Trouble eating enough calories
hlcrotsley
Posts: 4 Member
Hi everyone, I've been on Primal/Paleo for about a month now. After the first 2 weeks I found that days that I was strict I just wasn't hungry and didn't want to eat. While it is GREAT that I am not starving all the time like every other "diet" I've been on, as a result many days of the week I am not eating my 1200 calories. I'm afraid I may be damaging my metabolism and also why I am not seeing additional weight loss after the first few weeks.
I limit my fruit consumption and don't generally make "treats". I have been eating fewer almonds and walnuts as well. I also do have cheat meals and a day or two where I really fell off the wagon.
Any tips or suggestions?
I limit my fruit consumption and don't generally make "treats". I have been eating fewer almonds and walnuts as well. I also do have cheat meals and a day or two where I really fell off the wagon.
Any tips or suggestions?
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Replies
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Increase fat. Add fat to everything. I don't eat a vegetable that doesn't have fat on it. I don't eat lean meat without fat added.
It's wonderful to not struggle with hunger, and mostly I advise "only eat when hungry" but many of us have it programmed deep in our minds to try to eat as little as possible because of the "calories in/calories out" mentality. Until you overcome the low calorie mindset, do your best to eat lots of fat and to not under eat. A day here and there under is fine, but not every day.
I started out at 240 and was only eating 1600 calories when I should have been eating 2000. Later on, that didn't do me any favours. I now eat 1600 at 169 pounds. Some days I even need more. Weight loss is slow (as it should be) but my health is amazing and what I am doing now is sustainable forever.0 -
Increase fat. Add fat to everything. I don't eat a vegetable that doesn't have fat on it. I don't eat lean meat without fat added.
It's wonderful to not struggle with hunger, and mostly I advise "only eat when hungry" but many of us have it programmed deep in our minds to try to eat as little as possible because of the "calories in/calories out" mentality. Until you overcome the low calorie mindset, do your best to eat lots of fat and to not under eat. A day here and there under is fine, but not every day.
I started out at 240 and was only eating 1600 calories when I should have been eating 2000. Later on, that didn't do me any favours. I now eat 1600 at 169 pounds. Some days I even need more. Weight loss is slow (as it should be) but my health is amazing and what I am doing now is sustainable forever.
How did you figure out how many calories? MFP would have me eating 1200 calories to lose a pound a week. I had to set it to "half a pound a week" to get it to allot me 1300 calories. Not that I'm losing at that rate now. My weight loss has really stalled but I often notice a loss soon after (like the next day) going over that MFP figure.0 -
Increase fat. Add fat to everything. I don't eat a vegetable that doesn't have fat on it. I don't eat lean meat without fat added.
It's wonderful to not struggle with hunger, and mostly I advise "only eat when hungry" but many of us have it programmed deep in our minds to try to eat as little as possible because of the "calories in/calories out" mentality. Until you overcome the low calorie mindset, do your best to eat lots of fat and to not under eat. A day here and there under is fine, but not every day.
I started out at 240 and was only eating 1600 calories when I should have been eating 2000. Later on, that didn't do me any favours. I now eat 1600 at 169 pounds. Some days I even need more. Weight loss is slow (as it should be) but my health is amazing and what I am doing now is sustainable forever.
How did you figure out how many calories? MFP would have me eating 1200 calories to lose a pound a week. I had to set it to "half a pound a week" to get it to allot me 1300 calories. Not that I'm losing at that rate now. My weight loss has really stalled but I often notice a loss soon after (like the next day) going over that MFP figure.
Setting a one pound per week weight loss goal isn't suitable for most people under 200. I'm at 0.5 but that even sets my calories too low. To figure out your TDEE go to another site. I used google and tried a few different ones. Use a calculator that makes you account for all of your daily activity. MFP sets it far too low and you might not be as sedentary as you think-which is the case for me. Also, I over-ride MFP recommendations a lot. I set my calorie goal higher, I reduced my sugar macro, etc. MFP is designed with the IIFYM and "calories in/calories out" mentality. Most of us Paleo people know that there is much more going on than that.
I used some of the calculators at this site: http://iifym.com/tdee-calculator/
According to calculations, I am still set too low. So on days that I need to eat more, I don't worry about it.0 -
Can you make your diary public so we can see it? Feel free to look at mine. I'm just getting back on board after a summer of eating "crap" and not noticing the weight coming back on
I'm going on a cruise in January and want to rock the bikini by then. 0 -
Increase fat. Add fat to everything. I don't eat a vegetable that doesn't have fat on it. I don't eat lean meat without fat added.
It's wonderful to not struggle with hunger, and mostly I advise "only eat when hungry" but many of us have it programmed deep in our minds to try to eat as little as possible because of the "calories in/calories out" mentality. Until you overcome the low calorie mindset, do your best to eat lots of fat and to not under eat. A day here and there under is fine, but not every day.
I started out at 240 and was only eating 1600 calories when I should have been eating 2000. Later on, that didn't do me any favours. I now eat 1600 at 169 pounds. Some days I even need more. Weight loss is slow (as it should be) but my health is amazing and what I am doing now is sustainable forever.
How did you figure out how many calories? MFP would have me eating 1200 calories to lose a pound a week. I had to set it to "half a pound a week" to get it to allot me 1300 calories. Not that I'm losing at that rate now. My weight loss has really stalled but I often notice a loss soon after (like the next day) going over that MFP figure.
Setting a one pound per week weight loss goal isn't suitable for most people under 200. I'm at 0.5 but that even sets my calories too low. To figure out your TDEE go to another site. I used google and tried a few different ones. Use a calculator that makes you account for all of your daily activity. MFP sets it far too low and you might not be as sedentary as you think-which is the case for me. Also, I over-ride MFP recommendations a lot. I set my calorie goal higher, I reduced my sugar macro, etc. MFP is designed with the IIFYM and "calories in/calories out" mentality. Most of us Paleo people know that there is much more going on than that.
I used some of the calculators at this site: http://iifym.com/tdee-calculator/
According to calculations, I am still set too low. So on days that I need to eat more, I don't worry about it.
Interesting. According to the first calculation, I'm right on, eating about 1200 calories a day. But according to the one where you calculate your activity level, I should be eating about 1500 calories (TDEE around 1900) -- which is the level where I seem to be more inclined to lose weight. I wonder if 1200 calories is what has made my weight loss stall for the past month?
Anyhow, just readjusted my macros and will see how it goes.0 -
I think 1200 is too low unless you're very skinny and sedentary already. I track now as a Paleo just to see how much I am really eating. I am not eating enough because I am not hungry!! Trying to add (more) fats to each meal to boost my intake so I can start losing again.
I am also "slipping" a lot on weekends. Having somewhat of a social life, it is really difficult to stay strictly Paleo or Primal. I watch my husband eat a juicy burger and fries and just drool until I cave. I really need some extra willpower!0 -
Upped my calories to a goal of 1500 a day. Seems to be working. Have started losing weight again. It's easier to get over 1200 a day, too, if I'm aiming at 1500.0
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Wow...I feel like I'm doing something seriously wrong. I'm usually super strict (been sick the last week and a half and let myself eat more chocolate than usual) and I have a goal of 2200...and I am ALWAYS hungry. I had my carbs down to 10% and I was STILL always hungry. I don't understand hot being able to eat 1200 cals/day :grumble:0
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Wow...I feel like I'm doing something seriously wrong. I'm usually super strict (been sick the last week and a half and let myself eat more chocolate than usual) and I have a goal of 2200...and I am ALWAYS hungry. I had my carbs down to 10% and I was STILL always hungry. I don't understand hot being able to eat 1200 cals/day :grumble:
According to your diary the last day, your carbs are just over 100g. Have you tried going lower for a while? I know most people can kick the hunger by dropping a little lower in carbs and making up for it in fat. I know you do a lot of running, but it's possible to do that kind of stuff on lower levels of carbs.0 -
Wow...I feel like I'm doing something seriously wrong. I'm usually super strict (been sick the last week and a half and let myself eat more chocolate than usual) and I have a goal of 2200...and I am ALWAYS hungry. I had my carbs down to 10% and I was STILL always hungry. I don't understand hot being able to eat 1200 cals/day :grumble:
According to your diary the last day, your carbs are just over 100g. Have you tried going lower for a while? I know most people can kick the hunger by dropping a little lower in carbs and making up for it in fat. I know you do a lot of running, but it's possible to do that kind of stuff on lower levels of carbs.
I recently upped the carbs because I'm doing a bulk. Prior to a month ago I was eating around 50g carbs a day for months on end. The cravings never went away.0 -
I think 1200 is too low unless you're very skinny and sedentary already. I track now as a Paleo just to see how much I am really eating. I am not eating enough because I am not hungry!! Trying to add (more) fats to each meal to boost my intake so I can start losing again.
I am also "slipping" a lot on weekends. Having somewhat of a social life, it is really difficult to stay strictly Paleo or Primal. I watch my husband eat a juicy burger and fries and just drool until I cave. I really need some extra willpower!
Whether one has a social life or not, everything we eat is a CHOICE. I love being healthy more than I'm willing to put a piece of bread in my mouth. Besides, is it the burger that you want or the bun? Eat the burger!!! Pizza is easy too-just eat the toppings! Don't be afraid to ask about ingredients or how something is prepared-be assertive.
I don't really understand "slipping". One chooses to do or not do. For me it's not about willpower. If I were to eat grains and sugar every weekend willpower would be useless because I would always be battling cravings and bingeing. I never win against craving and bingeing so it's much easier to choose to NOT eat the foods that cause it. There are always better options.
I don't think I've gone in very many restaurants where I couldn't get a steak and salad, and usually there's more choices than that. Avoid the restaurants that don't have suitable options. Most restaurants are aware of "low carb" diets so those options usually work for Paleo too. Or start socializing at home and make meals for your friends. I actually do not enjoy eating out as much as I used to because the food is better at home. lol0 -
I think 1200 is too low unless you're very skinny and sedentary already. I track now as a Paleo just to see how much I am really eating. I am not eating enough because I am not hungry!! Trying to add (more) fats to each meal to boost my intake so I can start losing again.
I am also "slipping" a lot on weekends. Having somewhat of a social life, it is really difficult to stay strictly Paleo or Primal. I watch my husband eat a juicy burger and fries and just drool until I cave. I really need some extra willpower!
Whether one has a social life or not, everything we eat is a CHOICE. I love being healthy more than I'm willing to put a piece of bread in my mouth. Besides, is it the burger that you want or the bun? Eat the burger!!! Pizza is easy too-just eat the toppings! Don't be afraid to ask about ingredients or how something is prepared-be assertive.
I don't really understand "slipping". One chooses to do or not do. For me it's not about willpower. If I were to eat grains and sugar every weekend willpower would be useless because I would always be battling cravings and bingeing. I never win against craving and bingeing so it's much easier to choose to NOT eat the foods that cause it. There are always better options.
I don't think I've gone in very many restaurants where I couldn't get a steak and salad, and usually there's more choices than that. Avoid the restaurants that don't have suitable options. Most restaurants are aware of "low carb" diets so those options usually work for Paleo too. Or start socializing at home and make meals for your friends. I actually do not enjoy eating out as much as I used to because the food is better at home. lol
This. Also, many restaurants will have some way to denote "gluten free" items, either within the menu, or as a separate menu (you might have to look online for it, though). It's not perfect, but it whittles down a lot of the items that might even have flour hidden in them (like creamy soups, which often use flour as a thickener), and makes making a choice a lot easier.
A lot of burger/sandwich type places will also have lettuce wrap options. It's usually ice berg, but ice berg lettuce is better than the bread. Or, if nothing else, they'll do "bunless", where they just give you the burger and toppings sans bun. If their tomato is big enough, you can even use that for the bun.
Fries are generally questionable mainly because they're often fried in the same oil as the breaded/battered stuff. If it's not enough to trigger you in the long run, then eat some fries and be mindful of the carb amount (potatoes, in and of themselves, actually aren't that bad, nutrition wise, they're just carby), or find a new favorite side, like salad or cole slaw (depending on how it's made).
When in doubt, look for grilled foods, not fried. Watch out for extra sauces (I got burned on this by ribs the other day, the sauce they used was insane in every sense of the word), and go for the fruit or vegetable side. Or, if the option is there, order from the breakfast menu. You can't go wrong with eggs.0 -
Fries are generally questionable mainly because they're often fried in the same oil as the breaded/battered stuff. If it's not enough to trigger you in the long run, then eat some fries and be mindful of the carb amount (potatoes, in and of themselves, actually aren't that bad, nutrition wise, they're just carby), or find a new favorite side, like salad or cole slaw (depending on how it's made).
Also, many places now serve sweet potato fries, or yam fries. 0
