HELP! I can't manage to eat over 1100 calories!
Replies
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Realistically, you could eat one gummy bear every 10 minutes while awake but not dining, but that's not practical.
that's a great way to put into perspective eating foods you need- and making sure you can make it through your day- seriously.
serious case of this it seems.When people first change their diet, they try too hard to be healthy. Good health involves eating a variety of all the food. Not just baked chicken and broccoli.
agreed. trying to hard to be "healthy"0 -
Kind bars are healthy protein and low sodium bars that taste great and can be tossed in a bag to snack on later. Roughly about 180 - 200 calories a bar. Good for a pick me up and small enough to not feel like you're stuffing yourself.0
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I trust another MFPer will come through with the starvation mode doesn't exist speech, so I'll leave that for them. That being said, you should be eating your BMR (which could even be higher than 1400).
Calorie dense foods are your friend for making calorie goals easier to meet. I have weeks where I struggle to eat my BMR (which is around 1600 NET, so usually 1900-2100 calories a day) but for the most part, I'm more focused on hitting my protein goal than anything. Nuts, avocados, greek yogurt, peanut butter and toast, higher calorie fruits like bananas, etc would all be good options for you.
Or, indulge and have something you wouldn't class as healthy: I have chocolate, a cookie, brownie, ice cream, pizza, SOMETHING just about every day and just make sure it fits my macros. That's pretty well the only way I can happily eat at a deficit continually rather than "falling off the bandwagon" as many feel they do on a pretty regular basis.
+10 -
Starvation mode doesn't exist (there, I said it!). The less you eat, the more you lose.
Don't eat if you're full and are sure you're getting enough nutrients including good quality fats and protein.
If you have a history of being overweight AND you're not trying to gain, bulk, or add muscle AND you don't have a history of eating disorder AND you're not trying to improve athletic performance then "I'm not eating enough" will take care of itself.
When you DO feel hungry on a different day, or find something you want to eat (that chocolate lava cake after dinner on the weekend, or a 2nd/3rd/nth glass of wine), then you'll have excess calories for the week and can have what you like without guilt. There is nothing wrong with calorie cycling.
Don't forget to treat yourself or you'll fall off the wagon.0 -
You could always try some ice cream--I would. 1100 calories is fairly close to 1400, so not getting all the way to 1400 every day is probably okay. As long as you feel good, have energy, and are reasonably close to you intake goal, you will probably loose weight healthfully in a sustainable manner. You should also eat more if you are exercising. I would eat something you really like if you can resist over-eating. I have a total ban on sweets and other empty calories because I fear I will not be able to control myself. I think this is reasonably sustainable because I have found others more healthy foods that are almost as satisfying--this seems to work because I live alone and am not particularly social except with people at work and school so there is not much temptation. Just be aware of the symptoms of chronic under-eating. I have bad GI tract disorders and often experience nausea and vomiting that makes me not want to eat. I sometimes dip under 800 calories a day--and for someone that is tall, weighs 300 lbs, and exercises a lot, leaves me with negative net calories. When I do this for several days, I sometimes experience feeling cold, numbness of feet and hands, tingling skin, and the inability to sleep.0
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Bananas. About 100 calories, gone in two seconds and horribly unsatisfying.0
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I trust another MFPer will come through with the starvation mode doesn't exist speech, so I'll leave that for them. That being said, you should be eating your BMR (which could even be higher than 1400).
Calorie dense foods are your friend for making calorie goals easier to meet. I have weeks where I struggle to eat my BMR (which is around 1600 NET, so usually 1900-2100 calories a day) but for the most part, I'm more focused on hitting my protein goal than anything. Nuts, avocados, greek yogurt, peanut butter and toast, higher calorie fruits like bananas, etc would all be good options for you.
Or, indulge and have something you wouldn't class as healthy: I have chocolate, a cookie, brownie, ice cream, pizza, SOMETHING just about every day and just make sure it fits my macros. That's pretty well the only way I can happily eat at a deficit continually rather than "falling off the bandwagon" as many feel they do on a pretty regular basis.
Well like I said, that is why I was asking for help, I was trying to avoid that very situation.
So if I had a brownie with some almonds and peanut butter (on top, yum), would that be considered a good indulgence to hep my calorie goal?
But yes, I think I'm going to add even more avocado to my diet and maybe another handful of almonds. I will have a banana too...I usually avoid them since they are high in sugar, but then again...it's fruit, the health benefits outweigh any sugar negatives I feel.
That sounds delicious to me too haha.
There are no "bad" foods per-say. Some foods are high calorie, high fat, high sugar etc but they all have merit in some way. If it fits your macros, eat it. We need a certain amount of fat to function so if you have no medical reason to eat a low anything (fat, sugar etc) diet, there's really no reason to.
Those who eat really restrictive diets don't create the healthy relationship with food that you need to maintain weight loss. Just about every birthday you go to will have cake -- why avoid it for the rest of your life when you could just build a healthy relationship with it that makes it possible to have a little cake? (Assuming it's a kind you like and in a reasonable portion, that is haha)0 -
When people first change their diet, they try too hard to be healthy. Good health involves eating a variety of all the food. Not just baked chicken and broccoli.
Having said that, eating more protein and heathy fats is more satiating than most people are used to. So, that's where it comes from.
I wish I had your problem.
This. The problem will almost certainly go away, but one way to address it before you end up feeling unsatisfied is to incorporate more food into earlier meals rather than 400 extra calories into dinner. Add some Greek yogurt to breakfast or lunch or something similar.
You also might want to think about whether you are being too restrictive in your view of what's healthy and just focusing on "diet" foods (like egg whites). Cutting out most carbs seems like this might be part of what's going on, and usually fats get cut worse in that case. It's okay to eat meat other than skinless, boneless chicken and white fish/shellfish, for example. Sweet potatoes are healthy, potatoes are healthy (really, but the skin is good, so eat that too), quinoa, as mentioned above, it's okay to use some cheese or butter or oil, etc.0 -
Cheese, then your problem goes away0
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Bread and cheese.0
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I sent a message to your account with more details! I can off you advice from there
Uh oh...0 -
I sent a message to your account with more details! I can off you advice from there
Uh oh...
^^^^ THIS0 -
You're not going into starvation mode.
Many people in Asia eat far fewer calories than people in the West - and they are not all in "starvation mode." I honestly think my Chinese mom probably eats 1,000 calories a day, and has never been on a diet. She just doesn't eat junk food, fast food or sweets, and doesn't have a big appetite.
If you are full and satisfied - and you're healthy - you're fine.
If you are quite petite and fine-boned, that might just be what you need to eat.
Plus, unless you are weighing every morsel that goes into your mouth, calorie counts are only approximate. You're very likely eating 1,100-1,200.
If you want to add weight, then eat more.
If you're happy where you are - then why change things for an artificial number?
P.S. Count yourself lucky that you don't crave sugar and carbs that add calories!0 -
Try adding a tablespoon of natural peanut butter or almond butter to your protein shakes... or use them as a dip with celery or other veggies.
Adding 100-200 calories of healthy foods should be pretty easy with very small changes/additions to the meals that your already eating.0 -
I think you'll find that nothing is getting stored as body fat when eating at a deficit like the OP is currently doing and those processed carbs are being used as immediate energy and glycogen for muscles and the liver.If you're having trouble with being over-satiated, then adding more of the same foods won't help.
If your current diet is too low in calories, then you need more calorie density.
Within the types of things you listed, your options include:
* Nuts, seeds, avocado, etc
* Steaks & chops (but not ground meats)
* Starches & sugars during or following hard exercise
Processed foods like ice cream, cookies, or protein bars are fine if you're glycogen depleted, like after endurance exercise.
Other times, they are absorbed too quickly, and excess is stored as fatty acids in LDL, which ends up being stored as body fat.
Once it's stored as fat, it takes a lot more effort to convert back into glucose or pyruvate for fuel.
Realistically, you could eat one gummy bear every 10 minutes while awake but not dining, but that's not practical.0 -
Other MFPer's have said it and it's worth being said again - if you are not starving, you are not in starvation mode. It's very simple. The study that set off this whole "starvation mode nonsense" involved participants who were carefully monitored and consumed somewhere upward of a 60% calorie deficit, not to mention their body fat % was incredibly low so their body had no fat storage to snatch energy from. And even then, they were still losing weight; just not as quickly as, obviously, an overweight person would.
If you are full from 1100 calories, GREAT! Don't force yourself to eat more! Having said that, I'd predict that after a week of 1100 calories you will get a cantankerous craving for something calorie-rich. When that happens you will realize that since your weekly deficit is so great, you will be able to enjoy a sweet, high-calorie, fat-dense meal without regret. Peanut butter rice crispy treats, a big bowl of ice cream, a slice of chocolate cake, pizza from your favorite restaurant...you get the idea. Weekly deficits are more accurate ways to go about calorie counting than daily, in my opinion. This allows you to make healthy low-cal decisions on the daily, as you have been doing, and to also treat yourself once in a while without falling off the wagon.0 -
Cheese, then your problem goes away
yes!0 -
Easiest way to cut calories is what you drink..also easiest way to add in.
If you like milk and you're drinking skim, switch to 2% or 2% to whole. That will probably give you your 300 calories right there if you have two glasses a day.
Unless you're eating "clean" treat yourself to a soda....or an extra glass of fruit juice if it needs to be clean.
Another way to cut/add calories is sauces/spreads. If you're eating your morning bagel/muffin/toast dry...add butter/cream cheese/Nutella/peanut butter, whatever you like.
Add a little sauce to the meat in your lunch/dinner (BBQ etc.)
Adding to your calories is not nearly as hard as finding ways to stay INSIDE your allotment. :laugh:0 -
This is also true. If you're *MOSTLY* on-target a day or two under/over isn't a big deal. But if you're consistently ending up way under the goal, I agree with those saying you need to add some calorie dense foods in...unless you are using the TDEE method, MFP has ALREADY put a deficit into your calories of around 600 calories a day...more than that would be too much and you're depriving your body of what it needs.Weekly deficits are more accurate ways to go about calorie counting than daily, in my opinion. This allows you to make healthy low-cal decisions on the daily, as you have been doing, and to also treat yourself once in a while without falling off the wagon.0 -
The eatingwell and cookinglight websites have some good recipes.
Easy Breakfast Ideas For 350 Calories Or Less
• 1 cup oatmeal topped with 1/4 cup nonfat plain yogurt and 1/2 cup berries
• Egg and Cheese Sandwich (1 egg on a whole-wheat English muffin with 1 oz. slice of low-fat cheese) + 1/2 cup diced mango
• Breakfast Taco (1 scrambled egg, 1/4 cup salsa, 1/4 cup shredded low-fat Cheddar on a 6-inch corn tortilla)
• 1/2 whole-wheat bagel with 1 Tbsp. reduced-fat cream cheese and 1 oz. ham + 1 cup honeydew melon + 1 cup nonfat milk
• 1 1/2 cups whole-grain cereal with 1 cup nonfat milk + 1 medium banana
• Whole-wheat English muffin with 1 Tbsp. peanut butter + 6 oz. nonfat plain yogurt + 1/2 cup diced papaya
400-Calorie Lunch Ideas
• One slice whole-wheat bread, toasted with 1/2 oz. Cheddar and 2 slices tomatoes + 1 1/2 cups black bean soup
• Tuna Sandwich (2 slices multigrain bread, 1/2 cup tuna salad made with 2 tsp. low-fat mayonnaise; lettuce, tomato) + 1 peach
• Grilled Chicken Sandwich (whole-wheat roll + 3 oz. grilled chicken breast + 1oz. reduced-fat Swiss cheese, lettuce, tomato, 2 tsp. low-fat mayonnaise) + 1/2 cup diced watermelon
• Bean Burrito (8-inch whole-wheat tortilla, 1/4 cup nonfat refried beans, 1/4 cup salsa, 2 oz. low-fat Cheddar cheese) + small salad (1 cup lettuce, 1/2 cup veggies, 2 Tbsp. reduced-fat Ranch dressing)
• Grilled Salmon Caesar Wrap (8-inch whole-wheat tortilla + 3 oz. grilled salmon, 3/4 cup shredded romaine, 2 tsp. low-calorie Caesar dressing) + 1/2 cup grapes
• Greek Salad with chicken (2 cups greens + 1/3 cup each diced bell peppers, tomatoes and onions + 1/4 cup feta + 3 oz. cooked chicken breast, 4 kalamata olives + 2 Tbsp. low-calorie vinaigrette)
Snacks 250 calories or less
• 1 small apple, 12 almonds + ice water with lemon
• 1 cup baby carrots + 1/4 cup hummus
• 1 cup strawberries + 8 oz. low fat/fat free greek yogurt
• 1/2 cup nonfat cottage cheese + 1/2 cup fresh mandarin oranges
• Hard-boiled egg, sliced, on 1 slice whole-wheat toast with 2 tsp. Dijon mustard
• 1 small apple + 1 Tbsp. natural creamy peanut butter
Dinners 500 calories or less
• Chopped Greek Salad with Chicken served with pita bread
• Breaded pork chop with baked potato & steamed carrots
• Baked Chicken with wild rice & asparagus
• Black Bean & mango quesadillas with Spanish rice
• Chipotle Barbecue Chicken with sweet potato & peas0 -
1 tiny 28 gram block or slice of cheese
1 tiny tablespoon of olive oil
1 tiny tablespoon salad dressing
A bite of peanut butter
A half an avocado
1 high fiber tortilla
A bowl of cereal
Add any one or two of these to your day, and you're at your goal. Just make sure you're using that food scale so 1) that you aren't already eating that amount and 2) that you don't end up exceeding it.0 -
One of my favorite snacks is around 200-300 calories, depending on the size I make it:
Plain Greek Yogurt
Vanilla Extract
Peanut Butter
Protein Powder
Sugar Free Vanilla Jello Pudding Mix
Chocolate Chips
Pinch of Sea Salt
Walnuts
Has healthy fats, and a good amount of protein!0 -
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This is also true. If you're *MOSTLY* on-target a day or two under/over isn't a big deal. But if you're consistently ending up way under the goal, I agree with those saying you need to add some calorie dense foods in...unless you are using the TDEE method, MFP has ALREADY put a deficit into your calories of around 600 calories a day...more than that would be too much and you're depriving your body of what it needs.Weekly deficits are more accurate ways to go about calorie counting than daily, in my opinion. This allows you to make healthy low-cal decisions on the daily, as you have been doing, and to also treat yourself once in a while without falling off the wagon.
Of course, being consistently way under is probably not a psychologically or physically healthy way to go about your dieting. If a healthy woman is eating 800 calories a day without supervision of a doctor I'd be concerned about an eating disorder or something of the sort. But there's no reason to panic about eating 1100 calories.
MFP's estimate of your recommended calorie intake is just that; an estimate. Depending on your metabolism, ethnic/cultural upbringing, bone density, overall body composition, one 5'7, 160 pound woman's necessary calorie intake will be very different from another 5'7 160 lb woman's necessary calorie intake. When did 1200 become the magic number for any given weight? If I only ate 1200 or even 1400 calories a day I'd feel starving. If someone else feels full after 1100, there's no reason to stress about eating more.
If there is such a huge concern about meeting a certain calorie goal I'm sure nobody will go kicking and screaming to their local pizzeria once a week.0 -
YES0 -
1100 calories... you mean breakfast, right?0
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What helps me is packing in extra bananas and nuts. There are lots of nuts you can choose from like almonds (which are my favorite), walnuts, pecan nuts, peanuts and etc. Add in some bananas (which are on average 100 cals each) and you should be good to go.
Just add in the nuts before or after you go to work
You could always get Nutella, avacado or peanut butter spreads over whole grain wheat bread.0 -
women should not be eating less than 1200 calories a day. Eating less WILL reduce your metabolism greatly as your body prepares for a ¨famine.¨ Calculate your BMR online. Your body requires a certain amount of calories to function (breath, regulate body temperature, etc.) and this will give you an idea of how many calories you should be eating (its only an estimation)
That being said, you can make small changes. Generally speaking, the less refined more wholesome foods have more calories. Switch from plain regular yogurt to greek yogurt; its better for you, has more calories and more protein! Switch to a whole grain great such as ezekiel which is less refined, has more nutrients, finer and protein and more calories. Try to incorporate natural fats such as avocados, coconut oil, coconut milk, etc.
Good luck!0 -
Butter
Cheese
Chocolate
Beer0 -
Butter
Cheese
Chocolate
Beer
oh yes,
yes
yes
yes0
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