wth do people eat on 1500 calories?
Replies
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People are telling you to cut the sugar from your coffee, but there's only 16 calories in one teaspoon. So you have to be consuming an awful lot of coffee to see a benefit from that. Swap the cream for milk (dairy or non). That will cut calories and fat. It will taste weird at first, but keep doing it and you'll get used to it.
With your headache, if it was in fact from not eating enough, you just might be able to eat some fruit instead of bread. It may not be the carbs your missing.0 -
Fewer grains, more veggies and lean meats. All that rice and bread is not filling.0
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I naturally eat around 1,400-1,600 calories a day-this is eating until full and never being hungry. I eat a whole foods, plant based diet and my carbs are usually in the 250-275 range each day.
I eat a large green smoothie every day, a couple servings of a whole grain (1 cup brown rice, oats, a whole grain tortilla etc), usually 1 cup of beans, a veggie/mushroom based dish, like a salad or sauteed veggies, and then nuts and/or seeds. With some misc. things like raisins, olives etc. These foods are very filling and I have no problem with my calories-I actually come in under what my maintenance target is most days.
I'm 5ft, 6in, 123.5lbs and in maintenance
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I naturally eat around 1,400-1,600 calories a day-this is eating until full and never being hungry. I eat a whole foods, plant based diet and my carbs are usually in the 250-275 range each day.
I eat a large green smoothie every day, a couple servings of a whole grain (1 cup brown rice, oats, a whole grain tortilla etc), usually 1 cup of beans, a veggie/mushroom based dish, like a salad or sauteed veggies, and then nuts and/or seeds. With some misc. things like raisins, olives etc. These foods are very filling and I have no problem with my calories-I actually come in under what my maintenance target is most days.
I'd strongly recommend that you significantly increase your protein intake.0 -
can i ask why you need to go from 21-2300 cals to 1500?0
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I naturally eat around 1,400-1,600 calories a day-this is eating until full and never being hungry. I eat a whole foods, plant based diet and my carbs are usually in the 250-275 range each day.
I eat a large green smoothie every day, a couple servings of a whole grain (1 cup brown rice, oats, a whole grain tortilla etc), usually 1 cup of beans, a veggie/mushroom based dish, like a salad or sauteed veggies, and then nuts and/or seeds. With some misc. things like raisins, olives etc. These foods are very filling and I have no problem with my calories-I actually come in under what my maintenance target is most days.
I'd strongly recommend that you significantly increase your protein intake.
My daily protein levels are usually at or above what the CDC and the WHO recommend for someone my age.0 -
My protein level is at or above what the CDC and the WHO recommend for someone my age.
Yes, and those recommendations are for people who are maintaining their weight and are not very active.
The research and collective experience of the fitness world are absolutely and unequivocally clear: the protein recommendations of the CDC and WHO are inadequate for people who are losing weight and/or are very active. You need significantly more protein than standard RDA values in order to maintain lean mass while losing weight. There's really no room for debate on this topic.0 -
It is not easy at all. I felt like I was starving to death the first two weeks and I am being completely honest. There isn't anything you can eat that will take that feeling away. I had to mentally tell myself "I love the feeling of hunger". Then eventually, I could tell when my body was REALLY hungry.
I drink coffee, a hard boiled egg and a piece of fruit for breakfast. Usually that is my breakfast and my mid morning snack. I suppose you could have 2 hard boiled eggs.
At lunch, I have a salad and a vegetable, like cooked carrot, spinach or sweet potato or whatever is in season. Or cottage cheese with fruit. Or chicken or tuna salad with one slice of whole grain toast, or no bread at all and just lettuce.
The afternoon I will just drink water or have another piece of fruit.
For dinner I will have a normal size dinner meat, starch, veggie.
Usually that is right around 1200 calories.0 -
I eat about 1500 cal per day:
Breakfast: 250ml smoothie (I usually have the vitality one from Waitrose)
I then take the dogs for a walk and then cook my lunch which is usually something similiar to:
140g lean beef mince, 75g basmati rice, 400g chopped tomatoes, 65g sweetcorn, 100g kale.
This is approx. 600-700 cal depending on whether I add peppers, mushrooms etc.
I split this into 2 equal sized meals and have one as my mid-morning snack and one for lunch.
After each meal of these I have a cup of green tea.
I'm usually find I'm not that hungry after these but it took about a week to get used to eating smaller portions.
Mid afternoon I have 2 ryvitas with either low fat cream cheese and ham or tuna and light mayo with either sliced cucumber or tomato and a banana
For dinner: 2 ryvitas with the same as above or low fat rice cakes with light cream cheese and smoked salmon.
I also allow myself a treat during the day at some point so either low fat yoghurt, 3 squares of green and black dark chocolate etc.
I eat approx every 3 hours and don't feel hungry or sleepy and generally have good energy throughout the day. Also I make sure I have 2 litres of water a day.
I think switch the sugar for sweetener in coffee or try and phase out coffee completely and switch to a green tea (speeds up metabolism and suppresses hunger!!) Also I think try basmati or brown rice if you are not already 0 -
I read that sometimes headaches are related to high sodium on a diet. (Just saying ) 0
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I am not much of a breakfast person, so usually just a Greek yogurt. Lunch is usually a salad (a hard-boiled egg, 1.5 oz cheddar cheese, lots of veggies and a T of Newman's Own Olive Oil & Vinegar dressing) with six squares of Green & Black's 85% cocoa dark chocolate and a T of peanut butter. Dinner varies, but lately a veggie burger with cheese on whole grain bread and then a fruit smoothie for "dessert" (1 cup blueberries, 1/2 cup each raspberries and blackberries, a couple strawberries, a banana and 1 T PB&Co. Dark Chocolate Dreams, topped with light whipped cream).0
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Where would I cut corners? In your example diet, I would go to 2 eggs (or use 3 servings of an egg substitute), and cut out the pat of butter and half the sugar and cream. Then for dinner I would cut out half the chili or rice, and probably all the yogurt. I would substitute the yogurt in later for the rye & turkey breast.0
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I didn't log over this past weekend but overall I've been better with completing my diary over the past few weeks. It's open if you want to take a look for ideas. My daily goal is 1510.0
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I spend an evening making a batch of burritos. refried; black beans with onion lime juice and spices; rice in chicken broth with tomato paste; tomatillas blended with cilantro, chili, garlic, and cooked with a bit of bouillion; salsa (soak onions in lime juice for 10 min, add tomatoes etc); yogurt mixed with sriracha; mixed cheese. I use lavash valley bread, make a *huge* burrito, and it's about 400 calories. I make 10 at a time, and freeze most for later dinners. Hope this helps?0
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I usually only have 2 eggs (or egg whites). No sugar in my coffee, half the cream. I don't eat things like yogurt with big meals, I usually do that for breakfast or a snack if I'm hungry and know a meal isn't coming soon.0
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You aren't having hunger headaches because you are certainly getting enough to eat. When the headaches come up, drink 8 oz of water and take an asprin rather than eating more. If you are still hungry 10 minutes later then eat.
For breakfast cut 2 eggs and have one egg with 3 egg whites and ADD MEAT and cut the butter!!
Good luck to you0 -
I guess everyone is different but my meals get larger as the day progresses. My breakfast is limited to a bowl of cereal and juice and I'm fine until lunch. Not every cereal works though; I had to find one that did. My personal favorite is Quaker Oatmeal Squares (250 cal w/skim milk). Sounds like a lot of calories for cereal but it leaves me satisfied. Glass of orange or apple juice and I'm good-to-go. I also found that hot cereal prepared with water left me more hungry. The milk is key, at least for me anyway. You may need to change it up to find a combination that works.0
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bump0
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My protein level is at or above what the CDC and the WHO recommend for someone my age.
Yes, and those recommendations are for people who are maintaining their weight and are not very active.
The research and collective experience of the fitness world are absolutely and unequivocally clear: the protein recommendations of the CDC and WHO are inadequate for people who are losing weight and/or are very active. You need significantly more protein than standard RDA values in order to maintain lean mass while losing weight. There's really no room for debate on this topic.
Um, I am in maintenance and my main exercise is walking. :huh:0 -
Sounds to me like you are giving a whole lot of excuses as to why you NEED to eat and eat and eat.0
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Greek yogurt really helps for me because it has protein and keeps me full. I eat it for breakfast every day, but also add it (like sour cream) to lunch and dinner when I can.0
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It's just a matter of self discipline.
It's really not all that hard once you commit.0 -
I asked pretty much the same question when I started on here May 26th, and looking back it hasn't been that hard for me. I still eat 3 regular meals a day, just got smarter about what, and how much of it eat. I am in the Navy, and currently deployed onboard ship, so some days it is rough. Feel free to look at my food diary though, I stay under 1500 pretty much every day.0
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My protein level is at or above what the CDC and the WHO recommend for someone my age.
Yes, and those recommendations are for people who are maintaining their weight and are not very active.
The research and collective experience of the fitness world are absolutely and unequivocally clear: the protein recommendations of the CDC and WHO are inadequate for people who are losing weight and/or are very active. You need significantly more protein than standard RDA values in order to maintain lean mass while losing weight. There's really no room for debate on this topic.
Um, I am in maintenance and my main exercise is walking. :huh:
Your intake is still inadequate (you rarely, if ever, meet your actual goal) and you are giving recommendations to someone who is losing weight.
Even if your protein intake were appropriate for you, it's entirely inappropriate for the person you're giving advice to. Don't recommend 250+ grams of carbs a day to someone who is working on a 1500 calorie a day diet for weight loss. That's simply poor, counterproductive advice.0 -
I don't know what to tell you, it's pretty easy to get full on 1500 calories in my experience. That's plenty of food when the food you eat is whole foods and not processed stuff. Honestly, I think this headache and runs stuff your spouting is either bs or you need to see a doctor because there is no reason that someone would have symptoms like that from NOT eating "carbs carbs," as you phrased it. I think you're just trying to give yourself an excuse to eat a lot of bread, rice, and pasta. Those "carbs carbs" are no different than the sugar in other simple carbs. Also, eat more fruit and veggies. The USDA recommended intake is 5-9 servings of fruits and veggies per day.0
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Headaches can be caused by many things besides calorie deficit. For example, eggs, rye, and dairy products all trigger headaches for me. I suffered through years of miserable headaches and even full-blown migraines before finding a doctor who found the problem. Magnesium deficiency can also cause headaches. If you notice muscle tightness, possibly in your neck and shoulders, it might be a sign of low magnesium. One of the successful strategies my doctor taught me for putting a stop to the headaches is to avoid calcium and go for magnesium at first sign of headache. Calcium can make headaches worse, depending on the type of headache. You may have an entirely different set of circumstances but I'm sharing my experience in case you'd like to investigate it further. I wish I'd a clue sooner, myself. In any case, I rarely get headaches anymore since changing my diet. Whew.0
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My protein level is at or above what the CDC and the WHO recommend for someone my age.
Yes, and those recommendations are for people who are maintaining their weight and are not very active.
The research and collective experience of the fitness world are absolutely and unequivocally clear: the protein recommendations of the CDC and WHO are inadequate for people who are losing weight and/or are very active. You need significantly more protein than standard RDA values in order to maintain lean mass while losing weight. There's really no room for debate on this topic.
Um, I am in maintenance and my main exercise is walking. :huh:
Your intake is still inadequate (you rarely, if ever, meet your actual goal) and you are giving recommendations to someone who is losing weight.
Even if your protein intake were appropriate for you, it's entirely inappropriate for the person you're giving advice to. Don't recommend 250+ grams of carbs a day to someone who is working on a 1500 calorie a day diet for weight loss. That's simply poor, counterproductive advice.
OP asked what people are eating to get in around 1,500 calories a day and I told her. I also stated that I'm in maintenance in my response to her. I also eat close to the carbs that MFP default sets for me-hers would be slightly different, since I have my diary set for maintenance.
As for protein goes, my protein levels have been at the CDC recommended levels for a while now (I just checked and only one day was under the recommended 46 grams in the past couple weeks). And just for fun, I changed my diary from maintenance mode to 'lose 1lb a week' and the default protein level adjusted DOWN to 46 grams a day. Carbs dropped down to 168 (which is still a decent carb level), and calories dipped down to 1,220.
So again :huh:0 -
My protein level is at or above what the CDC and the WHO recommend for someone my age.
Yes, and those recommendations are for people who are maintaining their weight and are not very active.
The research and collective experience of the fitness world are absolutely and unequivocally clear: the protein recommendations of the CDC and WHO are inadequate for people who are losing weight and/or are very active. You need significantly more protein than standard RDA values in order to maintain lean mass while losing weight. There's really no room for debate on this topic.
Um, I am in maintenance and my main exercise is walking. :huh:
Your intake is still inadequate (you rarely, if ever, meet your actual goal) and you are giving recommendations to someone who is losing weight.
Even if your protein intake were appropriate for you, it's entirely inappropriate for the person you're giving advice to. Don't recommend 250+ grams of carbs a day to someone who is working on a 1500 calorie a day diet for weight loss. That's simply poor, counterproductive advice.
OP asked what people are eating to get in around 1,500 calories a day and I told her.
That's nice. Good luck with that.
To the OP: Don't do what this person does, or recommends.0 -
My protein level is at or above what the CDC and the WHO recommend for someone my age.
Yes, and those recommendations are for people who are maintaining their weight and are not very active.
The research and collective experience of the fitness world are absolutely and unequivocally clear: the protein recommendations of the CDC and WHO are inadequate for people who are losing weight and/or are very active. You need significantly more protein than standard RDA values in order to maintain lean mass while losing weight. There's really no room for debate on this topic.
Um, I am in maintenance and my main exercise is walking. :huh:
Your intake is still inadequate (you rarely, if ever, meet your actual goal) and you are giving recommendations to someone who is losing weight.
Even if your protein intake were appropriate for you, it's entirely inappropriate for the person you're giving advice to. Don't recommend 250+ grams of carbs a day to someone who is working on a 1500 calorie a day diet for weight loss. That's simply poor, counterproductive advice.
OP asked what people are eating to get in around 1,500 calories a day and I told her.
That's nice. Good luck with that.
To the OP: Don't do what this person does, or recommends.
nm0 -
I am on around 1500 calories a day.
For breakfast, I have a fruit smoothie, 2 hard boiled eggs and coffee with unsweetened vanilla almond milk. That's about 400 calories.
For lunch I have a giant salad with 5 ounces of turkey or chicken on it with raspberry vinegarette dressing and some sort of sweet, either fresh fruit, a couple of 3 musketeers or some sugar free pudding.
For dinner I have a protein, usually chicken or shrimp, but sometimes pork or beef. Depending on the source of protein, I have between 6 and 8 ounces. We also make homemade french fries quite often, or some spaghetti squash, but usually some sort of carb. I also will have some ice cream with hershey's syrup and sunflower seeds if it's a workout day.
I have a cocktail or two each evening that I count into my daily calorie intake, though I am moving away from them now.0
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