What's the big deal about 1,200?
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So I put in my information when I started MFP again after a few years because I have gained a lot, it said I need to consume 2700 calories a day (33yrs - 5'9" - 310.8) that was on the 1st of Jan. I have been eating a lot better than I was, one cheat meal a week, but have been averaging about 1100 calories. I mean even doing a slim fast diet only gets you to 1200 calories if your following it 100%.
But my question is this. Can you eat healthy low calorie foods all day and be well nutrified without having to hit such a high calorie number? By the way Im down 23 pounds as of this morning, and I rarely feel hungry during the day. I do a bit at night right before i go to sleep but i use water to combat that.
Any advice would be great, as Im losing some weight but I want to do it safely and make sure Im not going to damage my body in the long run
Whoa! 23 pounds in as many days?!? Yikes! Slow down my friend, you're going to burn out. If you are male the minimum is actually 1500
eta: and That's just over half of what YOUR body needs. I hope you reconsider. There are a lot of complications that go with this kind of weight loss.
Im not really in a rush to lose weight, Im not really trying to "diet" either. I am trying to institue a life style change that will be a permanent part of my life. "Eat to live not live to eat" I think the only reason im losing quickly right now is because I was eating so badly for a long time. I confess that sometimes I would order two meals through a drive thru because I was that hungry. I would drink soda and sweet tea constantly and snack on unhealthy things like ice cream bars, chocolate bars, even having a huge bowl of ice cream before bed.
But now all i drink is water (except for the occasional cheat meal), and choose high protein-low sugar foods, as well as measuring out snacks and even the sandwiches I eat to get the exact calorie counts. I snack on almonds, bananas, apples, boiled eggs etc. I have even tried some of those meal replacement slim fast shakes. I track my weight every day, same time every day (and I know your not really suppose to because weight fluctuates constantly. And I have noticed if I hit over 1500 calories I gain back. thats the only reason im floating at 1200 daily.1 -
For the whole "nutrient" thing, can't you just pop a multi-vitamin? I mean one of those Penn and Teller dudes lost a bunch of weight really fast by going to like a 500-calorie-a-day diet.0
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maillemaker wrote: »For the whole "nutrient" thing, can't you just pop a multi-vitamin? I mean one of those Penn and Teller dudes lost a bunch of weight really fast by going to like a 500-calorie-a-day diet.
I take the Men's Vitacraves Gummies. Delicious and full of vitamin A & C0 -
Your body needs actual nutrients - healthy fats, protein - plus fibre. No, you can not just pop a vitamin, and losing a bunch of weight super fast isn't necessarily a great idea.maillemaker wrote: »For the whole "nutrient" thing, can't you just pop a multi-vitamin? I mean one of those Penn and Teller dudes lost a bunch of weight really fast by going to like a 500-calorie-a-day diet.9 -
I'm 5"7 and I'm eating the recommended 1260 for my height to loose 2lbs pw and I'm not even eating the whole 1260 most days I'm just not hungry and it's working a treat I am loosing the 2 pound weekly!! I think personally if you feel genuinely hungry and not just craving food then you should increase your intake but if not it's fine because your still getting plenty of nutrients and because I am counting my Cal's I actually find I am eating a lot more good nutrients than when I was eating more food which is probably why I feel satisfied all the time and don't feel the need to eat any crap2
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If you "struggled" to eat 1200 a day, there's no reason to be overweight. If you're struggling now to meet it, it's because your choice of foods aren't calorie dense.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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For a while, last year I was eating around 1200 net calories. I am active and 5'6.5" tall. It was not sustainable and led to binging and a reverse effect where I actually put on more weight. Now I am still suffering the after effects and trying to get back on track..... I definitely think slow and sustainable loss is the only real way to go.5
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lemurcat12 wrote: »Depends on size and activity level. Can be great for some, way too small for others. I'm 5'3 and 125, so if sedentary it's about right for me. But since I'm not sedentary (training for a marathon) would be a stupid amount of calories that undercut my training goals and leads to unnecessary muscle loss.
And age. My sedentary BMR is getting closer to that magic number.1 -
So I put in my information when I started MFP again after a few years because I have gained a lot, it said I need to consume 2700 calories a day (33yrs - 5'9" - 310.8) that was on the 1st of Jan. I have been eating a lot better than I was, one cheat meal a week, but have been averaging about 1100 calories. I mean even doing a slim fast diet only gets you to 1200 calories if your following it 100%.
But my question is this. Can you eat healthy low calorie foods all day and be well nutrified without having to hit such a high calorie number? By the way Im down 23 pounds as of this morning, and I rarely feel hungry during the day. I do a bit at night right before i go to sleep but i use water to combat that.
Any advice would be great, as Im losing some weight but I want to do it safely and make sure Im not going to damage my body in the long run
Whoa! 23 pounds in as many days?!? Yikes! Slow down my friend, you're going to burn out. If you are male the minimum is actually 1500
eta: and That's just over half of what YOUR body needs. I hope you reconsider. There are a lot of complications that go with this kind of weight loss.
Im not really in a rush to lose weight, Im not really trying to "diet" either. I am trying to institue a life style change that will be a permanent part of my life. "Eat to live not live to eat" I think the only reason im losing quickly right now is because I was eating so badly for a long time. I confess that sometimes I would order two meals through a drive thru because I was that hungry. I would drink soda and sweet tea constantly and snack on unhealthy things like ice cream bars, chocolate bars, even having a huge bowl of ice cream before bed.
But now all i drink is water (except for the occasional cheat meal), and choose high protein-low sugar foods, as well as measuring out snacks and even the sandwiches I eat to get the exact calorie counts. I snack on almonds, bananas, apples, boiled eggs etc. I have even tried some of those meal replacement slim fast shakes. I track my weight every day, same time every day (and I know your not really suppose to because weight fluctuates constantly. And I have noticed if I hit over 1500 calories I gain back. thats the only reason im floating at 1200 daily.
If you're eating 1200 a day and then suddenly eat over 1500 and "gain" from it, it's just water weight/more food in your system to digest, not a fat gain.12 -
maillemaker wrote: »For the whole "nutrient" thing, can't you just pop a multi-vitamin? I mean one of those Penn and Teller dudes lost a bunch of weight really fast by going to like a 500-calorie-a-day diet.
A 500 calorie a day diet is bound to provide insufficient protein, which helps with muscle retention, and fat, which is required in order for the body to absorb many vitamins. If an actual bariatric doctor has a patient on such a diet, it is for a limited time and under medical supervision.
Your average everyday Joe Blow "I need to lose 50 lbs" guy is going to end up lethargic, with terrible looking skin, hair loss, brittle nails, and no sex drive when doing such a diet. When it is over, he's going to look in the mirror and think "this is not what I thought I'd look like at this weight" and then will spend the next few years trying to build back the muscle that he lost so that he could get to the point where his friend who dieted on 2000 calories was once he hit his goal weight.15 -
TresaAswegan wrote: »So I put in my information when I started MFP again after a few years because I have gained a lot, it said I need to consume 2700 calories a day (33yrs - 5'9" - 310.8) that was on the 1st of Jan. I have been eating a lot better than I was, one cheat meal a week, but have been averaging about 1100 calories. I mean even doing a slim fast diet only gets you to 1200 calories if your following it 100%.
But my question is this. Can you eat healthy low calorie foods all day and be well nutrified without having to hit such a high calorie number? By the way Im down 23 pounds as of this morning, and I rarely feel hungry during the day. I do a bit at night right before i go to sleep but i use water to combat that.
Any advice would be great, as Im losing some weight but I want to do it safely and make sure Im not going to damage my body in the long run
Whoa! 23 pounds in as many days?!? Yikes! Slow down my friend, you're going to burn out. If you are male the minimum is actually 1500
eta: and That's just over half of what YOUR body needs. I hope you reconsider. There are a lot of complications that go with this kind of weight loss.
Im not really in a rush to lose weight, Im not really trying to "diet" either. I am trying to institue a life style change that will be a permanent part of my life. "Eat to live not live to eat" I think the only reason im losing quickly right now is because I was eating so badly for a long time. I confess that sometimes I would order two meals through a drive thru because I was that hungry. I would drink soda and sweet tea constantly and snack on unhealthy things like ice cream bars, chocolate bars, even having a huge bowl of ice cream before bed.
But now all i drink is water (except for the occasional cheat meal), and choose high protein-low sugar foods, as well as measuring out snacks and even the sandwiches I eat to get the exact calorie counts. I snack on almonds, bananas, apples, boiled eggs etc. I have even tried some of those meal replacement slim fast shakes. I track my weight every day, same time every day (and I know your not really suppose to because weight fluctuates constantly. And I have noticed if I hit over 1500 calories I gain back. thats the only reason im floating at 1200 daily.
If you're eating 1200 a day and then suddenly eat over 1500 and "gain" from it, it's just water weight/more food in your system to digest, not a fat gain.
so what your saying is bump to 1500 calories and give it a week or two? at 1200 I really dont feel hungry, probably because I focus on high protein-low sugar foods.0 -
You need more than 1200 calories.TresaAswegan wrote: »So I put in my information when I started MFP again after a few years because I have gained a lot, it said I need to consume 2700 calories a day (33yrs - 5'9" - 310.8) that was on the 1st of Jan. I have been eating a lot better than I was, one cheat meal a week, but have been averaging about 1100 calories. I mean even doing a slim fast diet only gets you to 1200 calories if your following it 100%.
But my question is this. Can you eat healthy low calorie foods all day and be well nutrified without having to hit such a high calorie number? By the way Im down 23 pounds as of this morning, and I rarely feel hungry during the day. I do a bit at night right before i go to sleep but i use water to combat that.
Any advice would be great, as Im losing some weight but I want to do it safely and make sure Im not going to damage my body in the long run
Whoa! 23 pounds in as many days?!? Yikes! Slow down my friend, you're going to burn out. If you are male the minimum is actually 1500
eta: and That's just over half of what YOUR body needs. I hope you reconsider. There are a lot of complications that go with this kind of weight loss.
Im not really in a rush to lose weight, Im not really trying to "diet" either. I am trying to institue a life style change that will be a permanent part of my life. "Eat to live not live to eat" I think the only reason im losing quickly right now is because I was eating so badly for a long time. I confess that sometimes I would order two meals through a drive thru because I was that hungry. I would drink soda and sweet tea constantly and snack on unhealthy things like ice cream bars, chocolate bars, even having a huge bowl of ice cream before bed.
But now all i drink is water (except for the occasional cheat meal), and choose high protein-low sugar foods, as well as measuring out snacks and even the sandwiches I eat to get the exact calorie counts. I snack on almonds, bananas, apples, boiled eggs etc. I have even tried some of those meal replacement slim fast shakes. I track my weight every day, same time every day (and I know your not really suppose to because weight fluctuates constantly. And I have noticed if I hit over 1500 calories I gain back. thats the only reason im floating at 1200 daily.
If you're eating 1200 a day and then suddenly eat over 1500 and "gain" from it, it's just water weight/more food in your system to digest, not a fat gain.
so what your saying is bump to 1500 calories and give it a week or two? at 1200 I really dont feel hungry, probably because I focus on high protein-low sugar foods.
Try 1500. Give it a week. You aren't doing yourself favours being in a rush - add a little extra good food to your diet and see what happens.
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maillemaker wrote: »For the whole "nutrient" thing, can't you just pop a multi-vitamin? I mean one of those Penn and Teller dudes lost a bunch of weight really fast by going to like a 500-calorie-a-day diet.
No, they will help to fill some gaps but relying on them for the bulk of you nutrients is a poor plan.
Calories are a measurement of energy (fuel). The quality of that fuel (macro's and micro's) is are equally important. There are probably a small number of people out there who have a legitimate 1200 c requirement and far fewer that require less. On the average @ 1200 calories per day it would likely be difficult to achieve the necessary nutrients the body requires.
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1200 is not just for small old ladies or whatever. Yes I see all these super active people saying they'd never...but for many it is fine. I've been on 1200 ish for months. I'm not petite or old, but was obese (now "just" overweight). I'm 5'7 and currently 177. I have a desk job, not lifting or big burns, I do walk and get a couple hundred cals from that. I eat very nutritious, whole foods and have had thorough lab work after 3 mos of this and my doc is very happy.
By the way, the NIH has revised previous recommendations to say that for women, 1,000 is the new minimum (1200 for men). MFP has followed suit. If you have an older version of the app it might still warn you under 1200, but now it's 1000. This is research based and of course is a minimum. Reasonable people consider their hunger, activity level, other health issues, etc. For me 1200 is perfect and I'm sticking with it! I don't usually even post that cause people jump all over that it's not healthy. I'm going w/the pros on this one, not rabid MFP-ers (no offense). Rock on fellow 1200 peeps- there's tons of us out here!!5 -
maillemaker wrote: »For the whole "nutrient" thing, can't you just pop a multi-vitamin? I mean one of those Penn and Teller dudes lost a bunch of weight really fast by going to like a 500-calorie-a-day diet.
Vitamins don't come with all the micro nutrients, antioxidants etc. that vegetables and fruits come chock full of.
And, there's mixed evidence regarding whether our bodies react to vitamins the same as food with vitamins and minerals.
And Penn and Teller probably had a full time doc around to make sure he wasn't having a heart attack.2 -
So I put in my information when I started MFP again after a few years because I have gained a lot, it said I need to consume 2700 calories a day (33yrs - 5'9" - 310.8) that was on the 1st of Jan. I have been eating a lot better than I was, one cheat meal a week, but have been averaging about 1100 calories. I mean even doing a slim fast diet only gets you to 1200 calories if your following it 100%.
But my question is this. Can you eat healthy low calorie foods all day and be well nutrified without having to hit such a high calorie number? By the way Im down 23 pounds as of this morning, and I rarely feel hungry during the day. I do a bit at night right before i go to sleep but i use water to combat that.
Any advice would be great, as Im losing some weight but I want to do it safely and make sure Im not going to damage my body in the long run
I think it is harder to meet all of your nutritional requirements on a lower calorie diet- not impossible. You have to become best friends with micro-nutrient dense food to make sure you are getting everything your body needs.
Speaking from experience I started at 215lb lost 60lbs in 6 months before on a low calorie diet (around 1400- which is really low for me being 5'11 & very active) as soon as I started eating 'normally' and I gained it back +25lbs because I hadn't learnt anything other than calorie counting because I was on a diet. After I gained the weight back I stopped looking at my weight as the problem, it was just a symptom of the root cause which was my eating habits and laziness.
If you do experience any damage it may be largely psychological (e.g binge eating) or long term make it harder for yourself to lose weight (metabolic adaption) and if you do lose it all extremely hard to maintain.
The only advice I could give isn't going to be very helpful if your looking for a quick fix, you have to change your lifestyle, learn to eat your favorite (calorie dense) foods in moderation alongside nutrient dense foods . Also think long term, you have a considerable amount of weight to lose (assuming your goal weight is under 200lb) and there is no deadline on a healthy body and mind. Take your time learn to cook food that is good for you and healthy and enjoy it! 2lbs a week in a year is 104lbs and that is still an amazing achievement!6 -
NewGemini130 wrote: »I eat very nutritious, whole foods and have had thorough lab work after 3 mos of this and my doc is very happy.
That is the key operator here. Now go and check the op's diary. I do in fact tend to check diary's of anyone giving advice. Heck mine is open, is it perfect?... nope but I do attempt to get where I need to be. The quality of the fuel is paramount for long term success.
I was reading through another diary of someone who has been here for a good long time. They even indicate in their profile "low-carb clean eating" and I read the diary and when they do log it is micky d's , wendy's etc. Snack's of candy???
Now don't get me wrong, I have a sweet tooth and enjoy an occasional burger though not from fast food chains. It's when I see diaries where nutrition is lacking in general topped with entries like these on a regular basis that I just don't understand. "oh I am doing great, losing weight" they say. But again these types of activities are not sustainable for the long term.
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So I put in my information when I started MFP again after a few years because I have gained a lot, it said I need to consume 2700 calories a day (33yrs - 5'9" - 310.8) that was on the 1st of Jan. I have been eating a lot better than I was, one cheat meal a week, but have been averaging about 1100 calories. I mean even doing a slim fast diet only gets you to 1200 calories if your following it 100%.
But my question is this. Can you eat healthy low calorie foods all day and be well nutrified without having to hit such a high calorie number? By the way Im down 23 pounds as of this morning, and I rarely feel hungry during the day. I do a bit at night right before i go to sleep but i use water to combat that.
Any advice would be great, as Im losing some weight but I want to do it safely and make sure Im not going to damage my body in the long run
The concern about eating so low (about 2000 or more below maintenance) is that you could be losing far more muscle than you need to, and it's probably not sustainable and could lead to a huge crash and inability to continue, as well as some health issues.
On the other hand, when you have a lot to lose and a high starting weight, you can lose faster (1% of total weight, so around 3 lb per week for you) is a reasonable estimate. And the muscle loss won't be as big a risk while you are still quite obese, at least if you eat a good amount of protein, which it sounds like you are.
Appetite isn't a good measure, since many obese people have screwed up appetite signals and many react to dieting and that rush of motivation by being able to eat quite low calories for a while (I had this and was accidentally eating under 1000 at around 200 lb before I realized I was overdoing). I also don't know what current exercise goals are, but it's especially unhealthy if you are engaging in vigorous activity.
My thought is that if you have a need to take it off quickly and are big enough to do so (you might be), then it should be done under the supervision of a doctor or registered nutritionist, at least.
If not, I'd try to slow it down to no more than 2-3 lb/week and over 1500 calories (likely over 1800 or 2000 calories). How to do this is figure your losses per week excluding any large drop at the beginning and add 500 for each lb less you'd like to lose. If it's 4 lb per week, eat 500-1000 more than you have been.
If not, the appetite will come back at some point and you don't have a sustainable way of eating in place, as 1200 is simply not sustainable for a 33 year old man, even without being 300 lbs. When you have a great deal of weight to lose (over 100 lbs), you need to think of this as the long haul and what you would want to be eating as a normal diet over time. That's why comparisons to such things as the slimfast diet aren't a great idea. (Slimfast drinks aren't particularly great options, IMO.)
It's great you've found some things that are working for you and are doing so well, but you just probably want to make some changes to make sure you can sustain it. OR, if you want to keep to the low cal approach, talk to a doctor or RD.8 -
Two points:mrramsey1969 wrote: »NewGemini130 wrote: »I eat very nutritious, whole foods and have had thorough lab work after 3 mos of this and my doc is very happy.
That is the key operator here. Now go and check the op's diary. I do in fact tend to check diary's of anyone giving advice. Heck mine is open, is it perfect?... nope but I do attempt to get where I need to be. The quality of the fuel is paramount for long term success.
I was reading through another diary of someone who has been here for a good long time. They even indicate in their profile "low-carb clean eating" and I read the diary and when they do log it is micky d's , wendy's etc. Snack's of candy???
Now don't get me wrong, I have a sweet tooth and enjoy an occasional burger though not from fast food chains. It's when I see diaries where nutrition is lacking in general topped with entries like these on a regular basis that I just don't understand. "oh I am doing great, losing weight" they say. But again these types of activities are not sustainable for the long term.
1) You inspired me to go change my diary to public so people can see where I'm coming from.
2) You inspired me to go take a peek at OP's diary. Ouch.
Thank you.4 -
TresaAswegan wrote: »So I put in my information when I started MFP again after a few years because I have gained a lot, it said I need to consume 2700 calories a day (33yrs - 5'9" - 310.8) that was on the 1st of Jan. I have been eating a lot better than I was, one cheat meal a week, but have been averaging about 1100 calories. I mean even doing a slim fast diet only gets you to 1200 calories if your following it 100%.
But my question is this. Can you eat healthy low calorie foods all day and be well nutrified without having to hit such a high calorie number? By the way Im down 23 pounds as of this morning, and I rarely feel hungry during the day. I do a bit at night right before i go to sleep but i use water to combat that.
Any advice would be great, as Im losing some weight but I want to do it safely and make sure Im not going to damage my body in the long run
Whoa! 23 pounds in as many days?!? Yikes! Slow down my friend, you're going to burn out. If you are male the minimum is actually 1500
eta: and That's just over half of what YOUR body needs. I hope you reconsider. There are a lot of complications that go with this kind of weight loss.
Im not really in a rush to lose weight, Im not really trying to "diet" either. I am trying to institue a life style change that will be a permanent part of my life. "Eat to live not live to eat" I think the only reason im losing quickly right now is because I was eating so badly for a long time. I confess that sometimes I would order two meals through a drive thru because I was that hungry. I would drink soda and sweet tea constantly and snack on unhealthy things like ice cream bars, chocolate bars, even having a huge bowl of ice cream before bed.
But now all i drink is water (except for the occasional cheat meal), and choose high protein-low sugar foods, as well as measuring out snacks and even the sandwiches I eat to get the exact calorie counts. I snack on almonds, bananas, apples, boiled eggs etc. I have even tried some of those meal replacement slim fast shakes. I track my weight every day, same time every day (and I know your not really suppose to because weight fluctuates constantly. And I have noticed if I hit over 1500 calories I gain back. thats the only reason im floating at 1200 daily.
If you're eating 1200 a day and then suddenly eat over 1500 and "gain" from it, it's just water weight/more food in your system to digest, not a fat gain.
so what your saying is bump to 1500 calories and give it a week or two? at 1200 I really dont feel hungry, probably because I focus on high protein-low sugar foods.
I'm just saying there's a reason the scale goes up when you increase calories, it's not true weight gain and it will level out.
You could definitely still be losing at a good rate while eating more.0
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