Consistently going over calories

What have you set your deficit at? 2lb a week loss?

I went on a Paleo / Keto-ish meal plan (low, low sugar/carbs and high protein/fat/fiber) of about 1400 calories (since January I have lost 23 pounds). And... I am only complaint calorie wise about 75% - 80% of the time.

But, by eating low carb and low sugar all of the time amazing things happened:

• I don't crave sugar (I have an entire box of Charms Wild Berry Blow Pops in my file drawer that I haven't touched since November because I don't crave sugar; I once measured my stress level by how many of them i consumed in one day);
• My moods are more even and I don't have blood sugar spikes and crashes; I feel better.
• By consuming more healthy fats my joints don't hurt as much and I am more or less satiated on 1400 calories.

My ratio goals are:

Carbohydrates / sugar 53 g 15 %
Fat 62 g 40 %
Protein 158 g 45 %


I use Paleo Leap and Paleo Tribe for the recipe ideas (they have some great low calorie recipe options) but this isn't necessary. I do think preparing and eating food that I make as opposed to boxes or eating out has helped me a lot.

This is not to say that i don't eat out. I do. I just try to pick restaurants that have the calories / nutrition posted for their meals or try to pick simple options.

Boxes say they are low carb (but they lots of other additives in them to make them taste good.)

Sugar and carbs are the devil. For me, if I eat them, I am in a downward spiral for the whole day - I want MORE of them.

My suggestion is to try and reduce them in future meals, one meal at a time and see if that doesn't help you stay with your calorie goals.

Reduce them in breakfast first by switching to a homemade high protein shake that uses no fruit in it. For example:

3/4 cup (6 ounces) unsweetened coconut milk (or unsweetened milk of your choice)
15 ice cubes.. maybe more!
1 scoop whey or egg white protein powder
1/4 teaspoon vanilla extract
1-2 TB unsweetened cocoa powder (depending on how chocolatey you like it)
1/4 tsp xanthan gum (this is the KEY ingredient)
1/4 tsp guar gum (or use more xanthan if you don’t have guar)
1 teaspoon (or more) Erythritol (or 1 drop or Monk Fruit extract)

Reduce them in lunch by having something like:

• Greek Yogurt (8 oz is 220 calories) with unsweetened coconut flakes (3 TBSP is 110 calories) stirred in.
• Blended vegetable smoothie (carrots, celery, cucumbers, parsley, avocado, etc.) can be made ahead of time. I make about 40 oz and either put in lemon juice or raw apple cider vinegar and sea salt to keep it fresh and measure out 8 ounces in a jam jar and top with cooked mushrooms and kale to give it some texture. This may be around 200 calories.

Dinner is usually a protein (like eggs, chicken, or red meat or fish) and a low carb vegetable. Ranch eggs are around 420 a serving b/c it has pinto beans in it.

My cal goal is 1380 and, unless I'm being greedy (craving roast beef hash=the devil), it isn't terrible to be at or close...I just plan meals to balance: high cal dinner (500 cal or higher)=lower cal lunch.

I also log exercise & make sure the days I do go over don't exceed to extra cals I burned (try not to eat back more than half).

But some days I want to eat the world. It probably isn't hunger...