Switching from Low Calorie Diet to TDEE based diet

emAZn
emAZn Posts: 413 Member
edited January 27 in Health and Weight Loss
I’m hoping for advice on what will happen if I switch from a low calorie diet to a tdee based diet…

I started this weight loss journey about 1.5 years ago and not knowing much about nutrition I did the HCG diet only (I didn’t acutally take the HCG) and stuck to the 500 calorie a day, no carbs, sugar, fats, oils, ect and lost about 20 pounds… I did that for a month and then modified the diet trying to stay under 1000 calories a day, less if I’m not going to exercise that day and have continued to lose about 10 more pounds over the past year and a half-ish…

I’m pretty happy with my weight now and consider my “diet” a lifestyle but I have been doing the research on people who are eating tdee and I’m so surprised to see people eating so many more calories than I’m used to and they are losing weight. I don’t doubt that it works and it is obviously much healthier for you than the restricted diet that I’ve been doing but I’m wondering what will happen to my body if I start eating my tdee. Will I gain my weight back? Will I have to increase my exercise? I started a second job about a month ago so working out more than 3 days a week is becoming a challenge. From the calculator’s information I should be eating double the calories I’ve been eating now… that’s fantastic but I’m a little bit scared to just start eating that much again… Plus how do people get to that many calories… I’ve become the queen of large, filling, low calorie meals. Increase my protein? I could maybe have my first piece of bread in a year and a half  (100% whole wheat of course lol).

I’m not trying to seem silly or uneducated (I’ll admit I was uneducated when I first started) I am just trying to make my “lifestyle” a healthy one while still maintaining what makes me happy which is my weight loss success.

Here is the information from my calculator:

Entered information: 24 year old female, 66 inches tall, weighing 133 pounds, BMI of 21.5 (Normal weight). From the information that you entered, you'd like to weigh 124 lbs. Harris-Benedict Formula - Based on this formula, your current BMR is 1431 calories.

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1670 - Daily Calories
Lightly Active (light exercise/sports 1-3 days/wk) 1914 - Daily Calories

Replies

  • diannethegeek
    diannethegeek Posts: 14,776 Member
    I'm going to hazard a guess that eating so little for over a year has caused your metabolism to adapt and slow. You'll likely see an increase on the scale when you increase your calories. Some of this will be increased water weight as your body replenishes its glycogen stores. You can increase your calories slowly to give your body some time to adjust.
  • daniellemm1
    daniellemm1 Posts: 465 Member
    bump
  • jadeyq1
    jadeyq1 Posts: 178 Member
    So are you currently eating a maximum of 1000 cals a day?

    And do you want to lose any more weight or just maintain your current weight?

    Try gradually increasing your intake. As mentioned above it is likely that you will see an initial gain until your body adjusts and gets used to you feeding it what it needs but you will maintain/lose again eventually although it won't be immediate from my experience.

    Good luck :)
  • emAZn
    emAZn Posts: 413 Member
    yes currently eating max 1000 a day but more like 700-800 because I'm not excercising... I'm looking to maintain for the most part maybe lose 3-4 more pounds... lol I know it's crazy but i've just been doing it this way for so long because it worked for me...
  • herblackwings39
    herblackwings39 Posts: 3,967 Member
    I'd suggest increasing slowly, maybe move up 100 calories per day for a couple weeks then add another 100 etc...
  • cmriverside
    cmriverside Posts: 34,847 Member
    yes currently eating max 1000 a day but more like 700-800 because I'm not excercising... I'm looking to maintain for the most part maybe lose 3-4 more pounds... lol I know it's crazy but i've just been doing it this way for so long because it worked for me...

    This is really bad. Please see a doctor first of all. A 24 year old 5'6" woman eating 700-800 calories a day is asking for serious health issues.
  • jadeyq1
    jadeyq1 Posts: 178 Member
    Yeah work your way up slowly. It could take a long while for your body to readjust as you are eating waaaay too few calories but I think you will feel better in the long run and your body will thank you for it. Ultimately you want to be healthy so to do that you need to provide your bod with more sustenance :)

    Remember that these changes are for life and I'm sure you'd much rather be eating a bit more in the long run :)
  • emAZn
    emAZn Posts: 413 Member
    [/quote]

    This is really bad. Please see a doctor first of all. A 24 year old 5'6" woman eating 700-800 calories a day is asking for serious health issues.
    [/quote]

    Yes, I understand this, that's why I'm trying to educate myself on a healthier lifestyle :)
  • Calliope610
    Calliope610 Posts: 3,784 Member
    Bump up your calories gradually, about 150 - 200 cals every week or two. Give your body time to adapt.

    And 1 serving (2TBSP) peanut butter is 190 cals. There is your extra calories, some good protein and healthy fats necessary for a good, healthy diet.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Assuming you eat at your TDEE, you will likely gain a bit of weight in the beginning (most of it water weight) as your body adjusts to the increase in cals. How much weight you gain is hard to say... it depends on your genetics, how much you increase cals, etc. In time this will level off and your weight will hold steady.

    If you increase cals slowly (say 100 cals every 2 weeks), you'll limit the "shock" to your body and thus limit that initial weight gain. Many people who make significant increases (either from VLCD to TDEE, or from a moderate deficit to a moderate surplus... think bulk/cut cycles) can be shocked at the initial weight gain due to the significant increase in cals.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    yes currently eating max 1000 a day but more like 700-800 because I'm not excercising... I'm looking to maintain for the most part maybe lose 3-4 more pounds... lol I know it's crazy but i've just been doing it this way for so long because it worked for me...

    Just something else to consider... "working for me" shouldn't be based solely on scale weight. At least in my opinion it shouldn't be. Yes, you can eat very low cals and lose weight, but you'll likely also lose muscle/lean mass, and if done long enough, there can be hormonal issues as well. So while the number on the scale is going down, there are other issues at play that may make it less successful that it seems at face value.
  • emAZn
    emAZn Posts: 413 Member
    yes currently eating max 1000 a day but more like 700-800 because I'm not excercising... I'm looking to maintain for the most part maybe lose 3-4 more pounds... lol I know it's crazy but i've just been doing it this way for so long because it worked for me...

    Just something else to consider... "working for me" shouldn't be based solely on scale weight. At least in my opinion it shouldn't be. Yes, you can eat very low cals and lose weight, but you'll likely also lose muscle/lean mass, and if done long enough, there can be hormonal issues as well. So while the number on the scale is going down, there are other issues at play that may make it less successful that it seems at face value.

    Completely agree... I've definatley had my trials an tribulations with the concequences of a low calorie diet... i think i will be much happier and of course healthier eating at my tdee... it's just totally opposite of everything ive been doing for the past year..
  • cmriverside
    cmriverside Posts: 34,847 Member
    yes currently eating max 1000 a day but more like 700-800 because I'm not excercising... I'm looking to maintain for the most part maybe lose 3-4 more pounds... lol I know it's crazy but i've just been doing it this way for so long because it worked for me...

    Just something else to consider... "working for me" shouldn't be based solely on scale weight. At least in my opinion it shouldn't be. Yes, you can eat very low cals and lose weight, but you'll likely also lose muscle/lean mass, and if done long enough, there can be hormonal issues as well. So while the number on the scale is going down, there are other issues at play that may make it less successful that it seems at face value.

    Completely agree... I've definatley had my trials an tribulations with the concequences of a low calorie diet... i think i will be much happier and of course healthier eating at my tdee... it's just totally opposite of everything ive been doing for the past year..

    You're at a good weight to start to raise cals. The sooner the better. I think you've gotten good advice here. If it were me, though, I'd just jump right on up to the TDEE minus 10%. All-at-once. Then stay there for six weeks - maybe stay off the scale for that time. Then at six weeks re-evaluate. Your body really really needs the nutrition now - as soon as possible.

    Good luck to you, keep reaching out.
  • emAZn
    emAZn Posts: 413 Member

    You're at a good weight to start to raise cals. The sooner the better. I think you've gotten good advice here. If it were me, though, I'd just jump right on up to the TDEE minus 10%. All-at-once. Then stay there for six weeks - maybe stay off the scale for that time. Then at six weeks re-evaluate. Your body really really needs the nutrition now - as soon as possible.

    Good luck to you, keep reaching out.

    Thanks!! I was thinking about adding them all in and staying off the scale but I don't know if i can do that... Losing weight has been a head game enough for me and I'm finally at a mentally healthy place... my poor boyfriend...
  • cmriverside
    cmriverside Posts: 34,847 Member

    You're at a good weight to start to raise cals. The sooner the better. I think you've gotten good advice here. If it were me, though, I'd just jump right on up to the TDEE minus 10%. All-at-once. Then stay there for six weeks - maybe stay off the scale for that time. Then at six weeks re-evaluate. Your body really really needs the nutrition now - as soon as possible.

    Good luck to you, keep reaching out.

    Thanks!! I was thinking about adding them all in and staying off the scale but I don't know if i can do that... Losing weight has been a head game enough for me and I'm finally at a mentally healthy place... my poor boyfriend...

    :laugh: I'll bet it has. You've made it much more difficult than it needs to be. You don't n e e d to cut calories down to 700-800 in order to lose weight. That must have been really hard for you to stick with - and I'm sure your boyfriend had to put up with some serious mood swings while you were doing that. Low calories affect everything - your hormones, your energy, your strength, your hair, nails, and skin. I'm surprised you have been able to do it at all. Weight loss isn't and shouldn't be a head game. If you are hungry, there's a reason. If you under eat, you affect every aspect of your life.

    If you are always hungry, you're doing it wrong. Your body will tell you what it needs. Please listen to it.


    *edit because affect/effect gets me every time :tongue: . . . and it may still be wrong, but meh.
  • Diamond05
    Diamond05 Posts: 475 Member
    Bump
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