Help needed with my calorie intake.

rakelros
rakelros Posts: 67
edited September 2024 in Health and Weight Loss
Hey guys :)

I have a tiny little problem with my calorie intake.
I really cant seem to get enough calories into my diet per day, unless it´s candy or some such, and that of course is not recommended.

If you look through my diary, you´ll see several typical days for me, and a few not so typical (the candy days).
The only days I seem to be able to fill up my calorie intake is when I have a piece of liquorice or something like it.

My question to you is, what can I add to my diet, and what can I take out to make my food intake better?
I do have several food allergies, so I have to take those into consideration when recommendations are made.

Please help :)
Any and all answers appreciated.

Go Go Go, you can do it!!!

Replies

  • doodles80
    doodles80 Posts: 59
    I've not viewed your diary yet but fruit is a good way to bump it up as it is quite high in calories because of the natural sugars but not fatty.
  • brendalyne
    brendalyne Posts: 497
    What kind of allergies do you have? If it's not nuts, then that's what I would recommend. 12 natural amonds = 160 calories
  • doodles80
    doodles80 Posts: 59
    Wow you are eating alot of dairy, cereal and sugar!

    Have you thought about a little more protein to bulk you up a lil bit and give extra calories?
  • rakelros
    rakelros Posts: 67
    Thanks, I´ll try adding apples and oranges. :)
  • Jami22
    Jami22 Posts: 253 Member
    What are you doing for excerise? Wow 1600 calories burned?
  • rakelros
    rakelros Posts: 67
    Good Idea :)
    I can buy almonds from the pet store that supplied my birds with nuts and seeds. They´re fresher than the ones in the supermarket.
    Thanks :)
  • callipygianchronicle
    callipygianchronicle Posts: 811 Member
    You are burning a lot of calories, but your diet is almost all comprised of some type of grain and sugar. It’s nutrient poor. Where are the live plants? Where are the greens? Where are the fresh fruits, vegetables, and legumes? Not certain if you eat meat, but if you do, you need a lot more of it. Your protein is very low for the amount of calories you’re burning. It’s almost guaranteed to be burning your muscles and making you store additional fat.
  • rakelros
    rakelros Posts: 67
    Cereal? Where do you see those? I eat AB milk in the morning with muesli and brown sugar, but I don´t think I eat any cereal?

    But you´re right, I do eat a lot of dairy... though Skyr is a very protein rich dairy product :)

    I eat chicken every other day for protein, and also about every other day I eat a protein mixed berry smoothie (I mix whey protein in).

    Not sure where I can find more protein, maybe you can help me with that? :)
  • PoleBoy
    PoleBoy Posts: 255 Member
    use 2% or 4% fat milk instead of non-fat milk?
  • rakelros
    rakelros Posts: 67
    Hehe, thanks :)
    I´m a bit hyperactive.
    I dance 3 times a week, climb rocks 3 times a week, and train with a private trainer 3 times a week.
    Along with this I go everywhere by bike, (to the store, to the gym, to work), and also try to walk a mountain every month at least.
  • rakelros
    rakelros Posts: 67
    Thanks. I know I need to eat more greens. The only ones I eat these days, are carrots, frozen veggies put into chicken dishes, and if I eat fajitas I put lettuce, carrots and cucumbers in that.

    Any suggestions to eat more veggies are appreciated :) I really have no idea what to do with veggies to make them "taste good".

    I also have allergies for Bell Peppers, Tomatoes and Onions, so those are out..

    Thanks for the quick responses everybody :)
  • rakelros
    rakelros Posts: 67
    Beef up the milk - Check!
    Don´t know why though? More fat?, more protein?
  • doodles80
    doodles80 Posts: 59
    I class museli as cereal!
  • aanddplusoanda
    aanddplusoanda Posts: 189 Member
    I would say to cut out (not completely though) a lot of your sugars and add fruits and nuts. Really read the labels too. Maybe burn less calories during the day as well...if you are having trouble eating your goal calories. And as for making the veggies taste better... You could try some salt free seasonings
  • rakelros
    rakelros Posts: 67
    Ah, ok. I eat those for the added grain. I tend to have stomach problems if I eat too little grain over the day.
    Thanks :)
  • rakelros
    rakelros Posts: 67
    Yea, I just don´t know how to eat veggies. I look at them in the store, and have no idea what to do with them.
    The only veggies I do eat are lettuce, carrots, cucumber, cauliflower and broccoli.
    Don´t know how to prepare anything else in the veggie section :(
  • doodles80
    doodles80 Posts: 59
    Get on the internet for inspiration for veggies!
  • rakelros
    rakelros Posts: 67
    Thanks for all your quick answers :)
    Very well appreciated.

    I seem to take in most of the sugar with breakfast. I always eat the same thing. AB condensed milk with brown sugar and muesli.

    Any suggestions as to what I could replace that with?

    Also, Bananas are my second most highest sugar intake (not counting candy days). I really don´t want to take those out of my diet. I try to eat a banana 2-3 times a week.
  • Atlantique
    Atlantique Posts: 2,484 Member
    At the rate you are exercising, you should be aiming for 1 gram of protein per pound of body weight every single day. Lean meats, eggs, beans, low-fat dairy, nuts, nut butters will all help with the protein content. You aren't giving your body enough protein, so it is tearing down your muscles to get it--and not just the ones you think about, but also organs like your heart.

    Cereals are basically anything that's a grain.

    As others have said, it would be better to get more of your carbs from fibrous veggies than the cereals.
  • rakelros
    rakelros Posts: 67
    Wow. I did not know that... about the muscle that is...
    Thanks for the eye opener.

    Phew...
  • brendalyne
    brendalyne Posts: 497
    If you like eggs, try making am omlette in the morning. I sautee some veggies - mushrooms, peppers, spinach or whever you like - then pour a couple of beaten eggs (or egg beaters) over the veggies, and cover the pan to allow the eggs to set a little. You can also lift up the edges to let the egg run underneath. When it set (looks almost done one top) sprinkle some cheese on top, and fold it over. The worst thing that can happen is that it doesn't work very neatly and you end up just scrambling it together. That doesn't matter - it will still taste yummy. AND it's a good source of protein, and includes some of the veggies you need in your diet.
  • PoleBoy
    PoleBoy Posts: 255 Member
    Beef up the milk - Check!
    Don´t know why though? More fat?, more protein?
    Mainly to increase the fat content (and the natural fat soluble vitamins in the cream - while they are replaced in some countries, it's not absorbed in the same way) - the fat absorption by the body is much slower than the sugar, so it will help smooth out the sugar spikes, as well as getting you closer to your calorie goal without you struggling to eat more.
  • doodles80
    doodles80 Posts: 59
    I'm not sure what country you are in but my suggestions for breakfast are:

    Porridge (very low GI)
    Cereal bars, fruit and yogurt
    Omlette
    Low fat cereal
    wholemeal toast with peanut butter (no butter)
    Wholemeal toast and boiled egg
    Wholemeal toast and thin spreading of nutella
  • Tangerine302
    Tangerine302 Posts: 1,509 Member
    Just by looking, it seems like meat, eggs, vegetables, fruits aren't really there as a pattern. Meat would give you the protein and the calories needed.
  • rakelros
    rakelros Posts: 67
    Thank you all for your wonderful answers :)

    I´m in the process of incorporating those into my diet as we speak, so in a week or two, it should start to look better.
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