Hi I'm Elabeth and struggling with calorie deficit

elabeth
elabeth Posts: 2
in Introduce Yourself
Hello out there. I am in my mid 40s and run 2-3 times a week for about 50 minutes to over an hour outside. My doctor told me to keep a food diary and figured out I was eating about 800 calories a day. So, he said to get in more calories at least 1000 but, would like to see me get 1200, since I'm a runner to bump that up to 1500 at least.
I also work rotating shifts so never on a consistent schedule, days, nights most 12 hour shifts 6-6 and a few 8 hours day or night. With the sleeping schedule or lack of sleep, I find I am not hungy most times and have to force calories. I really don't like the days I exercise and have to force even more calories in.
I've usually eaten lotsa of small calorie meals and at the end of the day still find more calories I have to intake. Augh! Does anyone have suggestions of high calories snacks or supplements to meet my calorie intake. I am usually a healthy eater but, now finding just anything to fulfill the end of day deficit. Then I go to be feeling kinda gross. Suggestions please.:smile:

Replies

  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Your diary is closed so it's hard to make suggestions without knowing what you're currently eating.

    However, since you were existing on 800 calories I would guess that you were eating low fat, low cal foods.

    Aim for more calorie dense foods which will soon fill you your calorie goal, eg

    Full fat cheese and milk
    Eggs
    Avocado
    Nuts / nut butters
    Greek yoghurt (full fat)
    Olive oil / butter / coconut oil
    Sweet potato
    Rice
    Pasta
    Oily fish (salmon, mackerel, sardines, etc)

    ETA: it may be best not to jump straight up to 1500, but gradually increase, for example adding an extra 50 calories per day to allow your body time to adjust to the increased intake.
  • elabeth
    elabeth Posts: 2
    Thanks Karen. I just started on MFP. I'll try to open my diary.

    Your suggestion to not jump to 1500 is a good idea. With my crazy work schedule I just don't feel hungry most times. I usually eat breakfast and after that, I just don't consider eating another meal.

    This being my first week is not a good view of my normal eating habit. This week I was actually trying to fulfill my calorie count and doing my best to just "eat." I'm not going to pay attention to the calorie count anymore. It's to hard to try and hit that mark but, as you suggested begin slowly and seek high calorie healthy foods.

    Thank you for your suggestions.
  • edvsoreos
    edvsoreos Posts: 21 Member
    I love to eat trail mix when I need fast, good calories on the go. Not the m&m stuff though. Do you have a farmer's market near you? I like to buy nuts and dried fruit (no sugar added) and create my own mix. My favorite mix (in quantity order) = raw almonds, dry roasted almonds, raw pecans, cranberries, raw walnuts, roasted pecans, hazel nuts, pineapple, roasted sunflower seeds, pistachios, and raisins. Better and cheaper than the candy mix in the grocery stores (my humble opinion of course).

    I wish I had your problem. Had to cut out mixes once I saw how it affected my daily intake.

    Good luck!

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