Having hard time eating calorie intake
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quiksylver296 wrote: »I had 32 grams of peanut butter last night for dessert because I was short on calories and fats. There's always something you can do.
I supplemented today with some Walker's shortbread cookies. Easy way to get 200 calories!3 -
Stop thinking about diet or low fat options, easy way to add calories without extra volume of food. Then you can make swaps as your allowance goes down and it'll make that easier to adjust to as well my go to things would be cheese and yogurt, I admit I don't know what the vegan choices are like.
Nuts as a snack will boost it without over filling you.
Add more of the protein and less of the veg to your salads.
Ditch the low cal bread and have some nice proper stuff!
Have dessert!
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Definitely do things like using higher fat versions of the foods you're already eating.
A couple of ideas based on food you mentioned you eat:
Coffee (add whole or 2% milk if you like it)
Oats (add milk and/or nuts and/or a banana)
Eggs (eat 2 instead of 1 or scramble/fry the egg--I fry 2-3 eggs in 1/2 T [7 grams] of coconut oil every morning and it's plenty enough to prevent sticking)
Salad (add dressing AND/OR pumpkin or sunflower seeds AND/OR nuts)
Sandwich (make with higher calorie bread or more toppings)0 -
If you are worried about hair loss, watch that you hit your protein macro. The most efficient protein source for a vegetarian would be tofu.0
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Hey, if you weigh 300 lbs, Considering an average 5 ft 10 inches, 20 something years female, 2200 is your BMR. (BMR means the calories your body burns even if you do absolutely nothing throughout the day). You have to eat less than that or burn some calories to lose weight. You don't have to go as far down as 1000. If you cannot maintain it, you can eat even 2000 calories and do a decent workout and burn 150 or so calories.
People around that weight range are highly sensitive to even small calorie deficits and exercises of even mild intensity.
As long as you eat the right amount of protein and exercise, you will not lose muscle. I don't know why people always assume that calorie deficits and cardio causes muscle loss. It doesn't. I have been doing cardio on a calorie deficit for 2 years now and I have gained muscle. I have not done any weight training. Only recently ( a month or so ago) I have added body weight training and plyometric HIIT to my routine. But all throughout 2 years, I have gained muscle. The secret is that you have to have a higher protein intake.
I will give you an example of my one day menu
Morning
whole grain toast (2) with one slice of cheese
250 ml of skimmed milk.
Mid morning snack
5 soaked almonds
Lunch
1 whole egg+ 2 egg whites with hummus
Evening snack
Soy milk 100 ml
80% protein powder
vanilla essence
some coffee grounds
400 ml of water
combine all and make a nice shake
Dinner
lots of water
spices
1/4 th cup chopped tofu
with any one of the following combinations
Cabbage and cauliflower (1 cup each)
or
tomatoes and pumpkin ( 1cup each chopped)
or
mushrooms and spinach (1.5 cups each)
or
basically any combination of any low cal fibre rich veggie you can find.
After dinner snack
1 apple
or
1 guava etc
The whole day adds up to something like 1200-1300 calories. My BMR is right now at 1600. It has high concentration of protein, is vegetarian and very filling for me.
Maybe you can try this too.
I think you are consuming a lot of hidden calories and calories that you are not adding up. eg. oil, butter, milk fat, cream, little snacks here and there. a gummy bear here, a mint there etc.
Make it a habit of measuring your food in either cups, tbsps etc or weigh them and enter them diligently into MFP food diary. Even if you eat a single gummy bear, enter that, If you use 1 tsp of oil, enter that. Enter everything. From what you have told me, I assume that you are grossly underestimating your calorie intake.
If even after honestly and meticulously entering everything for at least a week, you find that your calorie intake is as low as 1000 for each and every day and you have been eating that and maintaining your weight at 300 lbs, you should definitely approach your physician. They might conduct some tests to check your metabolism and hormones. If any medicines are needed, they might give those. If you find that those are normal, too, then adding exercise to your routine will boost your metabolism to some extent.
Also note that with every 10 lbs you lose, your BMR will shift and become lower. A smaller body needs less energy to sustain. You have already lost 21 lbs. That means that when you started (I am assuming at 321 lbs), your BMR was higher than 2200. Maybe at 2300 or 2400. You might have been consuming around 2200 calories per day. This is why you lost 21 lbs but now that you BMR itself has reduced to 2200, you are struggling to lose weight.
Trust me, you will not lose muscle mass. The body will always burn fat first. When there is a deficit of fat or you eat absolutely nothing for more than 24 hours, only then muscle is metabolised.
As long as you maintain above 1000 calorie intake and eat at least 40-50% of your diet as protein, there is no way that you will lose muscle.6 -
^^ No. You do not need to eat below your BMR to lose weight. You need to eat a deficit from your TDEE, which is a different number, and you need to do it accurately by weighing and logging your food. Please don't attempt to consistently eat less than your BMR.6
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As someone mentioned before, together is a great way to get vegetarian protein. If you get silken tofu you can throw it in a smoothie with some spinach, cocoa powder, a date or two, and some almond milk. Really tasty and gives you some healthy calories, fats, and protein. Also, as someone else said, if you're having a hard time eating in the morning, wait. Or have a protein shake or smoothie to hold you over and have a big lunch. Also, you don't have to only have breakfast foods for breakfast. You can eat any good at any meal. Feel free to make a sandwich for breakfast.
You could also do rice bowls. They are my favorite vegetarian meal. Make rice. While that's doing it's thing, saute any veggies you want. Onions, tomatoes, and carrots are a great addition. If you want to add spinach, which I recommend, wait until later since it cools really fast. Once the veggies are almost done, add an undrained can of black beans in a pot with lime juice and seasonings. I usually do chili powder, garlic, and a little Cayenne. Let that cook known. I'm the last 3-5 minutes add spinach. One that's done and the rice is done, combine the two, add salsa, and enjoy. You can add protein if you like.0 -
Gotta find something you can be consistent with. Watch TV, you'll see 600-pound folk losing 50 per month. And naked and afraid ppl losing 25 pounds in a couple weeks. I wish I could drop weight like that, and I don't ev n need to come down that much!
That doc in 600-lb life tells em no pasta, no bread, no fruit, and I'm thinking THEN WHAT DO YOU EAT?1!0 -
If your appetite doesn't return soon, in the next few weeks, consider seeing a GI doctor. You might have gastroparesis, or paralysis of the stomach. There is a test they can do that is time consuming in a day, but easy to do. You just eat an irradiated meal of eggs and toast, after fasting the night before, and they take x-ray pictures of your stomach to see how fast it is emptying. If it is too slow, you can take medication to help. I suffer from the condition, but with medication, have no problems eating most foods normally. Just something to consider.2
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OP, here is a list of calorie dense foods. It will help you hit your calorie target without feeling over full:
https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p12 -
Demander2015 wrote: »Hey, if you weigh 300 lbs, Considering an average 5 ft 10 inches, 20 something years female, 2200 is your BMR. (BMR means the calories your body burns even if you do absolutely nothing throughout the day). You have to eat less than that or burn some calories to lose weight.^^ No. You do not need to eat below your BMR to lose weight. You need to eat a deficit from your TDEE, which is a different number, and you need to do it accurately by weighing and logging your food. Please don't attempt to consistently eat less than your BMR.
We're similar: I'm 5'9", weigh 310 lbs, and my BMR is 2061. I've been aiming for 2100 calories/day, and averaging 2075 (although I do have a significant advantage regarding calorie density in that I still eat meat).
Looking at your example daily menu, I wonder if you're getting enough fat. There are vitamins that your body needs to function that can only be absorbed through fat, and fat also plays an important role in neurological (i.e. brain) health. I find that I need about 3 servings/45 grams/405 calories worth of fat per day; or I start to feel sick, hungry, and extremely irritable. Maybe a deficiency of fat (or some other nutrient) could be depressing your appetite somehow?
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Same boat. I'm struggling to eat 1000! I'm losing appetite even though I'm hungry. It sucks!0
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