Low net calorie but good nutrition for weight loss?

ah1141
ah1141 Posts: 37
in Health and Weight Loss
Hi, I was wondering if anyone could tell me if having a net calorie of say, 584 at the end of the day is bad, even if I've met and often exceeded my nutrition goals. Like today I burned 408 calories with exorcise and ate nutrient rich but low calorie foods like nuts, berries, flaxseed, kale, spinach, and liver, so that I had a low net calorie count at the end of the day, but way over on my vitamin A, C, Iron, etc percentages. Is this safe? Will my body still go into starvation mode even though I'm nourished?

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    Hi, I was wondering if anyone could tell me if having a net calorie of say, 584 at the end of the day is bad

    Yes, you will end up significantly lowering your metabolic capacity if you sustain that for a prolonged period of time.
    even if I've met and often exceeded my nutrition goals

    If you're netting that low of a calorie intake, you're absolutely not meeting or exceeding your nutrition goals. You're not eating enough protein and probably not eating enough dietary fat either.
    I had a low net calorie count at the end of the day, but way over on my vitamin A, C, Iron, etc percentages

    Just because you're hitting your micronutrient goals does not mean that this diet is healthy because it's not
    Will my body still go into starvation mode even though I'm nourished?

    Starvation mode in the sense that most people use it on this site (eating low calories for a few days will cause a drastic drop in metabolism or cause you to hold on to fat) simply does not exist. However, as mentioned above, if you sustain a very low calorie intake as you have been doing for a prolonged period of time (many weeks into months) you will cause your metabolism to adapt to your low calorie intake and your metabolic capacity will drop a great deal, then you're really in trouble.
  • ah1141
    ah1141 Posts: 37
    Oh, yikes. No wonder I've been dropping weight so slowly! What do you suggest I do? Just eat more?
  • ah1141
    ah1141 Posts: 37
    It's just that when I look at my percentages, they are all over 100% and the circle pie chart with protein/carbs/fat is almost ideal, too.
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    The moderators will probably delete this thread, as VLCDs (very low-calorie diets) are not allowed—for very good reason.

    So bookmark the Sexypants post ASAP: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

    According to your ticker, you want to lose 39 lbs. Set your goal to 1 lb. per week, and be patient. Undereating will not get you to goal any faster. In fact, deprivation will eventually lead to bingeing.

    Food is fuel, and we should all be looking for the maximum number of calories at which we lose weight—never the minimum.
  • AJ_G
    AJ_G Posts: 4,158 Member
    It's just that when I look at my percentages, they are all over 100% and the circle pie chart with protein/carbs/fat is almost ideal, too.

    All the pie chart shows is your distribution of macronutrients as a percentage of your total calorie intake, which is basically meaningless. What's important is that you hit your minimum gram goals for protein and fat. Protein minimum should be 0.82 grams per pound of body weight. Fat minimum should be 0.4 grams per pound of body weight. Just hit those goals every day and make sure you get as close to the calorie intake that MFP sets for you. Drink lots of water and you're good to go.
  • ah1141
    ah1141 Posts: 37
    I've eaten 992 calories for food today, but the exorcise lowered my net count. Does that still count for VLCD?
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    I've eaten 992 calories for food today, but the exorcise lowered my net count. Does that still count for VLCD?
    Yes.
  • ah1141
    ah1141 Posts: 37
    Total fat I've eaten today was 74 grams and my goal is 54 (I went over) and my protein intake is 57 grams while my goal is 80. So I guess I just need more protein?
  • Mykaelous
    Mykaelous Posts: 231 Member
    What did you do to burn 400 calories? Run 5 miles in an hour?
  • ah1141
    ah1141 Posts: 37
    And by 'goal,' I mean the goal already set by MyFitnessApp
  • larrodarro
    larrodarro Posts: 2,512 Member
    I did the 5-2 fasting diet from September through the New Year, and lost 40 pounds. With it you have two nonconsecutive low calorie days a week. It is 500 for women and 600 for men. But on the other 5 days it is important to eat plenty of calories. If you like the low calorie days, that might be something you should check into. It worked for me, but as I worked out more, the 600 calories just were not enough.

    Larro
  • AJ_G
    AJ_G Posts: 4,158 Member
    Total fat I've eaten today was 74 grams and my goal is 54 (I went over) and my protein intake is 57 grams while my goal is 80. So I guess I just need more protein?

    Yea, but you also need to eat more calories in general. You don't want to sustain a large calorie deficit for a long period of time. You should never be netting under 1000 calories a day, you shouldn't even be close to that.
  • ah1141
    ah1141 Posts: 37
    I did an hour of cardio aerobics (super intense) and did laps in the pool
  • ah1141
    ah1141 Posts: 37
    Thanks, Larro, I'll look into that.
  • ah1141
    ah1141 Posts: 37
    Yeah, that's what I'm afraid of, being under the 1000 mark. It's just the exercise that's lowering my count so drastically. I guess I should just eat more to make up for all the exercise I do.
  • ah1141
    ah1141 Posts: 37
    By the way, I take medications for ADHD and depression that are both stimulants that suppress my appetite, so I don't really get cravings or anything.
  • hearthwood
    hearthwood Posts: 794 Member
    Yes, we all are required to eat a minimum of 1200 calories a day to keep from going into starvation mode. But that's probably even too low for you. MFP does it for you, so follow those guidelines.
  • Mykaelous
    Mykaelous Posts: 231 Member
    Do you think that you could sustain your level of activity daily?

    Without knowing your weight I would say feel free to experiment with it. The typical downfalls are that you may feel energy deprived and stop working out. make up for your calorie deficit by binging/cheating, or become quickly demotivated and quit your diet. If you can push through those downfalls then you shouldn't experience any problems except for possible muscle loss so it may be a good idea to put in some strength training to ensure that you are at least maintaining your strength.

    I won't say that it can't be done, but I will say that there is a reason 95% of individuals who attempt to loose weight never succeed.
  • ah1141
    ah1141 Posts: 37
    Strength training is a really good idea, I was looking into that earlier. And I probably could push through and not binge eat or crash because the medications I take for ADHD and depression give me tons of energy and suppress my appetite to the extent that I have make myself eat even though I'm not hungry. But yeah, I'll definitely add more calories to my diet and give strength training a try.

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