Eating 1400 calories? What do you eat?

So I recently dropped my calorie budget to 1400 calories. It has been a struggle. I feel like I barely have room for anything. Would love to get some ideas from all of you.

What are you eating?

Replies

Jenna2315

I'm eating 1200 calories!! & it's sucks lol. I go over almost every day! ...but when Im doing good I eat yogurt, protein bars, eggs, chicken, & fruit. I'm haaangryyy though sooo idk what the right things to eat are! I feel like I'm always hungry lol

CatL1911

I eat 1200 a day, and it can be a struggle until you get used to it. I break mine into 4-5 smaller meals each day during the work week. For breakfast I usually have 1 hard boiled egg plus 2 hard boiled egg whites mixed with 1/2 tbsp low fat mayo and 1/2 tbsp mustard made into egg salad on top of some low calorie multigrain crackers.

Partway through the morning I usually have either a piece of fruit or a bell pepper, to keep from being starving by lunch and overeating.

At lunch I'll eat chicken and vegetables, fish and vegetables, or a salad with some avocado mixed in. The chicken or fish and vegetables I make at home and weigh out, the salad is if I don't have the chance, but I know roughly the amounts, and I don't use dressing, just the avocado, salt and pepper.

In the afternoon I'll have either raw vegetables and 2 tbsp of hummus, cooked vegetables, a low calorie cracker with 1 tbsp hummus and a hard boiled egg, or some cottage cheese, depending on what else I had for the day.

For dinner I'll have usually chicken or turkey and vegetables, sometimes a homemade curry or something, or a wrap with tuna. I'll usually have a piece of fruit or chocolate in the evening too. Maybe some popcorn if I'm still hungry.

This is just a general overview, every day can be slightly different. On weekends I'll usually have 2 bigger meals. I don't eat back my exercise calories usually, but I know some people do, so that would allow more leniency too. Hope this helps a little!

Jenna2315

You are amazing lol...thanks! This helped me a lot too!! Im strugglinggg

CatL1911

@Jenna2315 you can do it! Sometimes it just takes a little time to get used to it!

theabsentmindednurse

You can google 1400 calorie eating plans which can give you a bit of a guide as to what you can have.
Be sure to include plenty of vegetables and lean protein options. This will keep the calories down and allow you to slot in additional snacks, dairy and complex carbs.

suzilla53

My TDEE is only 1250, it’s sad. I maintain on tons of vegetables, most usually frozen.Usually half a sweet potato daily. Oatmeal,protein powder for breakfast. I also eat a lot of plain poached fish.It is very tricky to live on about 1300 calories a day but I’ve been doing it for 2 years now. I really watch the macros,keep the protein up. For me every calorie has to be a good one.My best treat is..... Halo Top! Also I am frequently a little hungry, it’s ok to be a little hungry.I shake it off and get up and do something.CatL pretty much sums it up, you get used to it.Shes giving good advice.Theres also been someone here that says “ You gotta want it bad”

cmriverside

If you get some exercise for an hour a day, you'll get 300-400 more calories. 1700 is a lot easier than 1400.

bbell1985

I need 1400 to lose. There's not really room for much "fluff". Like if it doesn't fill you up and it's over 100 calories....for me, it tends not to be worth it. 1400 is where I may even stop sugar/milk in my coffee. I never eat breakfast but definitely will not on 1400. Lots of veggies, protein, higher volume meals over calorie dense higher carb/fat choices.

lilysillycat

I eat similar stuff everyday.

I have coffee with heavy cream (100 cal) or half and half (35 cal) as breakfast.

Lunch is 8oz meat of choice. (chicken 200 cal, pork 240 cal, beef 300 cal)
2 tbsp oil to cook the meat (250 cal)

1 lb of green vegs ( around 150 cal) if need to cook the veg, use the same pan with left over oil for cooking the meat.

at 6pm, I always have an avocado for dinner (250 cal). One hard boiled egg (90 cal) and coffee with heavy cream(100 cal) with half and half (35 cal).

I dont eat anything after 6pm.

That is around 1250 cal. If I eat a fatty cut of meat for lunch, it usually goes up to 1500 cal. I usually go over if I eat anything that is processed.

bbell1985

lilysillycat wrote: »

I eat similar stuff everyday.

I have coffee with heavy cream (100 cal) or half and half (35 cal) as breakfast.

Lunch is 8oz meat of choice. (chicken 200 cal, pork 240 cal, beef 300 cal)
2 tbsp oil to cook the meat (250 cal)

1 lb of green vegs ( around 150 cal) if need to cook the veg, use the same pan with left over oil for cooking the meat.

at 6pm, I always have an avocado for dinner (250 cal). One hard boiled egg (90 cal) and coffee with heavy cream(100 cal) with half and half (35 cal).

I dont eat anything after 6pm.

That is around 1250 cal. If I eat a fatty cut of meat for lunch, it usually goes up to 1500 cal. I usually go over if I eat anything that is processed.

TWO tablespoons? Do you like that? Wouldn't you rather use a spray and have another 250 cal small meal or snack later in the day or does the fat fill you up? Sorry. I write this as I'm considering going keto so I guess I'm trying to wrap my mind around it.

iowalinda

jadedone wrote: »

So I recently dropped my calorie budget to 1400 calories. It has been a struggle. I feel like I barely have room for anything. Would love to get some ideas from all of you.

What are you eating?

The trick for me is to fill up on veggies and treat most everything else as a condiment

Veggies can be made tastier by roasting or stir frying in a little water with some homemade stir fry sauce. I also satisfy my sweet tooth by substituting yogurt and fruit or almond milk with a small amount of oatmeal & fruit for higher calorie treats. I hope this helps

lilysillycat

bbell1985 wrote: »

lilysillycat wrote: »

I eat similar stuff everyday.

I have coffee with heavy cream (100 cal) or half and half (35 cal) as breakfast.

Lunch is 8oz meat of choice. (chicken 200 cal, pork 240 cal, beef 300 cal)
2 tbsp oil to cook the meat (250 cal)

1 lb of green vegs ( around 150 cal) if need to cook the veg, use the same pan with left over oil for cooking the meat.

at 6pm, I always have an avocado for dinner (250 cal). One hard boiled egg (90 cal) and coffee with heavy cream(100 cal) with half and half (35 cal).

I dont eat anything after 6pm.

That is around 1250 cal. If I eat a fatty cut of meat for lunch, it usually goes up to 1500 cal. I usually go over if I eat anything that is processed.

TWO tablespoons? Do you like that? Wouldn't you rather use a spray and have another 250 cal small meal or snack later in the day or does the fat fill you up? Sorry. I write this as I'm considering going keto so I guess I'm trying to wrap my mind around it.

I have no willpower against hunger. If I get hungry on a diet, I will fail. The reason I stay with keto is that while eating at such low cal level, with enough fat, I dont feel hungry. If you can deal with hunger, then using oil spray is fine. If not, you would need the fat.

bbell1985

lilysillycat wrote: »

bbell1985 wrote: »

lilysillycat wrote: »

I eat similar stuff everyday.

I have coffee with heavy cream (100 cal) or half and half (35 cal) as breakfast.

Lunch is 8oz meat of choice. (chicken 200 cal, pork 240 cal, beef 300 cal)
2 tbsp oil to cook the meat (250 cal)

1 lb of green vegs ( around 150 cal) if need to cook the veg, use the same pan with left over oil for cooking the meat.

at 6pm, I always have an avocado for dinner (250 cal). One hard boiled egg (90 cal) and coffee with heavy cream(100 cal) with half and half (35 cal).

I dont eat anything after 6pm.

That is around 1250 cal. If I eat a fatty cut of meat for lunch, it usually goes up to 1500 cal. I usually go over if I eat anything that is processed.

TWO tablespoons? Do you like that? Wouldn't you rather use a spray and have another 250 cal small meal or snack later in the day or does the fat fill you up? Sorry. I write this as I'm considering going keto so I guess I'm trying to wrap my mind around it.

I have no willpower against hunger. If I get hungry on a diet, I will fail. The reason I stay with keto is that while eating at such low cal level, with enough fat, I dont feel hungry. If you can deal with hunger, then using oil spray is fine. If not, you would need the fat.

OH! So you are actually keto. Sorry I thought you were just like...using a lot of oil. lol. Thank you for the insight. I'm nervous about trying it because of the low protein. Anyway, conversation for another thread. Sorry OP!

kristingjertsen

I eat between 1300 and 1400 calories per day. I don't restrict my eating (although I do eat a lot of veggies, fruits, beans, whole grains, fish, eggs, olive oil). Instead, I restrict my portion sizes to half of what I used to eat before (logic is that if what I was eating before made me overweight, I was overeating and need to retrain myself to eat appropriate amounts of food). That way I get a lot of variety in my meals, feel satisfied, and the weight is finally coming off. Not an exciting diet plan, but it works for me.

dsboohead

I love my 1400 calories and is easy for me with 3 meals and 1 snack (hard boiled egg). But there is no cheat room though!
If I eat a frozen meal....healthy choice....WW....lean cuisine or the such it cannot be over 290. Now that is hard! I bulk everything up with with veggies.

MzCara148

You gotta learn to love your veggies. I make myself jumbo salads with measured servings of low cal dressings. I have learned to roast veggies recently and not only do I love them that way but my kids are eating them. Roasted green beans, asparagus, carrots, broccoli - all fresh. Last night I had 5.6 oz of roasted broccoli with a tiny bit of olive oil for 140 calories. I am also learning to like my food "plain". No sauces or breading, nothing fried in oil, blah blah. But if you pan fry your protein with a tiny bit of olive oil or roast it in the oven you would be surprised how large of a portion you can eat without killing your calorie budget.

Cbean08

I find it easier to eat the same amount of calories at each meal everyday. So if breakfast is always 300 calories, then I can make my options fit into that amount. I'd structure it like this

breakfast- 300 calories
lunch- 400 calories
snack- 200 calories
dinner- 400 calories
dessert- 100 calories

then fill each meal with ideas that will meet that calorie count and will be easy for you to rotate in and out. So for example-

breakfast- 2 eggs with spinach and tomato (170), 1 piece of toast (100), coffee with 1 tbsp creamer (30)

melissa6771

I eat between 13-1400 daily mon-sat. Feel free to look in my diary. I average 125-140 G protein a day. You can send a friend request also if you'd like.

lightenup2016

Cbean08 wrote: »

I find it easier to eat the same amount of calories at each meal everyday. So if breakfast is always 300 calories, then I can make my options fit into that amount. I'd structure it like this

breakfast- 300 calories
lunch- 400 calories
snack- 200 calories
dinner- 400 calories
dessert- 100 calories

then fill each meal with ideas that will meet that calorie count and will be easy for you to rotate in and out. So for example-

breakfast- 2 eggs with spinach and tomato (170), 1 piece of toast (100), coffee with 1 tbsp creamer (30)

I'm like this, too. My breakdown is generally like this for 1450 calories:

"Breakfast "--120 calories, just coffee, sugar, and a square of dark chocolate

Lunch--350 calories, often an egg and cheese burrito or a bean burrito, or maybe a veg soup with chicken added in

Snack--130 calories, usually Fage 2% Greek yogurt, or a banana and a bite of something else

Dinner--550 calories, pasta, chicken, zoodles, etc, or just a smaller portion of our regular meals

"Late night"--300 calories for wine or beer, plus a small snack like a slice of cheese and a few crackers, or one cookie or piece of chocolate

If I get extra exercise calories, I just add those in wherever I need or want them, which is usually snack or dinner.

ETA--Just a thought--I eat 1450 most days, but have 2 days/week that I bump it up to 1850. This allows me more treats, or to eat our more calorie-laden meals like homemade pizza, pesto pasta, breakfast for dinner, or a meal out. It also seems to make the 1450 days easier. Averaged out over the whole week, it ends up being about 1550 calories/day, and I am fine with that. It's been working better for me than trying to hit 1450 everyday, and my body seems happier.

jadedone

cmriverside wrote: »

If you get some exercise for an hour a day, you'll get 300-400 more calories. 1700 is a lot easier than 1400.

Eating back my exercise calories did not seem to help me, so I am sticking with 1400-ish all in. I have been pretty stuck over the past couple of montgs.

suzilla53 wrote: »

My TDEE is only 1250, it’s sad. I maintain on tons of vegetables, most usually frozen.Usually half a sweet potato daily. Oatmeal,protein powder for breakfast. I also eat a lot of plain poached fish.It is very tricky to live on about 1300 calories a day but I’ve been doing it for 2 years now. I really watch the macros,keep the protein up. For me every calorie has to be a good one.My best treat is..... Halo Top! Also I am frequently a little hungry, it’s ok to be a little hungry.I shake it off and get up and do something.CatL pretty much sums it up, you get used to it.Shes giving good advice.Theres also been someone here that says “ You gotta want it bad”

When I got my DEXA scan, I found out my TDEE was 1400 or 1450 calories a day. I feel your pain, I have way more to lose so it was disheartening. My minimum is to lose 40#.

bbell1985 wrote: »

I need 1400 to lose. There's not really room for much "fluff". Like if it doesn't fill you up and it's over 100 calories....for me, it tends not to be worth it. 1400 is where I may even stop sugar/milk in my coffee. I never eat breakfast but definitely will not on 1400. Lots of veggies, protein, higher volume meals over calorie dense higher carb/fat choices.

I am extra struggling since my naturopath is also recommending lower fat, and I have increased my fat intake over tge past couple of years. 20% is really hard, and I am failing daily. I got used to eating fewer carbs, and now I am supposed to be eating more of them. It is much harder than it seems. But I am also less hungry when I eat enough of them.

I am about 2 weeks into 1400 calories, but it feels like I have to think about calories all the time and I hate it. 1600 calories was so much easier. Now it feels like I really have to consider milk or half and half, sugar in my coffee or if I can have an orange for dessert. Or can I have a few nuts for a snack or just stick witg some carrots.

I had a cheat day and ordered pizza last week, so I spent most of the week with the leftovers. I did eat way less pizza than usual -I kept it to 2 slices with the leftovers.

I feel like there is no room for snacks at all. And getting to 55% carbs is way harder than I ever thought. I was having eggs and avocado, but that killed my fat for the day. So I decided to not have that anymore.

Yesterday:
smoothie with vanilla protein powder, cocoa powder, macadamia nut milk and half a banana
bacon gouda breakfast sandwich and flat white
blackberries with vanilla greek yogurt
roasted squash
salmon with rice, steamed broccoli, carrorts and a miso soy sauce
an orange

I feel like I am not eating enough veggies and I don’t have room for more!

lightenup2016

OP, I saw your post regarding eating 20% fat. I think that sounds really low, and difficult to pull off. I would recommend eating in a way that you'll want to continue even after weight loss. Just stick to your calorie goal--the added fat can keep you feeling fuller longer, anyway.

Good luck!

CharlieBeansmomTracey

suzilla53 wrote: »

My TDEE is only 1250, it’s sad. I maintain on tons of vegetables, most usually frozen.Usually half a sweet potato daily. Oatmeal,protein powder for breakfast. I also eat a lot of plain poached fish.It is very tricky to live on about 1300 calories a day but I’ve been doing it for 2 years now. I really watch the macros,keep the protein up. For me every calorie has to be a good one.My best treat is..... Halo Top! Also I am frequently a little hungry, it’s ok to be a little hungry.I shake it off and get up and do something.CatL pretty much sums it up, you get used to it.Shes giving good advice.Theres also been someone here that says “ You gotta want it bad”

are you sure your TDEE is only 1200? TDEE is your BMR(what you burn by being alive)+ activity calories. do you mean your BMR is 1250?

jadedone

lightenup2016 wrote: »

OP, I saw your post regarding eating 20% fat. I think that sounds really low, and difficult to pull off. I would recommend eating in a way that you'll want to continue even after weight loss. Just stick to your calorie goal--the added fat can keep you feeling fuller longer, anyway.

Good luck!

20% is low I know. I did some genetic testing late last year with my naturopath - while I am generally a skeptic, supposedly I have the sort of genes that store fat more readily.

A long time ago I did the conversion from “bad” fats to mostly good ones. I do not have cholesterol or triglyceride issues.

But just cutting calories hasn’t been working for me, so I am willing to experiement to see if that helps with weight loss. I have been eating roughly 45% carbs, 20% protein, 35% fat for a few years now. And I have been stuck at about the same weight for 6 months now -even with concerted efforts with 1600-1700 calories and exercise.

I bet once I am at a healthier weight fat % won’t matter as much but during this phase I need to figure out how to move the needle on the scale.

CharlieBeansmomTracey

jadedone wrote: »

cmriverside wrote: »

If you get some exercise for an hour a day, you'll get 300-400 more calories. 1700 is a lot easier than 1400.

Eating back my exercise calories did not seem to help me, so I am sticking with 1400-ish all in. I have been pretty stuck over the past couple of montgs.

suzilla53 wrote: »

My TDEE is only 1250, it’s sad. I maintain on tons of vegetables, most usually frozen.Usually half a sweet potato daily. Oatmeal,protein powder for breakfast. I also eat a lot of plain poached fish.It is very tricky to live on about 1300 calories a day but I’ve been doing it for 2 years now. I really watch the macros,keep the protein up. For me every calorie has to be a good one.My best treat is..... Halo Top! Also I am frequently a little hungry, it’s ok to be a little hungry.I shake it off and get up and do something.CatL pretty much sums it up, you get used to it.Shes giving good advice.Theres also been someone here that says “ You gotta want it bad”

When I got my DEXA scan, I found out my TDEE was 1400 or 1450 calories a day. I feel your pain, I have way more to lose so it was disheartening. My minimum is to lose 40#.

bbell1985 wrote: »

I need 1400 to lose. There's not really room for much "fluff". Like if it doesn't fill you up and it's over 100 calories....for me, it tends not to be worth it. 1400 is where I may even stop sugar/milk in my coffee. I never eat breakfast but definitely will not on 1400. Lots of veggies, protein, higher volume meals over calorie dense higher carb/fat choices.

I am extra struggling since my naturopath is also recommending lower fat, and I have increased my fat intake over tge past couple of years. 20% is really hard, and I am failing daily. I got used to eating fewer carbs, and now I am supposed to be eating more of them. It is much harder than it seems. But I am also less hungry when I eat enough of them.

I am about 2 weeks into 1400 calories, but it feels like I have to think about calories all the time and I hate it. 1600 calories was so much easier. Now it feels like I really have to consider milk or half and half, sugar in my coffee or if I can have an orange for dessert. Or can I have a few nuts for a snack or just stick witg some carrots.

I had a cheat day and ordered pizza last week, so I spent most of the week with the leftovers. I did eat way less pizza than usual -I kept it to 2 slices with the leftovers.

I feel like there is no room for snacks at all. And getting to 55% carbs is way harder than I ever thought. I was having eggs and avocado, but that killed my fat for the day. So I decided to not have that anymore.

Yesterday:
smoothie with vanilla protein powder, cocoa powder, macadamia nut milk and half a banana
bacon gouda breakfast sandwich and flat white
blackberries with vanilla greek yogurt
roasted squash
salmon with rice, steamed broccoli, carrorts and a miso soy sauce
an orange

I feel like I am not eating enough veggies and I don’t have room for more!

if your TDEE (BMR+activity calories) is only 1400-1450 then that would be your maintenance calories. so if thats what you are eating you wont lose weight. sure you arent confusing TDEE with BMR? and find a registered dietitan not a naturopath. low fat isnt going to help weight loss unless you are in a deficit which is whats needed for weight loss.carbs or fat wont make you fat. only excess calories do.

CharlieBeansmomTracey

jadedone wrote: »

lightenup2016 wrote: »

OP, I saw your post regarding eating 20% fat. I think that sounds really low, and difficult to pull off. I would recommend eating in a way that you'll want to continue even after weight loss. Just stick to your calorie goal--the added fat can keep you feeling fuller longer, anyway.

Good luck!

20% is low I know. I did some genetic testing late last year with my naturopath - while I am generally a skeptic, supposedly I have the sort of genes that store fat more readily.

A long time ago I did the conversion from “bad” fats to mostly good ones. I do not have cholesterol or triglyceride issues.

But just cutting calories hasn’t been working for me, so I am willing to experiement to see if that helps with weight loss. I have been eating roughly 45% carbs, 20% protein, 35% fat for a few years now. And I have been stuck at about the same weight for 6 months now -even with concerted efforts with 1600-1700 calories and exercise.

I bet once I am at a healthier weight fat % won’t matter as much but during this phase I need to figure out how to move the needle on the scale.

your naturopath is full of crap. you dont store fat in a deficit.its not how it works. if you have been the same weight for 6 months it means you are eating maintenance calories and you arent in a deficit so you wont lose.

AuroraErratic

Veggie omelets. Fruit smoothies. Steamed veggies. Turkey chili. Chicken/veggie stir fry. Whole wheat toast.

I'm also doing 1400 calories, and let me tell you: it gets better! After a rough 1st month, I found that my appetite had decreased, so now it seems like enough, and I don't go to bed or wake up hungry like I used to.

One thing, though: I NEVER get all of my daily recommended vitamins, even though I eat tons of fruits & vegetables. I think it's just impossible to do that and stay within calories limits.

cmriverside

@jadedone - I took a peak at your food diary. You are using a lot of cups and generalized portions for your food. You are obviously eating more than you think or you would be losing. "Cups" "medium" "2.38 diameter" etc. are not good measurements and your logging is most likely OFF by several hundred calories a day. Are you weighing that salmon to see if it's 3.5 ounces - or are you guesstimating? A cup of chicken? 8 macadamia nuts? All of that can throw off your logging.

Buy a food scale. Use USDA verified entries in the database here - there are lots of erroneous entries in the food list here. Here's a thread about how to use it:

http://community.myfitnesspal.com/en/discussion/10621050/how-to-use-the-usda-food-database-mfp-food-database-for-accurate-logging/p1

jadedone

CharlieBeansmomTracey wrote: »

if your TDEE (BMR+activity calories) is only 1400-1450 then that would be your maintenance calories. so if thats what you are eating you wont lose weight. sure you arent confusing TDEE with BMR? and find a registered dietitan not a naturopath. low fat isnt going to help weight loss unless you are in a deficit which is whats needed for weight loss.carbs or fat wont make you fat. only excess calories do.

You are right, I meant BMR. I have seen some slight improvements over the past few months in the DEXA scans. So hopefully as I get more muscle mass it’ll get better.

I tried a dietician a few years ago, her recommendations were about the same as the naturopath. I have some other issues to work on as well, which is why I am seeing the naturopath - I have hypothyroidism caused by hashimotos. I have been having irregular periods and other hormonal issues that weren’t getting solved by my doctors.

If I hadn’t been seeing improvemrnts seeing a naturopath I would bounce. I have had the most regular periods in the past few months that I have had in years. I am no longer seeing the low blood sugar issues I would get all the time. So stuff is improving for me.

The scale is still stuck, but it also maybe systemic as well. I am taking a wait and see approach. Right now my intention is to try 1400 calories and lower fat for 2-3 monthsand see what happens.

whhuynh90

sometimes it helps to preplan and portion what u are eating, increased protein helps. Also if your calorie goal is very difficult mayb try increasing your goal by 100-200 calories and slowly decrease as your body gets used to the decreased caloric intake.

CharlieBeansmomTracey

jadedone wrote: »

CharlieBeansmomTracey wrote: »

if your TDEE (BMR+activity calories) is only 1400-1450 then that would be your maintenance calories. so if thats what you are eating you wont lose weight. sure you arent confusing TDEE with BMR? and find a registered dietitan not a naturopath. low fat isnt going to help weight loss unless you are in a deficit which is whats needed for weight loss.carbs or fat wont make you fat. only excess calories do.

You are right, I meant BMR. I have seen some slight improvements over the past few months in the DEXA scans. So hopefully as I get more muscle mass it’ll get better.

I tried a dietician a few years ago, her recommendations were about the same as the naturopath. I have some other issues to work on as well, which is why I am seeing the naturopath - I have hypothyroidism caused by hashimotos. I have been having irregular periods and other hormonal issues that weren’t getting solved by my doctors.

If I hadn’t been seeing improvemrnts seeing a naturopath I would bounce. I have had the most regular periods in the past few months that I have had in years. I am no longer seeing the low blood sugar issues I would get all the time. So stuff is improving for me.

The scale is still stuck, but it also maybe systemic as well. I am taking a wait and see approach. Right now my intention is to try 1400 calories and lower fat for 2-3 monthsand see what happens.

if you have a thyroid issue see an endocrinologist or many if you have to. if left untreated without the right meds(prescribed). If you have hashimotos you most likely need to be on meds and having your levels checked every so often. it can become worse. lower fat will not make you lose any more weight. the only way you should lower fat is if you have a medical condition to where too much fat would cause issues(I have such a condition). you need enough fat to help with hormone production and some nutrients are fat soluble so you need fats to help those nutrients to be used properly. is your naturopath an MD too or?

as for getting more muscle mass,it wont happen unless you are in a small deficit and doing weight training/resistance training. you probably wont gain a lot of mass either. if you want to build a decent amount of muscle you have to be in a caloric surplus and doing a progressive lifting program.along with muscle building in a surplus comes fat. otherwise if you do gain some muscle in a small deficit(250calorie deficit or less) it will take a long time to build and will taper off over time..

how did you periods and blood sugar improve? what do you do now that you didnt do then?