

emacb123

ok, so is this better for a day?

breakfast: wheat thin-round with scrammbled eggs

snack: nectarine and cherries

lunch: 2 grilled chckn patties and steamed broccoli

snack: apple and celery with small amount of peanut butter

dinner: steak, broccoli and salad


tell me what u all think of this?

Looks good! Just wait until you eat this menu, you will feel much fuller and satisfied - you'll be surprised!

wisegirl_k

ok, so is this better for a day?

breakfast: wheat thin-round with scrammbled eggs

snack: nectarine and cherries

lunch: 2 grilled chckn patties and steamed broccoli

snack: apple and celery with small amount of peanut butter

dinner: steak, broccoli and salad


tell me what u all think of this?

Remove the word "patties" and replace with "breast". Cook your own chicken. You can use all kinds of spices, garlic, even some hot sauce to tickle your taste buds.
Look for natural peanut butter, regular Jiffy type brands are loaded with sugar. I'll snack on an apple and peanut butter, one of my faves.
And if you sub the regular scrambled eggs for just egg whites, you could even add a little cheese on that breakfast sammie.

You'll learn ways to cook healthy foods that appeal to your taste. Get creative, google (healthy) recipes. Once you start experimenting in the kitchen, you'll be surprised how much you can do with healthy foods.
skinnytaste.com is a good place to look for ideas.

impyimpyaj

thanks for all the tips. it def is a lot to take in because im VERY new to eating healthy. its even harder for me because i was raised on fast food and therefore dont care for homecooked meals. I even like the taste of "fake foods" better. so i'm very picky.

does changing the fruit in the morning to wheat toast with peanut butter sound better?
any change it up with wheat toast and eggs?

Pickiness can be changed. Trust me on this. I used to be so picky, and now I even eat salads regularly, when salads used to make me physically sick to my stomach. Adopt a practice of trying at least one new food every week. Maybe it's a new vegetable from the produce department. Just go to the produce section and grab something you've never tried before, then bring it home and look up a recipe. You'll find some new things you like. And if you don't like something the first time, look for a different way to prepare it and try it again. I hate sauteed spinach, but I love it raw, and I love it cooked in things like omelets. I hate boiled brussels sprouts the way my mom used to make, but I love them cooked in a pork roast. Just keep trying.

charris582

I've loved all these suggestions and wouldn't mind getting some help with my food intake also.

DPruneda17

I've loved all these suggestions and wouldn't mind getting some help with my food intake also.

You should add some protein. Breakfast, maybe some scrambled egg whites? And greek yogurt for higher protein? And add some veggies. Your carbs may be a little high, especially in comparison to your proteins.

charris582

Thanks! I do have lots of veggies on my Subway sandwich for lunch.

lemurcat12

ok, so is this better for a day?

breakfast: wheat thin-round with scrammbled eggs

snack: nectarine and cherries

lunch: 2 grilled chckn patties and steamed broccoli

snack: apple and celery with small amount of peanut butter

dinner: steak, broccoli and salad


tell me what u all think of this?

I think this is great. You can change it up day to day based on your preferences.

Since the original concern was total calories being too low, you might want to try pre-logging your menu and adjusting the serving size if you are still coming in low. When I first started this I was surprised at how low my calories were just because I was eating lots more vegetables than I had been (basically I added in an additional vegetable serving in place of starchy carbs in most meals), and because I was eating mostly quite lean protein choices and sticking with my understanding that a serving was 3-4 oz. Once I realized how low that was making the calories, I was able to adjust (and get more protein) by adding in larger protein servings and some dairy products and also being more open to starchy carbs and other more calorie dense foods (even simple stuff like adding some feta cheese to my vegetable omelet). Seeing the calories in advance lets you adjust when it's easier to do so.