Struggling to meet minimum daily caloric needs
Replies
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It's because people become almost phobic about "unclean" foods... they don't have the perspective to realize that they don't have to live on what they've been conditioned to believe are "clean" foods.0
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Excellent post :happy:some of these posts are seriously annoying. ” just eat more you didn't have a problem eating before you came on the site” no kidding but I'm eating healthier now so the calories don't add up anymore. I use to eat bacon cheeseburgers from Fridays and that alone was 1200 calories. not to mention the fries and appetizer
Yeah no kidding. A lot of people just ate tons of garbage to put on weight. I know I did. When people are saying "well you ate enough to get fat didn't you?" they forget that people eat things like oreos and cake that are real easy to eat a lot of.
^^^agreed! I find it also more difficult to eat enough calories. For one, my stomach has shrunk because of smaller portions, and secondly I used to eat a buttload of junk which equals a ton of calories! I don't like nuts or avacados, so adding those to meals don't work for me. As a HELPFUL suggestion, I have found that if I increase my portions slightly, it helps add calories.0 -
Start eating high-calorie healthy foods, I had this problem as well- I also wasn't hitting my fats for the day.
I started adding in sliced almonds to my salads or cottage cheese each day, most nuts are high calorie and contain good fats. Also, avocado is a good one. Find a good recipe for homemade guacamole and put that on salads instead of dressing, or put it on a piece of grilled chicken/fish with salsa for a mexican vibe. Peanut butter can be a good one, slice up an apple/pear and pair it with some peanut butter for a good snack.
this!
I try to add almonds, avocado to everyday things i already eat0 -
My suggestion is eat every 2-3 hours even if you do not feel hungry! This is what I do. Do not be afraid of calories, Eat eat eat! Make sure you are working out as well!
I eat an egg sandwich with 3 turkey links for breakfast
Banana with peanut butter for a snack
lunch is usually turkey sandwich with avocado, cheese, cucumber etc and an apple
Another snack usually 100-200 calories
Workout - then recovery shake 250-300 calories
Dinner 500+ calories
Snack (if I have calories left over)
I usually net 1300-1500 calories a day but I am eating over 1500 everyday. My Weight loss goal is 1584 Calories. I have lost 13 pounds so far and I work out 6 days a week.
Feel free to ad me.
Good Luck
♥Nicki Rae♥
MY BLOG: www.nickisfitnessjourney.com
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be careful of developing an eating disorder. ive had eating disorder issues for 13 years and now im at a point where i wont consume more than 150 calories. its a slippery slope. do all you can to meet your caloric needs---even if your not hungry---and be sure to eat your excercise calories as well!!0
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For me, it's a matter of meal planning.
Fill out your diary early in the day, or the day before, and eat what you've planned to eat. A little bit more at breakfast, a little more at lunch, a little more at dinner, and some healthy - or even not so healthy, because everything doesn't have to be perfect - snacks thrown in between meals, and you're there. Don't wait until the end of the day and try to play catch-up.
Use your macro settings as your guide to where you need to add more. Low on fat, add some olive oil or cheese. Low on protein, have a slightly larger serving of whatever protein you're eating (ie, 6 ounces of chicken instead of 4) or add a protein bar or shake. Low on carbs? Have whatever you want.
Don't be afraid of higher calorie options. Don't automatically go for the fat-free dressings, milk, cheese, etc. If you're eating Lean Cuisine type frozen dinners, add a little something extra. (I usually add a sprinkle of cheese to pasta, some rice noodles to Oriental dishes, a couple tortilla chips to Mexi-flavored meals, etc.)
Or in short (too late!), adding 50-100 calories here and there is a lot easier than trying to add on a bunch of calories at the end of the day.0 -
just plan meals ahead.
add in things like butter, peanut butter, whole milk, olive oil, etc.
eating enough shouldn't be too difficult, 2600 cals isn't a lot.0 -
Before MFP, I suppose you were eating way more, right? So, why is it now so hard. I just don't understand these posts. I see them everyday, and I can't tell if they are genuine, or some kind of strange self-fulfilling prophecy. It is very very very very very very very very very very very very very very very very very very very very very very very very easy to eat 1200 calories a day. So, easy that its hard to stay under that. I don't get it. Truly. I'm not being a smart butt. I seriously think these posts are a joke.
Then let me help you understand...you gain weight eating junk. You can eat a greasy cheeseburger that has 900 calories and 44g of fat or you can eat 6 oz of boneless, skinless chicken breast that has 240 calories and 3g of fat. Both meals will fill you up so you you can't eat anymore. One will pile on the pounds and the other will not. You can eat poorly or you can eat healthy while still eating the same volume of food but if you make better choices you will eat much less total calories by the end of the day. So, while you're eating regular meals/snacks and feeling full, you still haven't reached your calorie goal because you're now eating more healthfully. Eating healthy and making better choices (knowing which foods will give you the nutrition - calories/protein/carbs/fats - your body needs without over/under - eating) takes time to figure out.
"Eat more calories" is over simplifying the process. It isn't as easy as that. Everyone can eat calories. The trick is to find the right combination that is healthy for your body but won't fill you up to the point that you can't eat your calorie/nutrition goal.0 -
...I am eating 3 meals a day, 300-500 calories a meal....Also eating snacks when the urge comes to me
With my weight 195.5 here is what I "should" be consuming each day
...
Maintenance 2619
Fat Loss 2095
Extreme Fat Loss 1571
I'd suggest eating doubling the # of times you eat and then look to adjusting what you eat when you do I. I eat what I consider 3 meals a day and then 3 snacks but the caloric value of each is about the same.
Below is an example with tasty foods as well as eating outside the home. I'm usually not starving but don't realize I'm hungry until I start eating. I think that's just the way we are...we don't realize we are even hungry until we past the point of being hungry:
Breakfast
Bunny Healthy Life - 100% Whole Wheat Whole Grain Bread, 1 slices 35
Great Value (Wal-Mart) - 100% Liquid Egg Whites (Made From Eggs), 6.6 tablespoons (46 g) 55
Great Value - Sliced Sharp Cheddar Cheese, 0.5 slice 40
Aldi - Deli Premium Hard Salami 28 g , 9.24 g- 3 slices 40
Grapes - Red & Green (Fresh Seedless) , 1 cup (151g) 104
Cal: 274
Snack 1
Chobani - Blueberry Greek Yogurt, 6 oz 140 20
Mcdonalds - Fruit and Maple Oatmeal, 251 g 290
Cal: 430
Lunch
Chicken Taco's (homemade with 2.5 lbs chicken breast and 1 16ounce can of salsa, slow-cooked in a crock pot) , 1 serving 215
La Tortilla Factory - Smart & Delicious Low Carb/High Fiber 7" Net Carbs, 2 tortilla 100
Cal: 315
Snack 2
Millville Fiber Now - Chewy Chocolate Bar 90 Calories, 1 bar 90
Aldi Millville - Fiber Now Chewy Bars Oats & Strawberry With Almonds, 1 bar 130
Cal: 220
Dinner
Papa Murphy's - Large Size Original Crust Pepperoni Pizza, 2 slice (1/10th of the Pizza, 106g) 558
Cal: 558
Snack 3
Great Value - Organic Fat Free Milk, 1.1 cup 88
Millville Fiber Now - Chewy Chocolate Bar 90 Calories, 1 bar 90
Cal: 178
Total Calories for the day: 19750 -
Before MFP, I suppose you were eating way more, right? So, why is it now so hard. I just don't understand these posts. I see them everyday, and I can't tell if they are genuine, or some kind of strange self-fulfilling prophecy. It is very very very very very very very very very very very very very very very very very very very very very very very very easy to eat 1200 calories a day. So, easy that its hard to stay under that. I don't get it. Truly. I'm not being a smart butt. I seriously think these posts are a joke.
Then let me help you understand...you gain weight eating junk. You can eat a greasy cheeseburger that has 900 calories and 44g of fat or you can eat 6 oz of boneless, skinless chicken breast that has 240 calories and 3g of fat. Both meals will fill you up so you you can't eat anymore. One will pile on the pounds and the other will not. You can eat poorly or you can eat healthy while still eating the same volume of food but if you make better choices you will eat much less total calories by the end of the day. So, while you're eating regular meals/snacks and feeling full, you still haven't reached your calorie goal because you're now eating more healthfully. Eating healthy and making better choices (knowing which foods will give you the nutrition - calories/protein/carbs/fats - your body needs without over/under - eating) takes time to figure out.
"Eat more calories" is over simplifying the process. It isn't as easy as that. Everyone can eat calories. The trick is to find the right combination that is healthy for your body but won't fill you up to the point that you can't eat your calorie/nutrition goal.
this post is so full of **** its not even funny. eating high fats makes you put on weight/fat, and eating low fat foods doesnt?
the amount of calories is not even being taken into consideration?
if you truly believe that eating fat makes you fat, please remove yourself from these boards, and stop giving 'advice' to people because clearly you have no clue about what you talk about.0 -
Before MFP, I suppose you were eating way more, right? So, why is it now so hard. I just don't understand these posts. I see them everyday, and I can't tell if they are genuine, or some kind of strange self-fulfilling prophecy. It is very very very very very very very very very very very very very very very very very very very very very very very very easy to eat 1200 calories a day. So, easy that its hard to stay under that. I don't get it. Truly. I'm not being a smart butt. I seriously think these posts are a joke.
Then let me help you understand...you gain weight eating junk. You can eat a greasy cheeseburger that has 900 calories and 44g of fat or you can eat 6 oz of boneless, skinless chicken breast that has 240 calories and 3g of fat. Both meals will fill you up so you you can't eat anymore. One will pile on the pounds and the other will not. You can eat poorly or you can eat healthy while still eating the same volume of food but if you make better choices you will eat much less total calories by the end of the day. So, while you're eating regular meals/snacks and feeling full, you still haven't reached your calorie goal because you're now eating more healthfully. Eating healthy and making better choices (knowing which foods will give you the nutrition - calories/protein/carbs/fats - your body needs without over/under - eating) takes time to figure out.
"Eat more calories" is over simplifying the process. It isn't as easy as that. Everyone can eat calories. The trick is to find the right combination that is healthy for your body but won't fill you up to the point that you can't eat your calorie/nutrition goal.
this post is so full of **** its not even funny. eating high fats makes you put on weight/fat, and eating low fat foods doesnt?
the amount of calories is not even being taken into consideration?
if you truly believe that eating fat makes you fat, please remove yourself from these boards, and stop giving 'advice' to people because clearly you have no clue about what you talk about.
I wasn't saying 'fat makes you fat'. I was comparing a 900 calorie meal to a 240 calorie meal. Maybe you ought to read more carefully, or better yet, ask for clarification before jumping down someone's throat.0 -
^
Then let me help you understand...you gain weight eating junk. You can eat a greasy cheeseburger that has 900 calories and 44g of fat or you can eat 6 oz of boneless, skinless chicken breast that has 240 calories and 3g of fat. Both meals will fill you up so you you can't eat anymore. One will pile on the pounds and the other will not.
please go.0 -
some of these posts are seriously annoying. ” just eat more you didn't have a problem eating before you came on the site” no kidding but I'm eating healthier now so the calories don't add up anymore. I use to eat bacon cheeseburgers from Fridays and that alone was 1200 calories. not to mention the fries and appetizer
Thanks. It's certainly true for me. :flowerforyou:0 -
That is just stupid. Or at the very least, incomplete. 10 greasy cheeseburgers @ 900 cals will make you fat. 1 will not if it's balanced out with the right other foods.Before MFP, I suppose you were eating way more, right? So, why is it now so hard. I just don't understand these posts. I see them everyday, and I can't tell if they are genuine, or some kind of strange self-fulfilling prophecy. It is very very very very very very very very very very very very very very very very very very very very very very very very easy to eat 1200 calories a day. So, easy that its hard to stay under that. I don't get it. Truly. I'm not being a smart butt. I seriously think these posts are a joke.
Then let me help you understand...you gain weight eating junk. You can eat a greasy cheeseburger that has 900 calories and 44g of fat or you can eat 6 oz of boneless, skinless chicken breast that has 240 calories and 3g of fat. Both meals will fill you up so you you can't eat anymore. One will pile on the pounds and the other will not. You can eat poorly or you can eat healthy while still eating the same volume of food but if you make better choices you will eat much less total calories by the end of the day. So, while you're eating regular meals/snacks and feeling full, you still haven't reached your calorie goal because you're now eating more healthfully. Eating healthy and making better choices (knowing which foods will give you the nutrition - calories/protein/carbs/fats - your body needs without over/under - eating) takes time to figure out.
This I do agree with."Eat more calories" is over simplifying the process. It isn't as easy as that. Everyone can eat calories. The trick is to find the right combination that is healthy for your body but won't fill you up to the point that you can't eat your calorie/nutrition goal.0 -
add seeds nuts and avocado to your diet they are calorie dense, I had the same problem and a small handful of seeds and nuts pushes my cals up when needed 0
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It’s very simple…just eat.
I went through a period where I struggled to meet my 1300 calorie goal, but now I am eating 1600+ calories a day and still want to eat more! Like I said, just eat.0 -
Before MFP, I suppose you were eating way more, right? So, why is it now so hard. I just don't understand these posts. I see them everyday, and I can't tell if they are genuine, or some kind of strange self-fulfilling prophecy. It is very very very very very very very very very very very very very very very very very very very very very very very very easy to eat 1200 calories a day. So, easy that its hard to stay under that. I don't get it. Truly. I'm not being a smart butt. I seriously think these posts are a joke.
Then let me help you understand...you gain weight eating junk. You can eat a greasy cheeseburger that has 900 calories and 44g of fat or you can eat 6 oz of boneless, skinless chicken breast that has 240 calories and 3g of fat. Both meals will fill you up so you you can't eat anymore. One will pile on the pounds and the other will not. You can eat poorly or you can eat healthy while still eating the same volume of food but if you make better choices you will eat much less total calories by the end of the day. So, while you're eating regular meals/snacks and feeling full, you still haven't reached your calorie goal because you're now eating more healthfully. Eating healthy and making better choices (knowing which foods will give you the nutrition - calories/protein/carbs/fats - your body needs without over/under - eating) takes time to figure out.
"Eat more calories" is over simplifying the process. It isn't as easy as that. Everyone can eat calories. The trick is to find the right combination that is healthy for your body but won't fill you up to the point that you can't eat your calorie/nutrition goal.
this post is so full of **** its not even funny. eating high fats makes you put on weight/fat, and eating low fat foods doesnt?
the amount of calories is not even being taken into consideration?
if you truly believe that eating fat makes you fat, please remove yourself from these boards, and stop giving 'advice' to people because clearly you have no clue about what you talk about.
I wasn't saying 'fat makes you fat'. I was comparing a 900 calorie meal to a 240 calorie meal. Maybe you ought to read more carefully, or better yet, ask for clarification before jumping down someone's throat.
You said a 900cal burger will make you fat while a 240cal chicken breast won't. That's bad information, end of story.0 -
One word ... nuts.
I supplement my calories with a cup, half cup or quarter cup of nuts if I haven't been able to eat them throughout the day. Pre-log your food! This gives you the BEST idea of where you're at in your day and then the opportunity to supplement accordingly!
Hope this helps. Good luck.
Cheers!0 -
getting overweight on 700-1,000 calories. Thats a joke. I don't think you were honest with yourself on how much you ate,
You would be slowly losing if you ate 700 and no exercise... or your bodies metabolism might slow down. But you wouldn't be gaining much at all.
I'm just admitting that it took overeating calories for me to gain weight in the first place, thats why I'm here. That's why 85% of us are here (Some might be here to gain weight for body building)
OK, you don't need to be cruel. You could come across without being demeaning and harsh. Not everyone is like you obviously.
The facts are that I was eating only 700 to 1000 calories per day pure and simple. I'm still struggling to eat enough and its not easy at all. In fact if I dip below 1500 calories now I gain weight. I struggled the past week to meet those minimums and when I did I started seeing the scale creeping up instead of going down.
Have a little empathy. You ought to be on here to bring others up with your praises and encouragement. Why demoralize and bash someone for their honesty? Be the joy in someones journey, not their stumbling block!0 -
Before MFP, I suppose you were eating way more, right? So, why is it now so hard. I just don't understand these posts. I see them everyday, and I can't tell if they are genuine, or some kind of strange self-fulfilling prophecy. It is very very very very very very very very very very very very very very very very very very very very very very very very easy to eat 1200 calories a day. So, easy that its hard to stay under that. I don't get it. Truly. I'm not being a smart butt. I seriously think these posts are a joke.
Then let me help you understand...you gain weight eating junk. You can eat a greasy cheeseburger that has 900 calories and 44g of fat or you can eat 6 oz of boneless, skinless chicken breast that has 240 calories and 3g of fat. Both meals will fill you up so you you can't eat anymore. One will pile on the pounds and the other will not. You can eat poorly or you can eat healthy while still eating the same volume of food but if you make better choices you will eat much less total calories by the end of the day. So, while you're eating regular meals/snacks and feeling full, you still haven't reached your calorie goal because you're now eating more healthfully. Eating healthy and making better choices (knowing which foods will give you the nutrition - calories/protein/carbs/fats - your body needs without over/under - eating) takes time to figure out.
"Eat more calories" is over simplifying the process. It isn't as easy as that. Everyone can eat calories. The trick is to find the right combination that is healthy for your body but won't fill you up to the point that you can't eat your calorie/nutrition goal.
this post is so full of **** its not even funny. eating high fats makes you put on weight/fat, and eating low fat foods doesnt?
the amount of calories is not even being taken into consideration?
if you truly believe that eating fat makes you fat, please remove yourself from these boards, and stop giving 'advice' to people because clearly you have no clue about what you talk about.
I wasn't saying 'fat makes you fat'. I was comparing a 900 calorie meal to a 240 calorie meal. Maybe you ought to read more carefully, or better yet, ask for clarification before jumping down someone's throat.
You said a 900cal burger will make you fat while a 240cal chicken breast won't. That's bad information, end of story.
No, I didn't. I was talking about calories and volume of food and how after eating both you (presumably) feel full and are unable to eat any more. And how eating one will get you closer to your calorie goal than the other. So I can understand how it can be difficult to meet minimum daily caloric needs when you change your eating habits to lower calorie foods if you're used to eating the higher calorie foods.
You misinterpreted what I said and rather than ask for clarification, you jumped down my throat. And just in case you haven't figured out this part yet either, I was not giving advice. I was simply saying I could understand how the OP was having trouble with feeling full and being unable to reach her calorie goals. So, with all due respect, I think I'll stick around rather than removing 'yourself from these boards' as you so pleasantly suggested.0 -
That is just stupid. Or at the very least, incomplete. 10 greasy cheeseburgers @ 900 cals will make you fat. 1 will not if it's balanced out with the right other foods.Before MFP, I suppose you were eating way more, right? So, why is it now so hard. I just don't understand these posts. I see them everyday, and I can't tell if they are genuine, or some kind of strange self-fulfilling prophecy. It is very very very very very very very very very very very very very very very very very very very very very very very very easy to eat 1200 calories a day. So, easy that its hard to stay under that. I don't get it. Truly. I'm not being a smart butt. I seriously think these posts are a joke.
Then let me help you understand...you gain weight eating junk. You can eat a greasy cheeseburger that has 900 calories and 44g of fat or you can eat 6 oz of boneless, skinless chicken breast that has 240 calories and 3g of fat. Both meals will fill you up so you you can't eat anymore. One will pile on the pounds and the other will not. You can eat poorly or you can eat healthy while still eating the same volume of food but if you make better choices you will eat much less total calories by the end of the day. So, while you're eating regular meals/snacks and feeling full, you still haven't reached your calorie goal because you're now eating more healthfully. Eating healthy and making better choices (knowing which foods will give you the nutrition - calories/protein/carbs/fats - your body needs without over/under - eating) takes time to figure out.
I'll concede that it was incomplete. I assumed folks could infer the meaning based on a shorter response. Guess I was wrong.0 -
Um start eating more calories... I really never understand these posts... You knew how to eat that much before you came to MFP. :huh: :noway:
Yeah, we knew how to eat that much in *kitten* food. That's why everyone's here. To learn better ways of eating. If you don't understand these posts then politely escort your self to some other post :drinker:0 -
getting overweight on 700-1,000 calories. Thats a joke. I don't think you were honest with yourself on how much you ate,
You would be slowly losing if you ate 700 and no exercise... or your bodies metabolism might slow down. But you wouldn't be gaining much at all.
I'm just admitting that it took overeating calories for me to gain weight in the first place, thats why I'm here. That's why 85% of us are here (Some might be here to gain weight for body building)
OK, you don't need to be cruel. You could come across without being demeaning and harsh. Not everyone is like you obviously.
The facts are that I was eating only 700 to 1000 calories per day pure and simple. I'm still struggling to eat enough and its not easy at all. In fact if I dip below 1500 calories now I gain weight. I struggled the past week to meet those minimums and when I did I started seeing the scale creeping up instead of going down.
Have a little empathy. You ought to be on here to bring others up with your praises and encouragement. Why demoralize and bash someone for their honesty? Be the joy in someones journey, not their stumbling block!
I'm sorry if I came across as harsh. It wasn't my intention to be anyones stumbling block.0 -
Um start eating more calories... I really never understand these posts... You knew how to eat that much before you came to MFP. :huh: :noway:
Yeah, we knew how to eat that much in *kitten* food. That's why everyone's here. To learn better ways of eating. If you don't understand these posts then politely escort your self to some other post :drinker:
There's a lot of grey area between "*kitten* food" and nothing but chicken and broccoli (for instance). Learning a better way means understanding that "better" doesn't mean "only low cal." You can still have burgers, pizza, etc... just in appropriate portions and not every meal of every day.0 -
Um start eating more calories... I really never understand these posts... You knew how to eat that much before you came to MFP. :huh: :noway:
This thought crosses my mind too.
However, when we start counting calories and realizing how much we're eating I think we all get in that mindset of "gotta stay under" so we don't just run around eating whatever we want. It's got to be a certain number of calories to meet the goal. Not like she can just swing through the drive-thru and down a cheese burger. Healthy choices = less calories = more food = crunching numbers, etc.
Not hard to eat more calories, but to say that "you knew how to eat more calories before" is just flat out stupid.0 -
Im in the same boat. I am totally aware that i got to where i am by eating junk food but now that i'm trying not to eat refined sugars and such it is hard to get to 1400 for me. I eat a lot of lean meat and yogart etc. I recently started muching on almonds at work and this gives me an extra 200 calories and a boot of protein. I also bought some protein powder for an extre 250 cal after a work out. I understand what people are saying with the "well you know how to eat before" comments. But I guess my issue is that i'm trying to eat healthy calorie dense foods now not crap food that is not doing anything for my body. So i'm still in the process of trying to find out how to reach 1400 in a diet full of good foods. I hear ya my friend. ...oh and sometimes as an evening snack i have a tablespoon of peanut butter. I've been eating a net of under 1000 calories (for the past couple years) and i know my metabolism has really showed down. I know i will prob gain before losing but i'm gonna try and stick with the higher calories.0
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eat!! nuts, seeds (cashew nuts, pistachio,pumpkin seeds...)
I always have a batch of Houmous in the fridge, if I need extra calories at the end of the day, I take what I need...
I've been down the same road really, just eat! 0 -
Thank you all for your great advice! I am happy to be heading in the right direction with my new eating habits. I do have to work on better planning of meals and remember to eat snacks. I have to admit working with kids often gets busy and I forget to eat snacks.
Good luck to everybody in meeting your weight or nutrition goals!0
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