A question for 1200 calories per day consumers

I eat less than 1200 everyday and am never hungry. I also work out everyday. I never eat my calories back. My numbers prove that this works for me.

One of the issues for people and they don't actually realise - they often do not eat correctly for years.

They eat at around the suggested sensible amount which is 300-600 more than 1200 and don't lose because of insulin resistance and simply put it down to calories rather than trying to understand the science behind their lack of weight loss.

Even when they diet on the higher amount, they don't realise what they are eating may have any effect, macros do often matter - calories are usually the culprit but not the only reason for a lack of weight loss.

Get insulin resistance under control, you'll be on a much better level ))

Do you have any advice for getting insulin resistance under control? I had gestational diabetes, and am worried about developing type 2...I am watching my carbs, and trying to avoid refined sugars at all costs. I have 1-2 pieces of fruit per day (usually an apple and something else) and don't touch sweets or soda, even diet. I have googled this topic, and am still not sure if I am doing all I can. Thanks for your input!

Yes quite simple really.

Cut carbs out for 2-3 weeks, as in use a keto diet. Slowly re-introduce carbs, avoiding starchy carbs and anything simple (e.g. haribo etc). Find out which ones you are sensitive and actually stop the cells reacting to the insulin.

You could even carb cycle (3 days low/zero carbs) and 1 day higher carbs once you've had 2-3 weeks off carbs.

Hope that helps.

You can't just look at one side or the other. It goes back to everyone is different. Their needs are different. We aren't all going to fit into the same mold all the time. Weight loss and diet have to be tailored to the individual. As a nutritionist, you're not going to put a diabetic on a high carb diet or tell a person with BP issues that are sodium sensitive to not monitor sodium. I'm guessing that you individualize meal planning for your clients.

So to make yourself more healthy, you eat in an unhealthy manner below what is healthy for you to eat? Incredible logic.

Yes I do make individual meal plans etc.

I don't eat unhealthy. I eat extremely healthy. Lots of veggies, lean protein, nuts, good fats, fruits, fish. Some days I don't eat a lot because I'm sleeping or at work. I supplement with a protein shake on days I think I'm not going to eat well. I can add fruits, veggies and dairy to eat easily and take it on the go with me.

Eating healthy foods doesn't make the amount you are eating, healthy. Comprends pas?

So you suggest I eat until I get sick just so I can meet some magical number? Or eat crap food that has no nutritional value for no other reason than meeting that magical number, even if I'm already full?

I think one of the things to keep in mind is that your body will adjust to the way you eat. I used to take in a ridiculously low amount of calories each day, and i would get physically sick if i ate a sandwich of normal size. Then a year later, i had no problem at all taking in 3500 calories in a day. If you are so full but you aren't meeting your calorie requirements, increase by 100 calories (a TBLS of PB) each week until you become accustomed to it.

You can't just look at one side or the other. It goes back to everyone is different. Their needs are different. We aren't all going to fit into the same mold all the time. Weight loss and diet have to be tailored to the individual. As a nutritionist, you're not going to put a diabetic on a high carb diet or tell a person with BP issues that are sodium sensitive to not monitor sodium. I'm guessing that you individualize meal planning for your clients.

So to make yourself more healthy, you eat in an unhealthy manner below what is healthy for you to eat? Incredible logic.

Yes I do make individual meal plans etc.

I don't eat unhealthy. I eat extremely healthy. Lots of veggies, lean protein, nuts, good fats, fruits, fish. Some days I don't eat a lot because I'm sleeping or at work. I supplement with a protein shake on days I think I'm not going to eat well. I can add fruits, veggies and dairy to eat easily and take it on the go with me.

Eating healthy foods doesn't make the amount you are eating, healthy. Comprends pas?

So you suggest I eat until I get sick just so I can meet some magical number? Or eat crap food that has no nutritional value for no other reason than meeting that magical number, even if I'm already full?

I think one of the things to keep in mind is that your body will adjust to the way you eat. I used to take in a ridiculously low amount of calories each day, and i would get physically sick if i ate a sandwich of normal size. Then a year later, i had no problem at all taking in 3500 calories in a day. If you are so full but you aren't meeting your calorie requirements, increase by 100 calories (a TBLS of PB) each week until you become accustomed to it.

My daily calories are all over the place. They can range from 600-1800 depending on how I feel. I guess I'll go add them up and seewhat tthe average was over the last two weeks. Based on my bf%, I'm probably fine.

So you suggest I eat until I get sick just so I can meet some magical number? Or eat crap food that has no nutritional value for no other reason than meeting that magical number, even if I'm already full?

I think one of the things to keep in mind is that your body will adjust to the way you eat. I used to take in a ridiculously low amount of calories each day, and i would get physically sick if i ate a sandwich of normal size. Then a year later, i had no problem at all taking in 3500 calories in a day. If you are so full but you aren't meeting your calorie requirements, increase by 100 calories (a TBLS of PB) each week until you become accustomed to it.

You are potentially answering "yes" to the other poster's question. If you have met macros with plenty of protein and fat already there, PB is a "crap" food.
As I detailed in an earlier post, the only reason I would suggest any magic number would be if your deficit was too large for your fat stores to support by releasing 31.4 calories per pound per day. Then I would agree it would be better to eat PB or even marshmallows than to lose LBM. Then again, I would not call that number magic; I call it science.

Based on that calculation, my average calorie intake, and my bf%, I'm higher than my TDEE. So you're saying that's OK?

So you suggest I eat until I get sick just so I can meet some magical number? Or eat crap food that has no nutritional value for no other reason than meeting that magical number, even if I'm already full?

I think one of the things to keep in mind is that your body will adjust to the way you eat. I used to take in a ridiculously low amount of calories each day, and i would get physically sick if i ate a sandwich of normal size. Then a year later, i had no problem at all taking in 3500 calories in a day. If you are so full but you aren't meeting your calorie requirements, increase by 100 calories (a TBLS of PB) each week until you become accustomed to it.

You are potentially answering "yes" to the other poster's question. If you have met macros with plenty of protein and fat already there, PB is a "crap" food.
As I detailed in an earlier post, the only reason I would suggest any magic number would be if your deficit was too large for your fat stores to support by releasing 31.4 calories per pound per day. Then I would agree it would be better to eat PB or even marshmallows than to lose LBM. Then again, I would not call that number magic; I call it science.

Based on that calculation, my average calorie intake, and my bf%, I'm higher than my TDEE. So you're saying that's OK?

I am saying you should first make sure you get your needed daily nutrients; dietitians suggest that you should be able to do that with balanced meals on a 1200 calorie diet. After that I would make sure that there is fuel enough for TDEE, either from calories consumed or body fat releasing energy. I don't know if you read my earlier post, but my one slight disappointment was that I calculate that the weight I lost was 75% fat and I was hoping for 80% or more. I have been told that going a little slower would have helped. Others have told me that heavy weight training would have helped. I was told these things by people who claim to have gotten a higher percentage of fat loss. Anyway, I have no reason to say it isn't OK, but I am just some guy on the internet. you should take those numbers and do some checking and make the decision yourself. I do not regret losing fast, even though I need to do tone up some now.

I'm not trying to lose fast, just struggling to average more than 1350 calories a day. Some days I can eat 1800 easily, other days I'm forcing myself to get 600. But overall my average calories + the "fat calories" exceed my TDEE. I eat mostly veggies, lean meats, dairy, beans, good fats etc. I try to at least make my calories count. How do you determine what percentage lost was lbm?

I'm not trying to lose fast, just struggling to average more than 1350 calories a day. Some days I can eat 1800 easily, other days I'm forcing myself to get 600. But overall my average calories + the "fat calories" exceed my TDEE. I eat mostly veggies, lean meats, dairy, beans, good fats etc. I try to at least make my calories count. How do you determine what percentage lost was lbm?

BTW, you are lucky if you struggle to eat more than that while you have a bunch to lose. Besides the pure science reason to worry about going too low (causing LBM loss), another reason is that for most people, myself included, it is not easy to stick to it. These are legitimate reasons for a lot of people to eat more than 1200. But making a blanket statement that it is too low and that anyone who tries it will suffer various fates and fail is just wrong, IMO. It was hard for me to do it, but I decided it was worth it.

I'm not trying to lose fast, just struggling to average more than 1350 calories a day. Some days I can eat 1800 easily, other days I'm forcing myself to get 600. But overall my average calories + the "fat calories" exceed my TDEE. I eat mostly veggies, lean meats, dairy, beans, good fats etc. I try to at least make my calories count. How do you determine what percentage lost was lbm?

BTW, you are lucky if you struggle to eat more than that while you have a bunch to lose. Besides the pure science reason to worry about going too low (causing LBM loss), another reason is that for most people, myself included, it is not easy to stick to it. These are legitimate reasons for a lot of people to eat more than 1200. But making a blanket statement that it is too low and that anyone who tries it will suffer various fates and fail is just wrong, IMO. It was hard for me to do it, but I decided it was worth it.

I've been eating that way for 9 years. I lost my job, went back to school, my boys became garbage disposals...I mean teens, and I just have never gotten my habits back in order. I quit drinking coffee so much and lost over 10 lbs quickly just from cutting that out. I'm within my BMI, just trying to get to a lower weight and eat a steadier diet.

OK, now I am confused. You are within BMI? But you have enough fat mass to support your TDEE? That generally doesn't happen.

My TDEE is 2136. Based on bf% of 24.6 and weight of 145 that would be 1116 in sustainable calories, correct? Plus I'm averaging 1350 a day in calories consumed calories. So the 1116+1350 is greater than my TDEE. Is that what you were meaning earlier?

Yes, it is. That TDEE includes activity? While I am not a fan of the "eat back" school because of the compounding of common errors and because it isn't needed when overweight, it could be needed when at or near break even. A low activity TDEE for me is around 2000 and I currently have over 40 pounds of fat, so you can calculate that I would still be fine doing low cals except that I have been running over 20 miles a week the last 6 weeks or so (and about 15 a week for a few months before that). I am starting to hit the gym now as well. So I am borderline at best for being able to support an active TDEE on 1200 now. My point in answering on this thread is to point out that people who are at the stage I was or even more overweight should not be discouraged from doing it just on principal. While the math works, I think it is fine. The math does work for you, but you are pretty darn close to the point where it stops working.

I am also pretty darn close to where it will stop working, so I am changing to add more because I do intend to lose further and within a few weeks of loss I would definitely cross the point where LBM would have to provide some of my calories.

My TDEE is 2136. Based on bf% of 24.6 and weight of 145 that would be 1116 in sustainable calories, correct? Plus I'm averaging 1350 a day in calories consumed calories. So the 1116+1350 is greater than my TDEE. Is that what you were meaning earlier?

Yes, it is. That TDEE includes activity? While I am not a fan of the "eat back" school because of the compounding of common errors and because it isn't needed when overweight, it could be needed when at or near break even. A low activity TDEE for me is around 2000 and I currently have over 40 pounds of fat, so you can calculate that I would still be fine doing low cals except that I have been running over 20 miles a week the last 6 weeks or so (and about 15 a week for a few months before that). I am starting to hit the gym now as well. So I am borderline at best for being able to support an active TDEE on 1200 now. My point in answering on this thread is to point out that people who are at the stage I was or even more overweight should not be discouraged from doing it just on principal. While the math works, I think it is fine. The math does work for you, but you are pretty darn close to the point where it stops working.

I am also pretty darn close to where it will stop working, so I am changing to add more because I do intend to lose further and within a few weeks of loss I would definitely cross the point where LBM would have to provide some of my calories.

That's with 3-5 days exercise. I'll be 43 in a few weeks and I'm only 5'4. I'm working on increasing my calories but it's been a balancing act between my blood pressure, eating good foods to support that and my crazy shift work. I'll find the right balance eventually. It's just been a trial and error up until now.

I feel so bad for people eating 1200 calories, I eat over double that and I'm losing around 1.5-2lb a week yet I still sometimes feel hungry. Not talking about those netting 1200 but those who eat 1200 or less without being exceptionally small or thin plus exercise on top of that are kidding themselves if they say they aren't hungry.

So? If kidding themselves is working, why do you feel sorry for them if they are having success? If you eat over double that, lets say 2500, and can lose 2 pounds a week then you must have a TDEE of 3500 or so. Very few people do. I am a 175 pound man, I run over 20 miles a week and mine is much lower than that.

is the 1250 cal net or gross/
what exercise do you do?
Thanks

I feel so bad for people eating 1200 calories, I eat over double that and I'm losing around 1.5-2lb a week yet I still sometimes feel hungry. Not talking about those netting 1200 but those who eat 1200 or less without being exceptionally small or thin plus exercise on top of that are kidding themselves if they say they aren't hungry.

Looking at your diary, you really don't eat a lot. Most of it is cookies and protein shakes. You certainly didn't die Sunday when you only took in 1200 calories. It's not like we don't eat. Most days I eat a lot. It's just not from cookies and candy.

My teen son's would feel bad for you if they saw your meals. Does that mean you're depriving yourself? No, it just means you choose to eat less calories than they do.

Dang, you busted him pretty clean with the open diary. I did a quick report on the month and saw one day down around 800, a couple around 1000 plus a few others that were pretty low. Glass houses, rocks and all that...

Thanks for all the info today.

I was put on 2000 calories a day by a personal trainer, nutrionist or whatever. Had to eat clean foods, and healthy and regularly and blah blah blah. Gained literally 7-8kg in 2 weeks... I was told, you will gain weight at first, but then it will fall off... BULL****. I cant afford to gain 10kg just to sort out the metabolism.. That was 8-9months ago, and still cant shift the weight!!!!! (Mind you I'm not sticking to my 1200 very well either, the extra weight has been a huge downer and has not helped with my motivation at all).

I want a vegemite sandwich. Is it lunch time yet?