stephanieross1 wrote: »

I eat 1200-1500/day but on the high fat low carb diet. And it is filling, its the only way i can eat less without staring at the clock for more food. And I have energy and am not hangry

My question is- how do you eat 1200 on Keto or LCHF? I'm on Keto and because I'm consuming high fat, it is very high in calories. I end up eating 1600-1700 Cal/day I'm 5'4". Sometimes I still feel hungry at the end of day. Would love to know what your meals are like to be able to keep it that low. The only way to have a deficit or hit below 1400 is to skip meals or IF.

Being 5' tall and sedentary, I shoot for 1000 (but will take 1200), which I can only reach with exercise and healthy choices. No room in my diet for any junk. Filling healthy things I love include fruits (apples, kiwis, clementines, cantalope, bananas), cooked veggies (i love peas cooked with onions and plenty of spices), oatmeal (look up savory recipes for low-sugar options!), tofu stir fry. I love turkey-and-cucumber sandwiches on that super-healthy super-dense bread; it's so satisfying and far more nutrient-dense. I also will do protein shakes on occasion, though I don't like relying on processed food.

With time, I've found a few foods that don't work for me that I don't miss: I don't miss dairy most of the time, but I will miss meat. If I skip out on dairy it saves me calories and a stomach ache but doesn't leave me any less satisfied. I don't miss white bread all that much honestly; sometimes I eat the middle of a sandwich with a fork. I don't miss chips and dip as long as I can have carrots and hummus, something with crunch. I don't miss sugar all that much (except on my period). I don't miss multi-beer bar nights (I had to reign in my drinking in order to see results tbh). I do miss potato chips and french fries, but I have those only on occasion. And I don't miss eating a big breakfast OR late-night snacking as long as I've had good satisfying meals during the day (I guess this is an IF type deal). And lastly, I don't miss stuffing myself: I try to pay attention to fullness signals throughout a meal, since portions at restaurants are designed for larger people.

I found an interesting article on weight loss for petite women: mostly about having to be stricter about portions and about snacks, about the importance of exercise, etc. We don't have as much leeway as a 250 lb guy on an 1800 calorie diet. I've tried so many times in the past and ended up getting frustrated and rebounding; dieting is not fair to us smaller/feminine folk.

It's an adjustment, but there are some food cravings you'll have to break in order to do 1200 without feeling deprived. But you shouldn't be starving all the time; if you are, please adjust your strategy.

rbunt wrote: »

Hello, I am new to this group. I am trying a low carb high protein diet four days a week but I can't get to 1,200 calories without going over in fat! I know if I don't eat 1200 calories I will slow down my metabolism right? Any ideas? I'm a little confused if I should worry about good fat from almonds etc... or do I just worry about the other types of fat in my diet when checking numbers. I am 5'3 and 124 pounds. I am wanting to tone up and lose four more pounds. I play tennis and work out on the treadmill as my workouts. Feel free to look at my diary. Some days are my high carb days which is two days a week.

Last I checked the metabolism thing is not as scary as people say it is. If your weight dips too low and/or you eat significantly less than your body needs your metabolism will take a hit, but yeah depending on your height/weight you could go below 1200. I'm not promoting an extreme diet; calculate your TDEE accurately so as not to lose more than 1% of your body weight per week, and eat back exercise calories and find what works for you. You shouldn't be distractedly hungry all the time and you shouldn't drop weight too quickly.

As for protein/fat, try cooking with a nonstick pan if you aren't already doing so. I found it really helps cut down on oil used. Good fat is still fat; eat it in moderation. But if it fits into your calorie allowance and makes you feel satisfied, you should still lose weight. Other ways to get protein without the fat: chicken/turkey breast, protein shakes, swap processed carbs for more whole-grain products, etc. I can't see your food diary so I don't know where the fat is coming from, but as long as the diet works for you, don't worry so much about going over in one macro.

@ABTballet98 I sometimes struggle reaching 1200 also. When I don't meal prep sometimes I only get 700 a day which is terrible! For some reason I can't really tell if I'm hungry so I have a set schedule when I need to eat to make sure I get at least 1400-1500 calories a day.

I lost 15lbs over 3 months of doing a very strict diet with all meals prepped at 1400 calories a day. After I reached my goal weight I stopped the strict diet and tried maintenance. I had gotten spoiled having my meals at the ready so when I was making my own meals, not tracking calories and eating only when I felt hungry I lost another 5lbs in just two weeks. I recognized the problem, changed my ways and now am back up to my goal weight and feel much better! I really have to monitor my calorie intake or I don't get enough.

DananaNanas wrote: »

timtam163 wrote: »

I found an interesting article on weight loss for petite women: mostly about having to be stricter about portions and about snacks, about the importance of exercise, etc. We don't have as much leeway as a 250 lb guy on an 1800 calorie diet. I've tried so many times in the past and ended up getting frustrated and rebounding; dieting is not fair to us smaller/feminine folk.

Do you remember where you found this article? And/or have you heard of/read "The Petite Advantage?" I think my mom was reading it at one point but I don't really feel comfortable talking to her about weight loss.

Here you go! This was very helpful: http://anymanfitness.com/fat-loss-considerations-for-petite-females-and-those-with-slow-metabolisms/

Also yes I saw this article in Marie Claire about it, though I object to a few of the points (that you have to/can be selfish, which isn't a choice for people with stressful lives; that you have to eat breakfast; etc.): http://www.marieclaire.com/health-fitness/news/a6858/petite-advantage-diet/

But you and I are all trying. We are getting in there every day, no matter what the results. We are adjusting and pushing through the hard times. With God's help, we are going to win! I'm so proud of you...and me! Go for it, one day at a time!

About 5 or 6 years ago, I did it and lost 60+ lbs. I am trying it again as I have gained back all but 10 lbs of what I lost. It's harder this time around but definitely possible. And also, the more you work out the more you get to eat so it can work.

I think like a lot of things the answer is: It depends. If I'm doing 100k plus steps a week and an hour at the gym each day, with 20 minutes of HIT training, I can lose on 1,800 calories a day. If it is pretty much a desk to car to house week, it has to be 1,200 calories.

What works for me is to review the week: What I ate, what my steps were, number of work outs and then see if it results in a loss within 10 days (my body doesn't lose in 7 day segments, it is more like 10 days.)

I site I like is healthyeater.com which allows you to calculate your TDEE based upon height, weight, activity level (and BF, if you have an accurate number) and gives you an aggressive lose, average lose, gain and maintain set of numbers. It will also give you macros to achieve each goal.

Of course, it is a associated with product you can buy, you don't have to buy the product to get the information.

WallyAmadeus wrote: »

I site I like is healthyeater.com which allows you to calculate your TDEE based upon height, weight, activity level (and BF, if you have an accurate number) and gives you an aggressive lose, average lose, gain and maintain set of numbers. It will also give you macros to achieve each goal.

I'm older and a little under 5'2". Usiing all three formulae I need to be under 1200 for fat loss and around 900 for extreme fat loss. No surprises there.

Hi guys i am not tall just 5"1 hahahahaha i laso have a 1200 calorie per day diet but it is just so hard super hard hahaha

maddie124 wrote: »

I'm 62, 141.6 lbs, 5'4" (and a bit neurotic). My perfect weight is 130ish. I'm on the 1200 calories. It is working but am working out 5 days a week to get those extra calories. It makes a big difference. i don't always eat them all. My biggest challenge is I still eat too much protein - fine in all other areas, but keeping my protein down a bit is a challenge. Anyone else ever have that problem??

Is there a reason you WANT to keep your protein down? And what do you have your protein goaled at that you keep going over? I try to get as much protein as I can to prevent muscle loss while I'm on a calorie deficit. Plus for me, protein helps keep me feeling full.

I personally don't like MFP's default suggestions of 50% carbs, 20% protein, 30% fat. My "sweet spot" is 35% carbs, 30% protein, 35% fat. But everyone is different.

Im also a shorty at 5'2 and trying to follow 1200-1300. Super tough.