Too few calories?

BonnieJamil
BonnieJamil Posts: 8
in Food and Nutrition
Hi everyone! I'm 5'5, 164#. I'm serious about losing weight and have been doing a low-ish carb diet consuming 50-75 grams per day. However, the 50-75 is strictly fruits, veggies and the occasional 2tbs of peanut butter. My typical day is 5 small meals and consists of:

1. Protein shake (120 cal, 3 g carbs, 1.2 g fat, 24 g protein and 1 g sugar)
2. 4oz cottage cheese with blueberries
3. Low carb tortilla, 1 cup spinach, 5-6 slices of deli chicken and 1tbs ranch
4. 2 large celery stalks with a nut butter or cream cheese
5. Romaine salad with cooked ground turkey, tomatoes, cheddar cheese

Calorie count is usually anywhere from 950-1200 calories. Seems to me that this is a reasonable diet, but I keep reading about eating too few calories and slowing/stopping weight loss. My loss has stopped since week 2 and I'm in week 5 now. I did start working out this week, doing 4 30-minute strength training sessions (at 5:30am mind you, damn baby weight). Haven't seen any movement on the scale and I'm on day 3, but trying to be optimistic.

Can anyone out there give me some direction as far as what my diet should be, or if I'm just overthinking it and being impatient. How much weight per week should I be expecting to lose doing what I am now?

Much appreciated!!

Replies

  • Health_Temple
    Health_Temple Posts: 93 Member
    You answered your own question
  • Efflictim
    Efflictim Posts: 147 Member
    You answered your own question

    ^ this. You need to eat more. Figure out your TDEE and BMR.
  • BonnieJamil
    BonnieJamil Posts: 8
    TDEE - 2119
    BMR - 1480

    How many calories should I be adding and what ratio of carbs:protein:fat? Any suggestions on what foods?

    By the way - so appreciate your help!
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    No, that is most certainly not reasonable.
    I lose on a 1500 net and I am not that heavy.

    You need to take 500 off of your TDEE to lose 1 Ib per week, or 250 off TDEE to lose 1/2 Ib per week. Or just shoot for around 1600-1700 calories.

    This is a good site to work out all of your numbers for what your goals are.

    http://iifym.com/iifym-calculator/
  • BonnieJamil
    BonnieJamil Posts: 8
    Thank you Graelwyn75! When looking at the foods, it doesn't seem that unreasonable but when I look at the calorie total, it just seemed too low.

    I'd like be at 1500-1700 calories per day, but want to add nutritious calories. Any recommendations for types of foods or what time of day to consume them? To be honest, I feel full and satisfied at the intake I'm at now but realize I need to eat more calories.
  • zumbachick35
    zumbachick35 Posts: 3
    I drink so much water and Crystal Light throughout the day I am usually never hungry. I now realize what it means to eat for fuel and energy. I too am usually under my calorie goal and was worried about this same thing. It always tells me that I am eating too few calories...but I feel full. To balance it out I eat lots of fruit like apples, grapes, strawberries etc. I also like Special K Cracker chips or Popcorn chips for snack to even it out. Cashews and pistachios are also my go to snacks to add more calories. Hope this helps.
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    Thank you Graelwyn75! When looking at the foods, it doesn't seem that unreasonable but when I look at the calorie total, it just seemed too low.

    I'd like be at 1500-1700 calories per day, but want to add nutritious calories. Any recommendations for types of foods or what time of day to consume them? To be honest, I feel full and satisfied at the intake I'm at now but realize I need to eat more calories.

    Time of day does not matter at all. It really does not. I eat most of my calories after 6pm and it has not affected fat loss or weight loss. I got to 12% bodyfat eating that way.

    In terms of feeling satisfied, people get used to a certain intake. Just because you feel that way, does not mean the body is getting adequate. You need to think in terms of feeding your body enough that it can continue ticking over nicely, without adapting itself to this low calorie intake, as also, that means if you stall out, you end up with nowhere to go but even lower. It is optimal to eat as many calories as you can still lose weight on, really. You do not have much to lose anyway and it is recommended you aim for no more than a half pound to a pound per week loss with so little to lose.

    I personally, believe it or not, eat over 2200 calories a day, no problem. I workout hard, and I tend to believe eating this way keeps my metabolism working nicely.

    I eat nuts, avocado, salmon, cheese, oatmeal, sweet potatoes, fruits, hard boiled eggs, hummus, plenty of vegetables, veggie burgers, healthy versions of popcorn and throw in treats like chocolate, ice cream and cake along the way. Think lifestyle change, rather than a diet. You do not want to be stuck eating 1000 calories for life, it really would not be very beneficial, so better to eat not too far below maintenance now.
  • BonnieJamil
    BonnieJamil Posts: 8
    You're an angel! Thank you!! And congratulations on all your progress, you look fantastic!
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    You're an angel! Thank you!! And congratulations on all your progress, you look fantastic!

    Thanks, glad I could help :) and good luck.

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