I have to cut back on calories and don't know what to eat.

cnasusan
cnasusan Posts: 9
in Food and Nutrition
What sort of foods do you eat, when you spread your calories out throughout the day? I guess I have to cut back to 1200 calories now and I will loose some weight but I don't even know where to start, like what sort of foods do you eat that are low calorie? Salads? and nuts.. but then my blood sugar would get too low. no I am not diabetic but my blood sugar will shoot down if I don't get enough of I don't even know what.. if it's protien or what but I have tried the all salad diet, where I eat salad and then eat a few nuts and try some fruit but I start feeling loopy and tired and cranky and I get a headache. I just want to be able to eat healthy and loose this weight but I don't know what to eat.. I have to have calorie intake that I can spread throughout the day. ANYBODY? OH and I am a vegetarian.

Replies

  • MelissaE1214
    MelissaE1214 Posts: 73 Member
    My log is open for viewing if you want to check it out. I usually do salads for lunch. Dinner is a normal dinner. Breakfast... egg whites with veggies or oatmeal
  • tmauck4472
    tmauck4472 Posts: 1,785 Member
    you can check mine out too. You should check out lots of peoples they will give you ideals and calorie counts for each item.
  • lcyama
    lcyama Posts: 209 Member
    i try to eat five small meals a day, and it can be hard to do. i do better if i include protein with every meal, but as a vegan that usually means it's nuts or legumes, which can add up in calories very quickly. i actually don't eat a lot of green salads (unless i'm at a restaurant with no vegan choices). i eat things like quinoa salad, chickpea salad, kale salad, etc.

    when i first changed to five meals a day, i ate way too many calories, but once my body got used to getting fuel every few hours, i was able to eat less at each sitting. i think it took a few weeks to properly train my metabolism. so when you start this -- don't beat yourself up too much, and don't give up! the trick is not to let yourself get overly hungry or overly stuffed.

    oh, and i also drink a LOT of water throughout the day. it fills me up a lot. i'm talking about 2C of water with every meal.
  • justjenn1977
    justjenn1977 Posts: 437 Member
    I guess I have to cut back to 1200 calories now


    why? who is recommending 1200... how did you arrive at this number??

    what is your tdee?

    I am only asking because a lot of people have this arbitrary notion that if they are "dieting" they have to eat 1200 cals and NO MORE...

    I eat... about 2100 per day average (I bounce between 1900 and 2400 and average over the week) and I am losing well... granted I am 260#... and have a LOT left to go...
  • cnasusan
    cnasusan Posts: 9
    Jennfrye,
    I went to see my doctor yesterday and she recommended 1200 calories a day limit because I work as a secretary and sit most of the time. So I have a very sedentary life at work. So she said in order to actually start loosing weight I needed to knock my calorie intake down from 1400 to 1200. She said I could try to spread out my calorie intake throughout the day like a hypoglycemic if i start getting headaches or feel like my blood sugar gets too low. that way my blood sugar would stay at a constant rate. and I was not sure what your second question was.. What is tdee?
  • Farburnfred
    Farburnfred Posts: 333 Member
    Hi, i am not diabetic nor have ever been diagnosed with b;lood sugar issues..BUT..have had issues for years with highs and lows and getting the shakes if I don't eat often enough.. however trying to loose weight and changing my diet has really helped. I don't eat small meals as it doesn't fit into my day but I do snack between meals and after the first few days my blood sugar has settled really nicely..no more highs and lows even if i have not eaten for a while. My diary is open if you want to take a look for ideas. Be aware I don't eat wheat as I find it causes me cravings and bloating..also I am vegetarian..;but still!

    The first step is to log what you are eating now and then step back and look how to change it.

    HTH
  • desiv2
    desiv2 Posts: 651 Member
    - Eat every 2 hours, three light meals and three snacks.
    - Eat stuff that is high volume/low calorie (Spinach (fresh), Kale, Lettuce, Broccoli, Green Beans, Squash, Cucumbers, Carrots etc)
    - Try to get protein and fiber in your diet for every meal. (You are vegetarian, so try nuts/beans, eggs if you can have that.)
    - Drink more water, or hot tea to help your cravings
    - Chew gum to help with cravings
    - Eating clean will defiantly help you from getting hungry, just make sure you are getting enough protein and healthy fat. (Try avocados!)


    That's my advice, but I'm no expert. XD
  • justjenn1977
    justjenn1977 Posts: 437 Member
    Jennfrye,
    I went to see my doctor yesterday and she recommended 1200 calories a day limit because I work as a secretary and sit most of the time. So I have a very sedentary life at work. So she said in order to actually start loosing weight I needed to knock my calorie intake down from 1400 to 1200. She said I could try to spread out my calorie intake throughout the day like a hypoglycemic if i start getting headaches or feel like my blood sugar gets too low. that way my blood sugar would stay at a constant rate. and I was not sure what your second question was.. What is tdee?

    tdee is total daily energy expenditure... basically it is your bmr + what you burn... eat less than tdee and you lose weight (basically)

    I was asking about who told you 1200 because a lot of people assume that 1200 is the way to go... I like this website http://scoobysworkshop.com/calorie-calculator/ ... there are simple ways to increase your activity level... like parking farther away... using the stairs instead of elevator... taking a 5 min walk every hour you are at work... (that adds up to 40 min if you work 8 hrs)... walking 20 min before and after work...

    I am not very good at eating below about 1800... so I keep up my exercise so that I can eat more ;)

    on the times when I would try 1200 cal diets I would eat 3 400 cal meals... so like a small sandwhich... and a salad... or chicken breasts and a small salad... basically a LOT of salad and veggies... because they don't have many calories... and try to make sure that you get adequate protein.. lean meats are low cal and good for protein...

    hth :)

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