How to get my calorie intake up without eating too many carbs, too much protein and fibre?
GirlPanda03
Posts: 44 Member
I'm falling short of my 1300-1400 calories a day and I think it might be why my weight loss has plateaued. The problem is that I end up without enough carbs, protein and fibre to add anything else. In fact, I'm going over my fibre intake every day and often going over on protein. The amounts I have been recommended by My Fitness Pal are as follows:
Carbs 175g
Fat 47g
Protein 70g
Fibre 25g
I'm not so bothered about going over in fibre as a lot of information suggests women should have more than 25g per day. I'm very inactive due to M.E. so my weight loss mostly has to come from my diet as opposed to exercise.
Does anyone have any advice on how to up my calories without going over my carb and protein intake? Healthy snacks like fruit are so high in carbs, and vegetables are good overall but very low in calories.
Carbs 175g
Fat 47g
Protein 70g
Fibre 25g
I'm not so bothered about going over in fibre as a lot of information suggests women should have more than 25g per day. I'm very inactive due to M.E. so my weight loss mostly has to come from my diet as opposed to exercise.
Does anyone have any advice on how to up my calories without going over my carb and protein intake? Healthy snacks like fruit are so high in carbs, and vegetables are good overall but very low in calories.
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Replies
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Try not to over think this. MFP is giving you general guidelines. I treat protien and fats like minimuns and let carbs fall out. Also, calories is what really what matters. So dont stress out if you go over one of your macros11
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my advice is eat whatever the heck u want to bridge that gap up to your calorie goals. macros are great and all but they are mostly for fine tuning and to satiate which is a very individual thing. what MFP sets there is not set it stone. I do think you would probably want more protein then 70 grams3
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Like the first reply here said: I look at the protein and fat categories as minimums. I always go over on fat; that helps me feel less hungry. I also go over a bit on sugars, but as long as the excess is from sources like fruit or milk rather than added sweeteners I don't worry about it.3
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Eat some nuts and/or seeds for extra healthy fats. Walnuts, almonds, Brazil nuts, pumpkin seeds.1
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my advice is eat whatever the heck u want to bridge that gap up to your calorie goals. macros are great and all but they are mostly for fine tuning and to satiate which is a very individual thing. what MFP sets there is not set it stone. I do think you would probably want more protein then 70 grams
I have such a bad track record of unhealthy eating (and still a lot of cravings), so I'm trying to get out of that. From what I'm reading online, I think I'll aim to eat more than 70g of protein.0 -
Like the first reply here said: I look at the protein and fat categories as minimums. I always go over on fat; that helps me feel less hungry. I also go over a bit on sugars, but as long as the excess is from sources like fruit or milk rather than added sweeteners I don't worry about it.
What are 'minimums'?1 -
Daddy78230 wrote: »Eat some nuts and/or seeds for extra healthy fats. Walnuts, almonds, Brazil nuts, pumpkin seeds.
That's a good idea, I'd forgotten about nuts and seeds and they do seem to be quite high in calories.1 -
GirlPanda03 wrote: »Like the first reply here said: I look at the protein and fat categories as minimums. I always go over on fat; that helps me feel less hungry. I also go over a bit on sugars, but as long as the excess is from sources like fruit or milk rather than added sweeteners I don't worry about it.
What are 'minimums'?
Minimum amounts that you should be getting...1 -
Make sure that you get enough protein and fat. It is o.k. to go over.
The carbs can be under or over. Their numbers do not matter.1 -
cwolfman13 wrote: »GirlPanda03 wrote: »Like the first reply here said: I look at the protein and fat categories as minimums. I always go over on fat; that helps me feel less hungry. I also go over a bit on sugars, but as long as the excess is from sources like fruit or milk rather than added sweeteners I don't worry about it.
What are 'minimums'?
Minimum amounts that you should be getting...
Think I had brain fog when I asked that.
Thanks for the clarification. 0 -
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GirlPanda03 wrote: »
Nope. Only eating too many calories halts weight loss.4 -
cerise_noir wrote: »GirlPanda03 wrote: »
Nope. Only eating too many calories halts weight loss.
Okay. I'd thought carbs might have affected it as I had a week where I seemed to have gained weight - my calories were fine but I'd started going a bit over on the carbs. Maybe just a coincidence then. Thanks.0 -
GirlPanda03 wrote: »
No0 -
GirlPanda03 wrote: »
Not at all. See: The Twinkie Diet0 -
Be o.k. with some weeks not losing weight. Stay patient and focused on your goals.GirlPanda03 wrote: »cerise_noir wrote: »GirlPanda03 wrote: »
Nope. Only eating too many calories halts weight loss.
Okay. I'd thought carbs might have affected it as I had a week where I seemed to have gained weight - my calories were fine but I'd started going a bit over on the carbs. Maybe just a coincidence then. Thanks.
Weight can be a little up due to lots of reasons. It is the overall arc downwards that matters.
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Fall out means there isnt a goal for them. So some days might be high and others lows and othera moderate. Concentrating on calories and protein should be the focus.1
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GirlPanda03 wrote: »
No, carb intake has nothing to do with weight loss. What matters is your calorie intake, and making sure you're hitting the correct calorie deficit for your weight loss goals. Macros percentage breakdowns is mostly a preference thing 0 -
GirlPanda03 wrote: »cerise_noir wrote: »GirlPanda03 wrote: »
Nope. Only eating too many calories halts weight loss.
Okay. I'd thought carbs might have affected it as I had a week where I seemed to have gained weight - my calories were fine but I'd started going a bit over on the carbs. Maybe just a coincidence then. Thanks.
The scale will fluctuate daily/weekly due to all sorts of things not related to actual fat gains. Things like hormones/tom/pms, sodium and exercise causing water retention (certain meds cause this too), digestion periods, constipation, time of day you weigh yourself, etc etc.
Don't focus so much on daily/weekly weigh-ins and instead look at your monthly trends-that will give you a better picture of what's actually going on.2 -
amyrebeccah wrote: »GirlPanda03 wrote: »cerise_noir wrote: »GirlPanda03 wrote: »
Nope. Only eating too many calories halts weight loss.
Okay. I'd thought carbs might have affected it as I had a week where I seemed to have gained weight - my calories were fine but I'd started going a bit over on the carbs. Maybe just a coincidence then. Thanks.
That very well could have been glycogen replenishment--but you didn't gain fat that way.
Sorry, not sure what glycogen replenishment means in relation to this? Actually not sure what it means, full stop.0 -
ent3rsandman wrote: »GirlPanda03 wrote: »
Not at all. See: The Twinkie Diet
Had to look that up. Madness!
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Be o.k. with some weeks not losing weight. Stay patient and focused on your goals.GirlPanda03 wrote: »cerise_noir wrote: »GirlPanda03 wrote: »
Nope. Only eating too many calories halts weight loss.
Okay. I'd thought carbs might have affected it as I had a week where I seemed to have gained weight - my calories were fine but I'd started going a bit over on the carbs. Maybe just a coincidence then. Thanks.
Weight can be a little up due to lots of reasons. It is the overall arc downwards that matters.
Thanks, it's been discouraging in the weeks I don't lose anything but I'll stick with it and know that it'll come off eventually.0 -
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crazyycatlady1 wrote: »GirlPanda03 wrote: »
No, carb intake has nothing to do with weight loss. What matters is your calorie intake, and making sure you're hitting the correct calorie deficit for your weight loss goals. Macros percentage breakdowns is mostly a preference thing
Noted! 0 -
crazyycatlady1 wrote: »GirlPanda03 wrote: »cerise_noir wrote: »GirlPanda03 wrote: »
Nope. Only eating too many calories halts weight loss.
Okay. I'd thought carbs might have affected it as I had a week where I seemed to have gained weight - my calories were fine but I'd started going a bit over on the carbs. Maybe just a coincidence then. Thanks.
The scale will fluctuate daily/weekly due to all sorts of things not related to actual fat gains. Things like hormones/tom/pms, sodium and exercise causing water retention (certain meds cause this too), digestion periods, constipation, time of day you weigh yourself, etc etc.
Don't focus so much on daily/weekly weigh-ins and instead look at your monthly trends-that will give you a better picture of what's actually going on.
I will now. I feel a lot better having gone on the forums and asked; it seems like I can be much more relaxed about it now. 7 -
No harm in going 'over' fiber or protein. But it sounds like you're cutting fat too low if you are low in calories total but high in everything else. So if you're intentionally avoiding fat with low fat/no fat options, work some regular fat options back into your routine.2
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StaciMarie1974 wrote: »No harm in going 'over' fiber or protein. But it sounds like you're cutting fat too low if you are low in calories total but high in everything else. So if you're intentionally avoiding fat with low fat/no fat options, work some regular fat options back into your routine.
Nope, not bothering with low fat options. I'm having some nuts and seeds now, as well as things like Tuna, so hopefully that'll fix the deficit. 0 -
GirlPanda03 wrote: »I'm falling short of my 1300-1400 calories a day and I think it might be why my weight loss has plateaued. The problem is that I end up without enough carbs, protein and fibre to add anything else. In fact, I'm going over my fibre intake every day and often going over on protein. The amounts I have been recommended by My Fitness Pal are as follows:
Carbs 175g
Fat 47g
Protein 70g
Fibre 25g
I'm not so bothered about going over in fibre as a lot of information suggests women should have more than 25g per day. I'm very inactive due to M.E. so my weight loss mostly has to come from my diet as opposed to exercise.
Does anyone have any advice on how to up my calories without going over my carb and protein intake? Healthy snacks like fruit are so high in carbs, and vegetables are good overall but very low in calories.
Are you saying that you are not losing weight because you are not eating enough calories? That will never happen.1
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