I don't know what to eat

Awesome food ideas here;

http://simplesciencefitness.com/#short-list-of-foods

higher calorie good foods, avocado and almonds.

You are more than welcome to friend me and check my diary - back up a month or 2 - I'm fidling with things trying to maintain now and find the correct calorie count so I have it set at 1500 so when you go back it will show me consistantly under - but at 1200 calories it was what it should be.

Repeat after me... "peanut butter is my friend!"

When you are close to your goals, a less drastic cut is actually more helpful in keeping your progress moving forward. The more you cut, the deeper you cut makes your body shift and adapt, in the same way that it adapted to overeating by storing the extra food as fat. The longer you cut, the more your hormones shift into a stance of lower leptin, higher cortisol, lower ghrelin, higher insulin spikes from the same amount of carbs, lower growth hormone.

The problem is, all of these hormones are interconnected. In english, early in the morning upon waking, higher cortisol levels will cause more insulin to be produced than is needed, leading to a quicker spike, and sometimes a lower blood sugar level than before you ate. This is why some people feel hungry an hour or two after breakfast.

Add calories. At this point, think of yourself not as a girl who is living in the concrete jungle, but a survivalist scrounging for food. You have all of this food around you, and none of it is acceptable to eat, the same way a survivalist won't eat grass or tree bark. In that kind of situation, peanut butter is your friend, avocados are your friend, full fat foods are okay for you to eat, you got closer to your goals, you look amazing, ease up on the gas pedal.

You can do this. A conservative estimate for your BMR is roughly calculated at 10 or 11 calories per pound of weight, this would give you a range of 1500-1650 calories for your body to use in a coma. You aren't though, Start thinking about which healthy foods you can add some fat to, healthy fats, but most importantly..

Change it up, don't let your body adapt. If your workouts are no longer challenging, they won't shock your body into adapting, they won't make you get stronger.. you're simply performing a task that your body has adapted to perform exceptionally well at. No reason for your body to vampire bodyfat stores or grow muscles if you aren't giving it the stimulus to do so.

KALE!

Awesome food ideas here;

http://simplesciencefitness.com/#short-list-of-foods

higher calorie good foods, avocado and almonds.

^^^

sautee vegetables in a tablesoon of olive oil. incorporate avocado, almonds, heck, even cheese into your diet if you want. and for heaven's sake EAT PROTEIN!

No food is perfect - you are thinking too hard. I was also between 1370 and 1210 NET when I was losing. I've added in 250 more now that I'm maintaining. I'm also tracking those calories more carefully with fitbit, which lets me eat more.

There's nothing wrong with ANY food. Natural sugars give you energy - that's what calories are. So does fat. When they're in foods with vitamins and minerals, that's FINE. The hype against them is for foods that are all sugar and fat and salt (great taste) but no nutritional value.

My 1200 calorie diet includes yoghurt, fruit, muesli, and coffee for breakfast (200 calories). Roast beef rollup and fruit for lunch (200 calories). Figs or dates or nuts for snack (100 calories). A nice dinner with some good lean protein, a bunch of greens, and probably something like rice or yams or potatoes. A small amount of ice cream with nuts around 9 for desert (200 calories).

Depending on what I have for dinner and how much I exercise I might have a drink or some fruit or desert or a second helping of meet. Or a glass of milk (180 calories!) or toast with butter (200 calories) or CHEESE (100-125 calories a slice).

A muffin is 400 calories. OJ and toast with butter is 500 calories. It's not hard to add in calories. That's why we're all here.

You have three alternative hypotheses for why you're not losing. Either you are eating so very little that your metabolism has become extremely sluggish. OR you aren't counting, measuring, or logging as accurately as you think you are and you're eating a lot more than you think. OR you are trying for goal below what your body can sustain. I don't know which is true, but I would explore all options.

It may sound stupid but i don't know what the best foods are to eat each day. I've lost a lot of weight and I'm nearly at my goal, 7-10lbs to go. I go to the gym 3-5 times a week. I struggle to reach 1,200 calories a day, because I simply do not know what to eat. I started eating a lot of fruit, but this is all very high in sugar. I sometimes have vegetables for snacks instead but I also know these are just so low in calories. I need to eat at least 1,200 a day. I haven't lost any weight in the past 2 months and I think this is down to my diet. Could somebody maybe guide me on breakfast/lunch/snacks? What also should be my daily calorie intake? I'm 150 lbs and 5 foot 7.

Whatever you like, really.

In general lean meats and vegetables should form the base of your diet. If you do that, getting enough protein, fat, and micronutrients is no problem. Fill the rest of the calories with anything you want: ice cream, cheese, milk, peanut butter, potatoes, pasta, rice, fruit, chocolate, etc.

BTW, stop tracking sugar entirely. How much sugar you get in a day has no relevance or importance in any capacity whatsover.

Winner, winner, chicken dinner.^ Unless, of course, you want to over complicate things and deprive yourself for no reason.

Protein helps loose weight too in moderation. Lean meat, yogurt, cheeses, nuts etc.

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