Under eating
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AmandaTucker127
Posts: 75 Member
I've always had a problem with under eating, I have just always eaten unhealthy so what little I did eat was full of crap. Since February I've been eating a lot healthier foods and going to the gym. The problem is with the healthy food, I'm unable to hit my calorie goal, which was originally 1200 but with my macros adjusted is closer to 1400. I am struggling so hard to eat enough healthy food to hit even 1000 calories. On average I eat around 900cals a day, and burn over 500 in my daily workout. I'm always full, I feel like I'm always eating. Anything with the calories I need is unhealthy. I have started drinking a protein shake but it throws my macros off like crazy. Any suggestions on how to add more calories into my diet without stuffing myself to the point of being sick?? My body has adjusted itself to eating 3 meals, 2 snacks (usually shakes) a day when before just eating breakfast would make me gag, so I'm just really hoping my body will slowly allow me to add more calories...
8
Replies
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Stop focusing on "healthy" foods and focus on a healthy diet. Undereating is not healthy. If you have eaten 900 calories of whatever it is you consider healthy, there is nothing wrong with eating something else. Calories are fuel. If you don't give your body fuel, it will stop doing the things you need it to do. Have a couple of slices pizza.17
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That's exactly what I'm worried about, is not giving my body enough fuel. But then I feel guilty if I stray from my meal plan. I definitely do it from time to time, I even have a "cheat day" once a week, So it's not like i freak out about that pizza or anything. I guess I just don't want something that's super fattening to fill in calories and blow all my macros to shreds.2
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Undereating is blowing your macros to shreds, how is that for perspective? With that said, there are plenty of nutritious foods that are very high in calories. Only 1 cup of pecans could have enough calories to clog 1/3 or more of your calorie allowance.
I would work on that mentality, though. Guilt is the worst feeling for dieting. You'll need to learn how to deal with living in the real world and eating real world foods sometimes. A "fattening food" doesn't magically remove all the nutrients from the nutritious foods you usually have the rest of the day. In addition to that, super fattening foods are not devoid of nutrients, they have their own set of nutrients. I remember more than once using ice cream to hit my fat goal for the day and enjoy the extra calcium hit.10 -
Calories are what matter the most. If you’re logging everything as accurately as possible (are you using a food scale?) and still unable to meet your goal, add in something that’s a bit more calorie dense.3
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I wouldn't be worrying about macros at this point. I would be worrying about calories, period.11
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You might find some ideas here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1
But if you're feeling guilt to the point that you cannot eat 1000 calories daily, it might be a good idea to seek out professional advice from a registered dietitian or therapist. You're describing some red flags.
Remember that your macros are just guidelines. Unless you have medical reasons to keep your fats or protein low, it's okay to go over. Depending on how you've set your macros it may even be a good idea to go over. There are no "fattening" foods if you're eating to your calorie goals.15 -
noahs_mommy27 wrote: »I've always had a problem with under eating, I have just always eaten unhealthy so what little I did eat was full of crap. Since February I've been eating a lot healthier foods and going to the gym.The problem is with the healthy food, I'm unable to hit my calorie goal, which was originally 1200 but with my macros adjusted is closer to 1400. I am struggling so hard to eat enough healthy food to hit even 1000 calories. On average I eat around 900 cals a day, and burn over 500 in my daily workout. I'm always full, I feel like I'm always eating. Anything with the calories I need is unhealthy. I have started drinking a protein shake but it throws my macros off like crazy. Any suggestions on how to add more calories into my diet without stuffing myself to the point of being sick?? My body has adjusted itself to eating 3 meals, 2 snacks (usually shakes) a day when before just eating breakfast would make me gag, so I'm just really hoping my body will slowly allow me to add more calories...
If you're not opposed to nut/seed butters, try peanut or soy nut butter or pumpkin seed butter ... as a dip or no bake snack options, with your oatmeal or as a peanut butter & jelly french toast option for breakfast , as a marinade or a salad dressing for dinner.3 -
noahs_mommy27 wrote: »That's exactly what I'm worried about, is not giving my body enough fuel. But then I feel guilty if I stray from my meal plan. I definitely do it from time to time, I even have a "cheat day" once a week, So it's not like i freak out about that pizza or anything. I guess I just don't want something that's super fattening to fill in calories and blow all my macros to shreds.
How many calories do you eat on your cheat day?2 -
Hmmm I never thought that was a red flag, just that I was having trouble eating enough. I'm always full, I eat when I'm hungry. It makes sense in a way because I did have some bad body image issues while in was younger. Maybe it's a subconscious thing going on??
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TavistockToad wrote: »noahs_mommy27 wrote: »That's exactly what I'm worried about, is not giving my body enough fuel. But then I feel guilty if I stray from my meal plan. I definitely do it from time to time, I even have a "cheat day" once a week, So it's not like i freak out about that pizza or anything. I guess I just don't want something that's super fattening to fill in calories and blow all my macros to shreds.
How many calories do you eat on your cheat day?
I'm honestly not sure, I don't even log on my cheat days, just enjoy it. We usually go out to eat for dinner and I get a big ole steak and baked potato.0 -
noahs_mommy27 wrote: »TavistockToad wrote: »noahs_mommy27 wrote: »That's exactly what I'm worried about, is not giving my body enough fuel. But then I feel guilty if I stray from my meal plan. I definitely do it from time to time, I even have a "cheat day" once a week, So it's not like i freak out about that pizza or anything. I guess I just don't want something that's super fattening to fill in calories and blow all my macros to shreds.
How many calories do you eat on your cheat day?
I'm honestly not sure, I don't even log on my cheat days, just enjoy it. We usually go out to eat for dinner and I get a big ole steak and baked potato.
So more than 900 then?
Eating a snickers (or whatever 'bad' food you think you can't eat while on a diet) won't negate all the nutrition you get from the fruit and veg etc that you also eat.
Also, peanut butter is your friend.5 -
noahs_mommy27 wrote: »I've always had a problem with under eating, I have just always eaten unhealthy so what little I did eat was full of crap. Since February I've been eating a lot healthier foods and going to the gym.The problem is with the healthy food, I'm unable to hit my calorie goal, which was originally 1200 but with my macros adjusted is closer to 1400. I am struggling so hard to eat enough healthy food to hit even 1000 calories. On average I eat around 900 cals a day, and burn over 500 in my daily workout. I'm always full, I feel like I'm always eating. Anything with the calories I need is unhealthy. I have started drinking a protein shake but it throws my macros off like crazy. Any suggestions on how to add more calories into my diet without stuffing myself to the point of being sick?? My body has adjusted itself to eating 3 meals, 2 snacks (usually shakes) a day when before just eating breakfast would make me gag, so I'm just really hoping my body will slowly allow me to add more calories...
If you're not opposed to nut/seed butters, try peanut or soy nut butter or pumpkin seed butter ... as a dip or no bake snack options, with your oatmeal or as a peanut butter & jelly french toast option for breakfast , as a marinade or a salad dressing for dinner.
I added peanut butter to my protein pancakes this morning and it made such a huge difference! Not just in the calories, but it also helped me eat the entire portion of my pancake instead of just the half portion I usually swallow down. I feel like I've eaten too much but I know I just need to adjust to it. Thank you!2 -
noahs_mommy27 wrote: »noahs_mommy27 wrote: »I've always had a problem with under eating, I have just always eaten unhealthy so what little I did eat was full of crap. Since February I've been eating a lot healthier foods and going to the gym.The problem is with the healthy food, I'm unable to hit my calorie goal, which was originally 1200 but with my macros adjusted is closer to 1400. I am struggling so hard to eat enough healthy food to hit even 1000 calories. On average I eat around 900 cals a day, and burn over 500 in my daily workout. I'm always full, I feel like I'm always eating. Anything with the calories I need is unhealthy. I have started drinking a protein shake but it throws my macros off like crazy. Any suggestions on how to add more calories into my diet without stuffing myself to the point of being sick?? My body has adjusted itself to eating 3 meals, 2 snacks (usually shakes) a day when before just eating breakfast would make me gag, so I'm just really hoping my body will slowly allow me to add more calories...
If you're not opposed to nut/seed butters, try peanut or soy nut butter or pumpkin seed butter ... as a dip or no bake snack options, with your oatmeal or as a peanut butter & jelly french toast option for breakfast , as a marinade or a salad dressing for dinner.
I added peanut butter to my protein pancakes this morning and it made such a huge difference! Not just in the calories, but it also helped me eat the entire portion of my pancake instead of just the half portion I usually swallow down. I feel like I've eaten too much but I know I just need to adjust to it. Thank you!
Are you having trouble finishing your portions normally because they don't appeal to you? If so, stop eating food you don't like! Food shouldn't feel like punishment just to fulfill your macros or some idea of 'healthy' eating.9 -
TavistockToad wrote: »noahs_mommy27 wrote: »TavistockToad wrote: »noahs_mommy27 wrote: »That's exactly what I'm worried about, is not giving my body enough fuel. But then I feel guilty if I stray from my meal plan. I definitely do it from time to time, I even have a "cheat day" once a week, So it's not like i freak out about that pizza or anything. I guess I just don't want something that's super fattening to fill in calories and blow all my macros to shreds.
How many calories do you eat on your cheat day?
I'm honestly not sure, I don't even log on my cheat days, just enjoy it. We usually go out to eat for dinner and I get a big ole steak and baked potato.
So more than 900 then?
Eating a snickers (or whatever 'bad' food you think you can't eat while on a diet) won't negate all the nutrition you get from the fruit and veg etc that you also eat.
Also, peanut butter is your friend.
I would think so! I don't eat a whole lot, like I don't go and snack all day long and just eat and eat bc it's a cheat day, but I also don't shy away from the good stuff!
I used peanut butter in my breakfast this morning and it made a world of difference!!0 -
noahs_mommy27 wrote: »noahs_mommy27 wrote: »I've always had a problem with under eating, I have just always eaten unhealthy so what little I did eat was full of crap. Since February I've been eating a lot healthier foods and going to the gym.The problem is with the healthy food, I'm unable to hit my calorie goal, which was originally 1200 but with my macros adjusted is closer to 1400. I am struggling so hard to eat enough healthy food to hit even 1000 calories. On average I eat around 900 cals a day, and burn over 500 in my daily workout. I'm always full, I feel like I'm always eating. Anything with the calories I need is unhealthy. I have started drinking a protein shake but it throws my macros off like crazy. Any suggestions on how to add more calories into my diet without stuffing myself to the point of being sick?? My body has adjusted itself to eating 3 meals, 2 snacks (usually shakes) a day when before just eating breakfast would make me gag, so I'm just really hoping my body will slowly allow me to add more calories...
If you're not opposed to nut/seed butters, try peanut or soy nut butter or pumpkin seed butter ... as a dip or no bake snack options, with your oatmeal or as a peanut butter & jelly french toast option for breakfast , as a marinade or a salad dressing for dinner.
I added peanut butter to my protein pancakes this morning and it made such a huge difference! Not just in the calories, but it also helped me eat the entire portion of my pancake instead of just the half portion I usually swallow down. I feel like I've eaten too much but I know I just need to adjust to it. Thank you!
Are you having trouble finishing your portions normally because they don't appeal to you? If so, stop eating food you don't like! Food shouldn't feel like punishment just to fulfill your macros or some idea of 'healthy' eating.
I don't finish them bc I get so full. I guess the peanut butter just enough extra taste that I just kept eating it lol. I am paying for it though bc I feel like I ate entirely too much. I did have that problem when I first started shakes, I couldn't finish them bc they were so thick and disgusting, and filled me up before half a serving. Then someone introduced me to one that was more watery in consistency and tasted great and I can drink them down pretty easy now.0 -
Are you trying to gain?1
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noahs_mommy27 wrote: »noahs_mommy27 wrote: »noahs_mommy27 wrote: »I've always had a problem with under eating, I have just always eaten unhealthy so what little I did eat was full of crap. Since February I've been eating a lot healthier foods and going to the gym.The problem is with the healthy food, I'm unable to hit my calorie goal, which was originally 1200 but with my macros adjusted is closer to 1400. I am struggling so hard to eat enough healthy food to hit even 1000 calories. On average I eat around 900 cals a day, and burn over 500 in my daily workout. I'm always full, I feel like I'm always eating. Anything with the calories I need is unhealthy. I have started drinking a protein shake but it throws my macros off like crazy. Any suggestions on how to add more calories into my diet without stuffing myself to the point of being sick?? My body has adjusted itself to eating 3 meals, 2 snacks (usually shakes) a day when before just eating breakfast would make me gag, so I'm just really hoping my body will slowly allow me to add more calories...
If you're not opposed to nut/seed butters, try peanut or soy nut butter or pumpkin seed butter ... as a dip or no bake snack options, with your oatmeal or as a peanut butter & jelly french toast option for breakfast , as a marinade or a salad dressing for dinner.
I added peanut butter to my protein pancakes this morning and it made such a huge difference! Not just in the calories, but it also helped me eat the entire portion of my pancake instead of just the half portion I usually swallow down. I feel like I've eaten too much but I know I just need to adjust to it. Thank you!
Are you having trouble finishing your portions normally because they don't appeal to you? If so, stop eating food you don't like! Food shouldn't feel like punishment just to fulfill your macros or some idea of 'healthy' eating.
I don't finish them bc I get so full. I guess the peanut butter just enough extra taste that I just kept eating it lol. I am paying for it though bc I feel like I ate entirely too much. I did have that problem when I first started shakes, I couldn't finish them bc they were so thick and disgusting, and filled me up before half a serving. Then someone introduced me to one that was more watery in consistency and tasted great and I can drink them down pretty easy now.
How much protein are you getting? Is 2 shakes per day necessary? Why not swap them for more palatable real food?0 -
meridethcolville wrote: »Are you trying to gain?
I'm trying to lose but you can't lose if you're not getting the right amount of calories. It supposedly does the complete opposite, and I've seen a big reduction in weight loss. I don't think I've lost weight in about 4 weeks even with my workouts and healthy eating. I have a trainer I see once a month and she fussed at me and said I was probably sending my body into starvation mode. Completely accidental, I have no intention of starving myself. I certainly don't feel like I am!14 -
noahs_mommy27 wrote: »meridethcolville wrote: »Are you trying to gain?
I'm trying to lose but you can't lose if you're not getting the right amount of calories. It supposedly does the complete opposite, and I've seen a big reduction in weight loss. I don't think I've lost weight in about 4 weeks even with my workouts and healthy eating. I have a trainer I see once a month and she fussed at me and said I was probably sending my body into starvation mode. Completely accidental, I have no intention of starving myself. I certainly don't feel like I am!
"Starvation mode" isn't a real thing. I don't know if I would consider your trainer a reliable source for this.
Since you aren't measuring your "cheat meals," are you positive that you *are* actually undereating? The combination of an unlogged "cheat meal" and inaccurate logging (not sure if this is the case for you, your diary is locked) is often enough to slow down weight loss.
Workouts and healthy eating aren't going to result in weight loss unless you're consistently in a deficit. If you aren't hungry and you aren't losing weight, I would first look at the possibility that you aren't really undereating, that you may be accidentally eating more than you think you are.5 -
TavistockToad wrote: »noahs_mommy27 wrote: »noahs_mommy27 wrote: »noahs_mommy27 wrote: »I've always had a problem with under eating, I have just always eaten unhealthy so what little I did eat was full of crap. Since February I've been eating a lot healthier foods and going to the gym.The problem is with the healthy food, I'm unable to hit my calorie goal, which was originally 1200 but with my macros adjusted is closer to 1400. I am struggling so hard to eat enough healthy food to hit even 1000 calories. On average I eat around 900 cals a day, and burn over 500 in my daily workout. I'm always full, I feel like I'm always eating. Anything with the calories I need is unhealthy. I have started drinking a protein shake but it throws my macros off like crazy. Any suggestions on how to add more calories into my diet without stuffing myself to the point of being sick?? My body has adjusted itself to eating 3 meals, 2 snacks (usually shakes) a day when before just eating breakfast would make me gag, so I'm just really hoping my body will slowly allow me to add more calories...
If you're not opposed to nut/seed butters, try peanut or soy nut butter or pumpkin seed butter ... as a dip or no bake snack options, with your oatmeal or as a peanut butter & jelly french toast option for breakfast , as a marinade or a salad dressing for dinner.
I added peanut butter to my protein pancakes this morning and it made such a huge difference! Not just in the calories, but it also helped me eat the entire portion of my pancake instead of just the half portion I usually swallow down. I feel like I've eaten too much but I know I just need to adjust to it. Thank you!
Are you having trouble finishing your portions normally because they don't appeal to you? If so, stop eating food you don't like! Food shouldn't feel like punishment just to fulfill your macros or some idea of 'healthy' eating.
I don't finish them bc I get so full. I guess the peanut butter just enough extra taste that I just kept eating it lol. I am paying for it though bc I feel like I ate entirely too much. I did have that problem when I first started shakes, I couldn't finish them bc they were so thick and disgusting, and filled me up before half a serving. Then someone introduced me to one that was more watery in consistency and tasted great and I can drink them down pretty easy now.
How much protein are you getting? Is 2 shakes per day necessary? Why not swap them for more palatable real food?
That's a good point... I was in a weight loss challenge to lose body fat percentage several months ago and on their plan they wanted me to have two shakes. I guess i just got into the habit of having 2. My protein is set at 104g and I do usually go over it and way low on my fats. I'm going to see how that peanut butter balances everything out today and give up my mid morning shake bc I'm still feeling breakfast... I will figure out some kind of snack instead.1
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