Am I eating enough food?
edwardsracing
Posts: 3
This is what a typical day looks like for me on MFP. 1200-1500 calories. Before you say anything about my low sodium intake, I have a medical condition and one of my medications has 1650mg of sodium! So I have to be EXTREMELY careful about how much salt I eat, which is a major pain in the *kitten* because I have to cook EVERY meal at home. I try to limit my sodium to 650mg a day, which brings me to 2300mg total. This day was 2523mg.....grrrr
My question is, am I eating enough food? Per my fitbit, I "burned" 3,300 calories total this day. I am trying to lose weight, and yes I exercise regularly. Also, my meds really suppress my appetite, so I'm not eating so little on purpose. Should I try to eat more food since it says I have 1172 remaining?
I don't know if this helps, but I'm a 26 year old male, 5'9" 172lbs.
My question is, am I eating enough food? Per my fitbit, I "burned" 3,300 calories total this day. I am trying to lose weight, and yes I exercise regularly. Also, my meds really suppress my appetite, so I'm not eating so little on purpose. Should I try to eat more food since it says I have 1172 remaining?
I don't know if this helps, but I'm a 26 year old male, 5'9" 172lbs.
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Replies
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Yes. You're netting four calories. As a man you shouldn't be saying less than 1500 unless your doctors have approved this.0
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I eat that much on a diet and I'm a woman.0
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Yes, you should be eating more food. If you need more calories but you aren't hungry, go for things that are calorie dense, such as unsalted peanut butter and avocados.0
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Liftng4Lis wrote: »
Truth!0 -
Seems like way too little. You should probably double everything you have listed there *80f/250c/250p0
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The stock response would be that this is way too low for you. MFP typically gives males *no less than* 1500 and females no less than 1200. Before exercise calories. (And FYI most people recommend eating back about half what MFP says, if you want to eat back, because it likely overestimates burn.)
That said, it seems like your medical issues complicate things. It might be easiest to get in touch with your doctor or a nutritionist, and bring whatever MFP data you think would be helpful. They might be able to better tell you whether this is okay/safe for you, and troubleshoot if it isn't, to work with the appetite problems and salt requirements.
But some general tips that may or may not work for you: Full fat stuff is okay, so you can up your cals by not choosing "diet" or "fat free" options of things. You can look for more calorie-dense fruits (I like mango!). Avocado, if you like it, is another great way to boost calories without eating a ton of excess volume. Cook your veggies in oil and use spices and herbs for flavour (and most oils are ~ 100 cals per tbl).
And I can't quite tell if you're weighing food or guessing, but weighing is better for solids (and measuring -- with good tools -- for liquids).0 -
eat like that over time and you will end up losing a lot of lean muscle leaving you skinny and weak... if that is your goal, go for it.0
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Yeah, like I said, I'm not eating that amount by choice. I know most people are the exact opposite and would trade places with me in a heart beat, but I really struggle to eat. I can eat 4oz of 90% lean 10% fat ground beef cooked in olive oil, 1 cup green beans, and 1 & 1/2 tbsp of hummus and have force myself to eat all of that. I used to eat whatever I wanted, when I wanted it, and never really gained a ton of weight, so this is all new to me.
I have lost muscle, but I thought it was due to being out of work for the past six months. I drive race cars for a living and it's a very physically demanding job. I used to eat 2 sausage, egg, and cheese biscuits for breakfast, 2 or 3 cheeseburgers with fries for lunch, and steak, mashed potatoes, salad, and 4-5 rolls at dinner and never gained a pound. I didn't exercise at all either, other than driving the race car, and working in the shop.
So I've made a lot of changes in my lifestyle and it looks like I need to make some more.bornforbattles wrote: »Seems like way too little. You should probably double everything you have listed there *80f/250c/250p
What do you mean by 80f/250c/250p?
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edwardsracing wrote: »Yeah, like I said, I'm not eating that amount by choice. I know most people are the exact opposite and would trade places with me in a heart beat, but I really struggle to eat. I can eat 4oz of 90% lean 10% fat ground beef cooked in olive oil, 1 cup green beans, and 1 & 1/2 tbsp of hummus and have force myself to eat all of that. I used to eat whatever I wanted, when I wanted it, and never really gained a ton of weight, so this is all new to me.
I have lost muscle, but I thought it was due to being out of work for the past six months. I drive race cars for a living and it's a very physically demanding job. I used to eat 2 sausage, egg, and cheese biscuits for breakfast, 2 or 3 cheeseburgers with fries for lunch, and steak, mashed potatoes, salad, and 4-5 rolls at dinner and never gained a pound. I didn't exercise at all either, other than driving the race car, and working in the shop.
So I've made a lot of changes in my lifestyle and it looks like I need to make some more.bornforbattles wrote: »Seems like way too little. You should probably double everything you have listed there *80f/250c/250p
What do you mean by 80f/250c/250p?
They meant 80g fat, 250g carbs, 250g protein
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A good guide for your macros is .8 g of protein and .4 g of fat per pound of bodyweight. Those are minimums. The rest can be filled in with carbs, more fat, and/or more protein.0
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Peanut Butter and Ice Cream. Those are always the correct answers for those who simply can't eat enough.0
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edwardsracing wrote: »Yeah, like I said, I'm not eating that amount by choice. I know most people are the exact opposite and would trade places with me in a heart beat, but I really struggle to eat. I can eat 4oz of 90% lean 10% fat ground beef cooked in olive oil, 1 cup green beans, and 1 & 1/2 tbsp of hummus and have force myself to eat all of that. I used to eat whatever I wanted, when I wanted it, and never really gained a ton of weight, so this is all new to me.
I have lost muscle, but I thought it was due to being out of work for the past six months. I drive race cars for a living and it's a very physically demanding job. I used to eat 2 sausage, egg, and cheese biscuits for breakfast, 2 or 3 cheeseburgers with fries for lunch, and steak, mashed potatoes, salad, and 4-5 rolls at dinner and never gained a pound. I didn't exercise at all either, other than driving the race car, and working in the shop.
So I've made a lot of changes in my lifestyle and it looks like I need to make some more.bornforbattles wrote: »Seems like way too little. You should probably double everything you have listed there *80f/250c/250p
What do you mean by 80f/250c/250p?
I'm really confused. You used to eat a lot of food, but now you "struggle/force yourself" to? Why?0 -
edwardsracing wrote: »Yeah, like I said, I'm not eating that amount by choice. I know most people are the exact opposite and would trade places with me in a heart beat, but I really struggle to eat. I can eat 4oz of 90% lean 10% fat ground beef cooked in olive oil, 1 cup green beans, and 1 & 1/2 tbsp of hummus and have force myself to eat all of that. I used to eat whatever I wanted, when I wanted it, and never really gained a ton of weight, so this is all new to me.
I have lost muscle, but I thought it was due to being out of work for the past six months. I drive race cars for a living and it's a very physically demanding job. I used to eat 2 sausage, egg, and cheese biscuits for breakfast, 2 or 3 cheeseburgers with fries for lunch, and steak, mashed potatoes, salad, and 4-5 rolls at dinner and never gained a pound. I didn't exercise at all either, other than driving the race car, and working in the shop.
So I've made a lot of changes in my lifestyle and it looks like I need to make some more.bornforbattles wrote: »Seems like way too little. You should probably double everything you have listed there *80f/250c/250p
What do you mean by 80f/250c/250p?
Since it seems that you lost your appetite, and that you are taking medication, you should ask your doctor about this. Not random folks on a weight loss/control forum.
Take care.0 -
Definitely talk to your doctor. I eat way more then that, and I'm a girl. Your macros are sad looking :-( sorry. if your having appetite issues, try high calorie foods to help fill up some calories. For example, peanut Butter, almonds, trail mix. I know you said you have to watchsodium so definitely look into it. But yeah, you'll need to eat more for sure.0
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Can you replace or add full-fat whole milk to your protein shake in the morning? I agree about talking to your doctor/ nutritionist. If you can't eat enough I wonder if they would recommend a supplement (like Ensure). I have no idea and I would really rather see you just eat more calorie dense food, if your doctors agree.0
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@edwardsracing I'm having the exact same problem as you are with calorie intake. I'm just not that hungry and I can't seem to meet my daily goals. And when I do eat a 300-400 calorie meal It takes FOREVER to digest, so I'm always full.0
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Thank you to everyone that has replied! I really appreciate it. My doctors are aware of the loss of appetite. Unfortunately, there's not much that can be done about it. I had a checkup with my general practitioner a few weeks ago and all of my bloodwork and urine showed that I was perfectly healthy. The only thing that was questionable was my thyroid. I'm seeing an endocrinologist next week to investigate further.
@TheVirgoddess I have Narcolepsy, and without getting too technical, Narcolepsy is a sleeping disorder. I take stimulants (Adderall) to stay awake, and the Adderall is what makes it tough to eat. Others with Narcolepsy have the same problem. I used to take 50-60mg of Adderall per day to stay awake. Now I take 20-40mg per day and it's much easier to eat. I know for sure it's the Adderall that suppresses my appetite because if I don't take it, I will eat everything in site.
I know this is a foreign concept to a lot of people, but I have to set alarms and reminders to eat. If I don't, my body starts shutting down because it doesn't have any fuel. When I start feeling bad, I've checked my sugar, and it's been 75-85.
@Holla4mom That's a good idea. I tried Ensure and it didn't do much for me. The Advocare Meal Replacement shakes seem to work really well though. I do need to see a nutritionist again though.
@futuremanda So if it says 1,000 remaining, eat back 500 calories?0 -
People don't seem to like this suggestion, but for appetite - weed is an option. You could ask your doctor what they think - my doc doesn't have a problem with it. But your medical conditions could be a factor there.
Only other thing I can think of is to try to make more shakes or juices, they can be easier to consume than solid food and you can make them really high calorie (I've done 700-800 calories)0 -
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edwardsracing wrote: »Thank you to everyone that has replied! I really appreciate it. My doctors are aware of the loss of appetite. Unfortunately, there's not much that can be done about it. I had a checkup with my general practitioner a few weeks ago and all of my bloodwork and urine showed that I was perfectly healthy. The only thing that was questionable was my thyroid. I'm seeing an endocrinologist next week to investigate further.
@TheVirgoddess I have Narcolepsy, and without getting too technical, Narcolepsy is a sleeping disorder. I take stimulants (Adderall) to stay awake, and the Adderall is what makes it tough to eat. Others with Narcolepsy have the same problem. I used to take 50-60mg of Adderall per day to stay awake. Now I take 20-40mg per day and it's much easier to eat. I know for sure it's the Adderall that suppresses my appetite because if I don't take it, I will eat everything in site.
I know this is a foreign concept to a lot of people, but I have to set alarms and reminders to eat. If I don't, my body starts shutting down because it doesn't have any fuel. When I start feeling bad, I've checked my sugar, and it's been 75-85.
@Holla4mom That's a good idea. I tried Ensure and it didn't do much for me. The Advocare Meal Replacement shakes seem to work really well though. I do need to see a nutritionist again though.
@futuremanda So if it says 1,000 remaining, eat back 500 calories?
Ahh okay - thanks for sharing. I'm sorry for your struggles.
I'd focus on more calorie dense foods - like avocado, peanut butter, cottage cheese, etc. I'd also recommend drinking calories when you can - a cup of OJ or protein shake, that might help.
I had medication related appetite issues when I started this whole process, so I really sympathize with you. It was a struggle to get where I needed to be, but I am there now. I would eat ice cream or a candy bar at the end of the day to get me over the hump to healthier number. That might not be something you want to do, but I'd really consider it. You body really needs fuel.
Best of luck to you.0 -
@futuremanda So if it says 1,000 remaining, eat back 500 calories?
Sorry, I meant calories burned.
Let's say MFP tells you to eat 1700. Eat 1700. Then you do a workout, and MFP says that's 500 cals... eat back half (250). So 1950 in that case.
My point was not to feel bad if you can't hit what MFP is suggesting, because you do have medical issues, and so I do think you should get back to your doctor about it (because you are definitely undereating by a lot). But if you wanted a good idea of what MFP thinks you should be eating, you can subtract/ignore about half your exercise calories. That will get you an idea of what MFP thinks, and you can compare it to your actual, to see how much under you are. It's also so you don't struggle to eat back ALL your exercise calories!
So example I made up above, if you ate 1100 that day, you'd be under by 850.
In the sample day you posted: 1540 - 1176 + (808/2) = 768 (still way under but easier to eat back than 1172!)
Hopefully this makes more sense!0 -
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You're a 26 year old guy with 11 pounds to lose. You definitely are not eating enough. Set your goals to lose .5 pounds a week and make sure to weigh all your food and log everything you eat.0
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ceoverturf wrote: »Peanut Butter and Ice Cream. Those are always the correct answers for those who simply can't eat enough.
Nah......double chocolate chip cookies dipped in peanut butter.
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People don't seem to like this suggestion, but for appetite - weed is an option. You could ask your doctor what they think - my doc doesn't have a problem with it. But your medical conditions could be a factor there.
Only other thing I can think of is to try to make more shakes or juices, they can be easier to consume than solid food and you can make them really high calorie (I've done 700-800 calories)
These are horrible options. I can't believe you are encouraging someone to take drugs and to replace solid food with juices/shakes.
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