Can't seem to consume enough to meet 1200 calories... Help!
Replies
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I have days like that - they're very few and far between, mind you!
My advice, for what it's worth, is to incorporate the foods you like - in moderation of course - back into your diet. You can't eat caesar salads twice a day for ever; and you need to be making changes that you can live with over a lifetime, if you don't want to gain the weight back. And, you need to give your body fuel!
Here are some suggestions that are working for me - Greek yogurt or cottage cheese, oatmeal, hummus, leaner meats, fish, fresh fruits and vegetables, whole grains instead of processed grains, brown rice/barley/farro. And, as much as possible, cook for yourself so you know what goes into your meal.
Good luck!!0 -
Nuts, peanut butter, full fat dairy, oils, avocado, eggs, cheese, food in general. Losing weight doesn't have to be all lettuce and chicken breasts.
I agree with this0 -
Eat a couple Tablespoons of peanut butter.
Not very filling and an easy 200 calories.0 -
Dominos is your friend
Sprinkle red peppers and Parmesan dipped in hidden valley light ranch... Yum.0 -
I'm finding it very difficult to reach 1200 calories a day (and I feel like I'm eating a lot!) Any suggestions?
Today I had:
Breakfast:
2 hard boiled eggs (130 calories)
Lunch:
1 slice of Domino's Hawaiian pizza (280 calories)
2 cups romaine lettuce (15 calories)
1 tbsp Caesar dressing (40 calories)
Parmesan cheese 1 tsp (20 calories)
Dinner:
2 cups romaine lettuce (15 calories)
1 tbsp Caesar dressing (40 calories)
Parmesan cheese 1 tsp (20 calories)
Diced grilled chicken breast (100 calories)
Diet Pepsi (0 calories)
Snack:
1 medium banana (84 calories)
Other:
10 calories from crystal light
8 cups of water
The dinner salad was to help consume more calories but I wasn't hungry. I have 463 calories remaining. Help?! As it stands currently, I feel like I am having to force myself to eat more often... and that's rare for me. My diet had been piss-poor, I won't lie, and my calorie intake was probably massive. I would eat once a day and maybe munch on a few things here and there. Perhaps my body is just trying to adjust to 3 meals+ a snack?
Any food recommendations would be fantastic. It isn't healthy to eat less than 1200, and it shouldn't be a struggle to hit that! I am just over paranoid and want to make healthy decisions. I obviously want to lose weight, but I want to do it in such a way that it's 1) healthy, 2) safe, and 3) something I can sustain long-term. There's no need to drop a ton of weight without being able to maintain it once it's gone!
Eat more protein, more veggies and fruits and more snacks in general.
It's not that hard.0 -
Hi Jennybean,
I hope you don't mind me throwing in my $.02!
To start with, 1200 calories is really low, I mean really, not-exactly-healthy low. And even the ACSM recommends that women *never* eat less than 1200 calories a day. Other than an occasional fast day or a cleanse - you need to get your calories *over* 1200!
People here had some really great suggestions, they recommended nutrient & calorie dense food like almonds, avocados, nut butters - and veggies!
What are your stats (height, weight)? What is your target weight? Do you know your BMR (I suspect it's going to be closer to 1400-1500 calories)? Do you cook? Are you exercising - if so, what kind of exercise do you do and how often?
what about the rest of the time - is your life active, do you have a desk job?
L.0 -
Thanks everyone, I really appreciate the suggestions!
I am not a big salad fan, but when you really only enjoy pasta, breads and lots of mexican food, there isn't much room to consume all of that.
Someone commented on 1-2 tbsp being low for 2 cups of salad.... I was actually really shocked at how much it actually covered. I was quite satisfied. Normally I would drench my salad, but it was cool seeing that it wasn't necessary.
I find that nuts make my face break out (maybe I'm crazy and there is no correlation, but it sure seems that way).
I'm only 3 days into this whole process.... and I want to start on the right foot. I've never been a beacon of healthy and never made really good food choices, either.
If you like Mexican food, buy some Mission Carb Balance flour tortillas. They are just like reg tortillas, but have lots of fiber in them so very low net carbs. Use them for breakfast burritos- scrambled eggs, cheese, salsa, guacamole, onions, etc
Fajitas- grilled chicken or lean ground beef seasoned with taco seasonings, cheese, guacamole, lettuce, salsa, etc.
You can also make great wraps with chicken and salad with ranch dressing.
You can also make quesadillas with them. Microwave instead of fry them if you don't want the fat calories. Or toast them in the oven if you want them crispy. Top with salsa, and whatever else you want.
Take the normal foods you like and just tweak them to make them healthier.
If you like fried chicken, use shake and bake instead.
You will burn out on salads quickly, especially if you don't normally like them. Try various steamed veggies as a side. You can even use a little cheese or cream sauce on them, just look for lower cal recipes. If you like Italian, stew some zucchini squash, mushrooms, onions, carrots, etc in marinara sauce with some chicken, and throw a little mozzarella on top.
Moderation is the key. Making drastic changes all at once will set you up for failure. Sounds like you just need to work on portion control and healthier choices.
This was incredibly helpful! I've added a lot to my grocery list 0 -
You are kidding right? You ate 2 cups of lettuce in an effort to get MORE calories?!
Eat some bread.
Don't eat bread! Eat protein: beef jerky, cottage cheese, string cheese...0 -
My advice would be to throw in a handful of nuts or so each day. They don't take up much room in your stomach if you're not hungry, have lots of healthy fats and protein, and will bump your calorie count up a big notch.0
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Mixed nuts or peanutbutter0
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I love my carbs, hence my size the daily food you posted showed little in the way of fiber or calcium (being female you need calcium) try adding something that will give you these pulses ie lentils or beans are great for fiber and act as a healthy choice as they are usually secondary protiens as well. Also there are nuts/seeds that will give you calcium and whats more it doesn't take masses of them to boost your calorie intake, though if you choose wisely they give masses back health wise. Check on the internet as some are better than others. 0
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peanut butter0
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I would add some dairy or some protein.
Skim milk, greek yogurt, chicken or turkey breast, tuna...If you're working out you need the protein to help your muscles repair. These all have protein and will help boost your calories for the day.
The dairy also helps you keep your bone mass so you don't end up with osteoporosis later in life.0 -
maybe add some carbs?0
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Add more things to your salad.
Nuts, cottage cheese, meats, eggs, fruit...all good with salads.0 -
peanut butter
THERE IS ALWAYS ROOM FOR PEANUT BUTTER!0 -
definitely add some low sodium nuts to your diet, nuts are high in calories (eat only the serving size on the package) BUT they are an excellent source of protein and healthy fats0
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peanut butter makes the world go round0
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I never understand these "I can't eat enough threads." You're here to lose weight right? So you've at some point gained weight. which means at some point you had no trouble eating MORE than enough calories. Do some of whatever you did before just not to the point where you go over your needs. Heck, have a chocolate milk. I had 12 ozs tonight and that was 340 calories.0
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Nuts, peanut butter, full fat dairy, oils, avocado, eggs, cheese, food in general. Losing weight doesn't have to be all lettuce and chicken breasts.
This...0 -
My calories have never been set to 1200 since I started - I do understand your dilemma though. It's like, when I first started out with all this newfound willpower, even though I had no intention of trying to eliminate all junk food, I was afraid if I got started on the junk food, I'd binge or something. So even though my calories are higher than yours OP, I was under quite a bit in the first month or so. That made working out progressively harder because I began feeling tired and run down.
Now, if I have calories left to eat at the end of the day, I will eat something just because I like it
That's how I get my ice cream, chocolate, whatever in my diet.
If the willpower thing is what has you concerned, I will tell you that I decided to keep certain things I like in the house if I know I won't binge on them. I have amazing self-control over ice cream - I really can eat just 1/4 cup and be happy. It's certain salty greasy snacks that get me, so I usually don't keep them around.
For day to day - you've already had tons of advice there of foods to add. And you can always make your salads bigger, more veggies, add more dressing, croutons, cheese, etc.0 -
Drink a coffee with cream and sugar, lots of calories there lol0
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Add a protein shake. You probably could use some more protein. Syntha-6 is really good.0
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Well people tend to drink the majority of their calories with sodas, if you're struggling to eat because you're full, how about you take that idea in a healthy way by drinking juice with your meals? If you stick with juices that are %100 juice and don't have extra sugar, you can meet a healthy calorie goal. Orange juice especially; it's high in potassium which helps if you have a high sodium intake, so you'll reduce bloating too!0
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Coconut oil, olive oil, peanut butter, almonds... Eat some healthy fats!0
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Have some nuts. They help you live longer, and they're high in calories. Or have dessert if you want something not so healthy.
I normally never have a problem eating at least 1200 calories a day.0 -
I swear this site gives me the warm fuzzies. My best friend thinks I'm disgusting for my love of all things peanut butter. It's like... the best thing that ever happened to food.
Then to see so many on here who love it as much as I do. I've found my community.
But everyone has already said what I would suggest. Peanut butter, avocados. Full fat everything, including ice cream. I don't go a day without eating ice cream in some form and I have no trouble hitting my 1900.
But mostly peanut butter.0 -
First thing: Kick the diet soda. If you need more cals and your gonna drink soda anyways, drink the real thing. Sugar is better for you than aspartame. >.< (In my unprofessional opinion.)
Second thing: Get some super-dark chocolate. The darker the better, dark chocolate has its health benefits and it is high in cals. (Plus super delicious, so easy to eat.)
Last thing: It is not likely that nuts are making your skin breakout unless you are allergic. (which would be rashes anyways) It could have to do with the oils that some nuts are coated with to make the salt/other flavours stick. Try some plain nuts.0 -
I have the same problem but find it much easier to get closer to the 1200 calories, if you concentrate more on getting 3 vegetables per day (make sure to shake it up). Try something new everyday brussel sprouts, asparagus with parmessian cheese, baked yams, broccoli, green beans, avocados (best if the veggies are fresh). At least 2 fruits per day (again try something new-mango, kiwi, strawberries. Limit your meat to 6 oz per day. However, fill in with cottage cheese and yogurt. The other thing I have found is to find a cook book (Taste of Home special editons -diabetes) has some really good ideas for main courses and sides. I'm not a big bread eater so I use pasta more then bread. There is some really good healthy pasta dishes out there.
I can relate to your favorite foods I have been there. However, I'm to the point now that I really enjoy the fruits and veggies and finding new creative ways to add them into everyday meals to make them healthier.0 -
Man, when I make a salad it can be 400-500 calories easy. Load it up with beans, protein, veggies, avocado, and a few croutons. Pair it with a fruit smootie, maybe add some protein powder...BAM healthy 750 calorie lunch
Add that to the breakfast eggs along with my greek yogurt/granola workout snack and you're there before dinner!0
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