Too few calories

ejk1071

I seem to be having a problem with eating too few calories. Every day, I eat breakfast, lunch and dinner. All three meals satisfy my appetite. I could absolutely eat more each meal but I stop when I feel not necessarily full, but satisfied. Breakfasts consist of oatmeal, eggs or whole grain cereals with skim milk. Lunches are usually soups and salads. For dinner, I eat either lean steak, boneless/skinless chicken breasts or fish with sides of vegetables. I also usually eat 2 or 3 fruits (apples and oranges) thru the day as a snack. The problem is, I'm usually only taking in around 1000 or so calories a day and that's before taking calories off for exercise. MFP keeps giving me warnings saying I'm taking in too few calories but as I said, I feel satisfied after each meal and I never feel hungry or like I'm starving myself. Do I need to eat more (even tho I'm not hungry) just for the sole purpose of getting more calories or do I not worry about it? Any suggestions or advice would be great. Thanks, ed

psuLemon

If it's once and a while, it's not an issue, but eating too little can lead to more muscle loss than fat loss. While some muscle loss is acceptable, you want to limit it. You can add healthy snacks such as nuts, avocado, peanut butter ,cheese, a high calorie protein shake, cooking foods in EVOO or even a high calorie protein bar.

racechick2

I struggle here too...someone told me not to worry so much about full meals...to keep snacking through the day...that"s where the calories will add up...maybe it's not the amount you eat that you should change...maybe its what you should eat instead...not sure if I helped...?

EvanKeel

Not sure what kind of activity you do, but...

Netting well below 1k cal/day on a consistent basis for an active male does seem significantly low to me. Even if you're not active, it's pretty low. I don't think you're doing yourself any favors in the long term.

krowanvil

If you want to add calories without a major changes to the volume of what you are eating, try drinking fruit juice or milk with your meals (assuming you are currently drinking water).

psuLemon

BTW, non active men should not be eating less than 1500 calories a day, active men, it's 1800 +.

ejk1071

BTW, non active men should not be eating less than 1500 calories a day, active men, it's 1800 +.

I am active. I'm a teaching assistant at a special needs school so I'm up in front of the class a good portion of the day. I walk 30 minutes a day Monday-Friday and go to a gym for strength training 3 times a week.

dblaacker

I have the same problem. I've decided that since I've quit drinking for a while, I'm going to take in extra calories with chocolate almond milk because I can only eat so much in a day. Perhaps you could try that? Chocolate milk is a great post-workout recovery drink, too. I'd recommend doing that and half a banana or some sort of fruit after working out, because it will help your body repair itself, and provide you with more calories.

DanaDark

Let me get this straight...

You:

1. I eat too little.
2. I could eat more.
3. What should I do?!?!

...
.....
...

Do you REALLY need someone to help you out here?

ejk1071

Let me get this straight...

You:

1. I eat too little.
2. I could eat more.
3. What should I do?!?!

...
.....
...

Do you REALLY need someone to help you out here?

I never said I eat too little, just don't take in enough calories.
By "I could eat more" I mean I'm not stuffed which is how I got myself into this mess. I always over ate so now I always try to stop before I'm actually full and it works. My basic question is, if I'm satisfied, hunger wise, with what I'm eating, do I need to eat more just because I'm below the 1200 calorie mark?

xsmilexforxmex

Let me get this straight...

You:

1. I eat too little.
2. I could eat more.
3. What should I do?!?!

...
.....
...

Do you REALLY need someone to help you out here?

I never said I eat too little, just don't take in enough calories.
By "I could eat more" I mean I'm not stuffed which is how I got myself into this mess. I always over ate so now I always try to stop before I'm actually full and it works. My basic question is, if I'm satisfied, hunger wise, with what I'm eating, do I need to eat more just because I'm below the 1200 calorie mark?

I was going to ask how this was an issue to begin with but answered my question here. Check out fat2fitradio.com/tools, Has a few calculators and how much you should eat based on the stats you put in. if you eat/net below your BMR you are doing more harm than good.

AlongCame_Molly

Switch from skim to whole milk, or at least 2%. Have a sandwich with added cheese and mayo for lunch instead of, or even in addition to soup. Eat full fat cheeses, avcocados and more pasta, add nuts and nut butter to your snacks. That should get your calories up.

Mustaine4Pres

Try avocados (300+ calories for 1) or pistachios or maple almond butter (like peanut butter) which is 180 calories for 2 tbs (i have to measure or i'll overeat it Use an olive oil based salad dressing. Eat salmon...

DanaDark

By "I could eat more" I mean I'm not stuffed which is how I got myself into this mess. I always over ate so now I always try to stop before I'm actually full and it works. My basic question is, if I'm satisfied, hunger wise, with what I'm eating, do I need to eat more just because I'm below the 1200 calorie mark?

Eating below your BMR for prolonged periods will results in elevated cortisol levels. An effect of the elevated cortisol will be that the body will reduce energy supply to all of your organs, running them basically slower than normal. This is damaging to the organs and also brings about a plateau in weight loss.

With such low levels of eating, it is also significantly more difficult to get the proper daily nutrition required to maintain hormonal balance and proper repairs to organs and other tissues. This will also result in less energy spent daily once specific nutrients are no longer in sufficient supply.

It is important to know your numbers. TDEE, BMR, and macro ratios in addition to other nutrient needs.

Fullness and hunger have nothing to do with nutrition levels or weight loss/gain. Some foods you can eat ALL day long, literally forcing yourself to eat to the point where it may not be physically possible to even get any more in and still not have consumed enough calories for the day. Other foods can leave you hungry in an hour and have taken all your calories for the day.

Judge your intake in accordance to energy needs, not by feeling.

And sorry if I seem rude at first. I tend to be very sarcastic, and while I know it doesn't translate on text so well... I still do it. Will never change. lol.

PikaKnight

You need to eat smarter. there are foods that are high in calories that are still good for you. Foods like peanut butter, olive oil, eggs, butter (not the substitutes), avocado oil, protein powders, granola bars (like Nature Valley), protein bars, oatmeal, potatoes, yams, sweet potatoes, breads, pastas, rice, cheese, milk, meats, no low calorie condiments/snacks, etc. Maybe include some ice cream

If you want, check out this link by MFPer Heliotsdan - It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Or for a different version to figure out your TDEE, as well as some great advice...check out:
http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes


Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.
http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance


For more information about fitness and nutrition, I highly suggest checking out and joining this group: (Read all the stickies. It's great information to know.)
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress



For those eating below their BMR (which I think 1200 is below your BMR to be honest), not going to preach at you, but here's something you might want to look at:
http://www.myfitnesspal.com/topics/show/81391-starvation-mode-myths-and-science
http://www.myfitnesspal.com/topics/show/859495-if-only-i-had-known?page=1#posts-12919931

If you happen to be eating below 1000 calories (more often then not) - please check out the links below -
http://www.myfitnesspal.com/topics/show/521480-1000-calories-or-less-a-day
http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
http://www.fitwatch.com/weight-loss/3-reasons-why-eating-less-than-1000-calories-is-a-waste-of-time-3347.html


Yes, this is can all be overwhelming and complicated , but you are more than welcome to ask questions on the post.
One of the things that I have found that has been one of the best methods for me to get fit is to understand fitness. To understand where all these figures, etc come from.

The good thing is once you get the hang of it - it is something you'll be aware of constantly and you'll get a better understanding about your eating habits.

So I HIGHLY suggest making the effort to take every chance to educate yourself. Even if you don't end up going with any of these methods, calculations, etc - at least you understand what they are, where others are coming from, and maybe they will still be able to help you figure out what is best for you.

StaceySuperfly

Add a cup of low fat or non fat milk to your meals. It does a body good!!

MumOfADuo

You need to eat smarter. there are foods that are high in calories that are still good for you. Foods like peanut butter, olive oil, eggs, butter (not the substitutes), avocado oil, protein powders, granola bars (like Nature Valley), protein bars, oatmeal, potatoes, yams, sweet potatoes, breads, pastas, rice, cheese, milk, meats, no low calorie condiments/snacks, etc. Maybe include some ice cream

If you want, check out this link by MFPer Heliotsdan - It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Or for a different version to figure out your TDEE, as well as some great advice...check out:
http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes


Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.
http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance


For more information about fitness and nutrition, I highly suggest checking out and joining this group: (Read all the stickies. It's great information to know.)
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress



For those eating below their BMR (which I think 1200 is below your BMR to be honest), not going to preach at you, but here's something you might want to look at:
http://www.myfitnesspal.com/topics/show/81391-starvation-mode-myths-and-science
http://www.myfitnesspal.com/topics/show/859495-if-only-i-had-known?page=1#posts-12919931

If you happen to be eating below 1000 calories (more often then not) - please check out the links below -
http://www.myfitnesspal.com/topics/show/521480-1000-calories-or-less-a-day
http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
http://www.fitwatch.com/weight-loss/3-reasons-why-eating-less-than-1000-calories-is-a-waste-of-time-3347.html


Yes, this is can all be overwhelming and complicated , but you are more than welcome to ask questions on the post.
One of the things that I have found that has been one of the best methods for me to get fit is to understand fitness. To understand where all these figures, etc come from.

The good thing is once you get the hang of it - it is something you'll be aware of constantly and you'll get a better understanding about your eating habits.

So I HIGHLY suggest making the effort to take every chance to educate yourself. Even if you don't end up going with any of these methods, calculations, etc - at least you understand what they are, where others are coming from, and maybe they will still be able to help you figure out what is best for you.

LOVE all this info!!!!!

jesz124

Threads like this make me want to cry.... I struggle to stick to 1744 daily, and I'm a 5ft 4 female, not a active male. Honestly how on earth can you be full and never feel hungry from eating 1000 cals a day? I can't go more than 3 hours without getting hunger twitches lol.

But generally the way I think about it is....yes you are losing on 1000 a day. But...where do you go if you stop losing on 1000 a day? 900, 800?? Where does it end. It so much better to lose on the maximum amount of calories possible rather than the least possible. It leaves you far more leeway, and makes it more sustainable for the long term. I mean who really wants to live on 1000 calories a day for the rest of their life?

AnvilHead

Do I need to eat more (even tho I'm not hungry) just for the sole purpose of getting more calories or do I not worry about it? Any suggestions or advice would be great. Thanks, ed

Take a few moments to read this article - it details some of the hormonal issues and the effect they can have upon fat loss:

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

bdg2013

I had the same problem. MFP kept saying I was eating too few calories. I discussed this with my doctor and he told me that as long as you have 900 calories of real nutrition after subtracting your calories burned then you're okay. There's no need to eat back what you burn through exercise if you don't want to. I also take a multivitamin and follow my macros. Everyone is different so it's best you discuss it with your doctor. Pay attention to how you feel after eating certain foods. I was around 100 under my calorie goal and MFP finally shut up about the "too few calories"

psuLemon

Let me get this straight...

You:

1. I eat too little.
2. I could eat more.
3. What should I do?!?!

...
.....
...

Do you REALLY need someone to help you out here?

I never said I eat too little, just don't take in enough calories.
By "I could eat more" I mean I'm not stuffed which is how I got myself into this mess. I always over ate so now I always try to stop before I'm actually full and it works. My basic question is, if I'm satisfied, hunger wise, with what I'm eating, do I need to eat more just because I'm below the 1200 calorie mark?

Well what it comes down to, do you want to lose fat or muscle and fat? Muscle is lean and tight, it provides support for your joints and ligaments, it supports your immune system and insulin response and a host of other benefits. If you want to preserve your muscle and metabolism, then you want to eat more. Essentially, even though you don't feel it, you are starving your body of proper nutrition. And I can tell you I have had a lot more success at 2700 calories than I did at 1800 calories. I am 30, 5'11", 195 lbs, desk job and I workout 6 hours a week or less. So if you don't care about your muscle, continue the course of action but you will get a lot of saggy skin. If you want to have a tight body (athletic), then you need to eat more.

Lilith5

That's my problem I can't eat breakfast to early. earliest I can eat at a push is 10am, otherwise it makes me ill. But most days I'm satisfied with no breakfast, then I have a small lunch and have dinner and maybe a snack. There are days when I can go with eating just 1 meal but I don't eat unless I need to. My past problem with eating is I over-eat and I don't want to fall back into that bad habit. So unless I'm hungry I leave it.

akaMrsmojo

Let me get this straight...

You:

1. I eat too little.
2. I could eat more.
3. What should I do?!?!

...
.....
...

Do you REALLY need someone to help you out here?

I never said I eat too little, just don't take in enough calories.
By "I could eat more" I mean I'm not stuffed which is how I got myself into this mess. I always over ate so now I always try to stop before I'm actually full and it works. My basic question is, if I'm satisfied, hunger wise, with what I'm eating, do I need to eat more just because I'm below the 1200 calorie mark?

Yes