Too little calories

mann75
mann75 Posts: 18
edited September 19 in Food and Nutrition
I need to lose a lot of weight and I know that if I eat too few calories per day, the body goes on the "economy" mode and it will be difficult to lose anything.

I have also switched over to the low fat category foods, I am trying to eat carbs, proteins, vitamins and drink enough water. I think I am doing all right but for the past few days I have noticed a strange tendency - by the evening I have eaten too few calories and if I am trying to get the basic calories I will eat too much in the evening. That is not good either - although I am not eating anything at all at least two hours before going to bed. Plus I am not that hungry in the evening either - the food I eat seems be quite nourishing as I do not even feel the need to snack.

I do eat - in the morning I had cornflakes with milk, for lunch I had cabbage soup (cooked with pork) and bread with melted cheese (low calories again) - TWO slices. And once again I saw that I had taken in so few calories (although I was full and I thought I had eaten healthy - milk, carbs, veggies) that I had to eat ice cream to get SOME balance in the numbers.

I do not want to eat food that has more fat in it. Do you happen to have any suggestions for how to take in healthy food and not burst because you need to eat bigger portions as the food you eat does not give enough calories?

Totally confused...

Replies

  • mann75
    mann75 Posts: 18
    I need to lose a lot of weight and I know that if I eat too few calories per day, the body goes on the "economy" mode and it will be difficult to lose anything.

    I have also switched over to the low fat category foods, I am trying to eat carbs, proteins, vitamins and drink enough water. I think I am doing all right but for the past few days I have noticed a strange tendency - by the evening I have eaten too few calories and if I am trying to get the basic calories I will eat too much in the evening. That is not good either - although I am not eating anything at all at least two hours before going to bed. Plus I am not that hungry in the evening either - the food I eat seems be quite nourishing as I do not even feel the need to snack.

    I do eat - in the morning I had cornflakes with milk, for lunch I had cabbage soup (cooked with pork) and bread with melted cheese (low calories again) - TWO slices. And once again I saw that I had taken in so few calories (although I was full and I thought I had eaten healthy - milk, carbs, veggies) that I had to eat ice cream to get SOME balance in the numbers.

    I do not want to eat food that has more fat in it. Do you happen to have any suggestions for how to take in healthy food and not burst because you need to eat bigger portions as the food you eat does not give enough calories?

    Totally confused...
  • Starrotts
    Starrotts Posts: 164
    :flowerforyou: it seems i can never eat enough calories so my progress says however i am stuffed,all i can say is get as much into u as u can ...........good luck.:smile:
  • iftcheiaf
    iftcheiaf Posts: 960 Member
    I can't remember a time of being "quite nourished" and not hungry, so I envy you that. Are you losing weight? Maybe your body needs to get adjusted. Maybe it's just liking what you're giving it because it's healthy. I wish I could undereat. I have to exercise just to make up for the calories I'm eating. Hope someone has answers for you :)
  • Poison5119
    Poison5119 Posts: 1,460 Member
    Your body will adjust. I went through the same thing myself and my room mate who just joined is experiencing the same thing. You kind of have to force yourself to eat as many of those leftover calories as you can, at least for a couple weeks til your body figures it out and things 'level out'.

    I think that as a result of the habit of getting all of our calories in processed food in fewer meals, we're not acustomed to spreading our calories out over a longer timespan in forms that are better for us. Plus, volume matters. When we take calories in that are obtained in bigger volumes of fresh veggies, whole grains, fruits, and lean meat, we feel fuller longer, so we are befuzzled over those 'extra calories'!! It's truly amazing..

    For now, when you have some extra calories to kill and it's almost time to stop eating, have a tablespoon or two of peanut butter. Don't worry about the fat cals, pb has the healthy kind of fat, and good fiber!
    For me, I don't care, I eat right up until bedtime if I need it, as the body doesn't care what time it is when it comes to nourishment.
  • sblades
    sblades Posts: 75
    Try foods that are still nutritious, and higher in calories.
    For example, almonds and other nuts, salmon without skin, natural peanut butter and whole grain pastas are higher in calories, but still very good for you.
    Beans and chickpeas are also full of fiber, and fairly calorie dense - if you eat these items, you will feel fuller, but that might help you to spread your calories around a little more evenly.

    If I get to after dinner and realize I've not eaten enough calories - a tablespoon or two of natural peanut butter on whole grain bread or rye crisps is usually enough to get me to the line.
    I don't think i'd suggest ice cream, as that might trick your body into wanting ice cream as part of your calories all the time.

    You could also try spreading out your calories as percentages over the day.
    Say for example, you were allowed 1500 calories a day.
    Make sure you've had 500 by 10am, another 500 by 2pm, and another 500 by 6pm - or however you'd like to split it up.

    Good luck!
  • mann75
    mann75 Posts: 18
    Thanks to everyone. To answer one of the questions, I seem to be losing weight quite normally. Slowly but surely. I just do not want to stuff myself in the evening. I hope it is not a big crime to leave 100-150 kcal for good if I just don't want to eat any more. On the other hand, I don't want to switch my body into the "war mode" and economize at the expense of weight loss.

    Today, the time here is 5.20pm and I should still eat around 400kcal - I am not sure I would want that much food, and I just don't want to eat chocolate either, for the sake of calories as such. Will maybe have a banana or sth like that.

    Probably it's best to stop worrying TOO much. :)
  • Poison5119
    Poison5119 Posts: 1,460 Member
    That sounds reasonable. Try to eat some of them, leave a few. 100 cals shouldn't sabotage your deficit load. Eventually, though, you will probably want them. Be prepared.
  • astridfeline
    astridfeline Posts: 1,200 Member
    You can try eating a bigger portion of your calories by lunchtime so you don't have so many to eat in the evening. Good luck!
  • Tri_Dad
    Tri_Dad Posts: 1,465
    I have had the same problem. As a man at 274lbs MFP gived me a calorie goal in the high 1800's.
    This morning I made an egg white ommlete with reduced fat swiss and lean canadian bacon and thought that was gonna be good. It was delicious and I was full and satisfied. then I logged it. only 170 calories! eeeek lol. I find that planning your meals the day before and logging the calorie totals ahead of time can be very helpful.

    lol:bigsmile:
  • mann75
    mann75 Posts: 18
    My lunches are big enough to fill me to he throat. :D
  • ChubbyBunny
    ChubbyBunny Posts: 3,523 Member
    My lunches are big enough to fill me to he throat. :D

    Then add to your breakfast... even if it's just a piece of fruit or something.
    There are lots of studies going on about eating large breakfasts and tappering down through the day.
    It may be something to consider.
  • HustleRose
    HustleRose Posts: 88
    Yeah, try adding to your breakfast, or have a smoothie for a snack mid-morning or afternoon, those can have a lot of calories depending on how you make them.

    Keep in mind, though, that you don't want to avoid ALL fat, your body needs fat, just the right kinds of fat. Avoid saturated and trans fats, but the monounsaturated and polyunsaturated fats are "good fats." Without these, you can run into a lot of health and even appearance problems, so I wouldn't limit them too much.
  • mann75
    mann75 Posts: 18
    Yes, I am very careful about not eliminating all fat. The body needs it - especially now that we are having such cold weather in my part of the world. :)
  • mann75
    mann75 Posts: 18
    I have lost 5.3kg (11.6lbs) in two weeks so I guess I am doing fine. And this site calculated me new daily calories to celebrate it. :)
  • proudmama0118
    proudmama0118 Posts: 433 Member
    I always add a big glass of chocolate milk at the end of the day if I have extra to use up. That way I am getting in my dairy too.
  • borac
    borac Posts: 174
    like someone allready mentioned try adding healthy food with more calories.. when you have that many left over .. things like
    almonds, - nuts in generall... avocado ? these are good and high in cals..
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    Yeah, try adding to your breakfast, or have a smoothie for a snack mid-morning or afternoon, those can have a lot of calories depending on how you make them.

    Keep in mind, though, that you don't want to avoid ALL fat, your body needs fat, just the right kinds of fat. Avoid saturated and trans fats, but the monounsaturated and polyunsaturated fats are "good fats." Without these, you can run into a lot of health and even appearance problems, so I wouldn't limit them too much.

    Why all the hate on saturated fats?
    You shouldn't avoid them--you should eat them. Trans fats are man-made garbage that lower your HDL and raise your LDL cholesterol. Saturated fats are actually used in the body and are extremely beneficial, used in hormone production, nerve function, and the maintenance of healthy cell membranes. A diet lacking it saturated fat is just as unhealthy as a diet lacking in any other important nutrient.
  • HustleRose
    HustleRose Posts: 88
    Yeah, I should have worded it better, I didn't mean ALL saturated fats, because they can be really healthy too, but in a lot of unhealthy/processed foods you get like, a package deal of trans and saturated fats, I just meant to obviously avoid those but try to still get natural beneficial fats.
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