Not eating enough calories but I'm super full
saintyagos
Posts: 8 Member
I am a 258lb 5'8 male trying to lose weight who recently changed my diet and started tracking my calorie intake, I noticed that I am feeling too full throughout the day and I am not able to reach my goal of 1500 calories, i feel like I have to force feed myself at night just to get to 1000 calories. What can i do to not feel so full, I dont want to eat unhealthy calorie filled foods any more but by eating healthy I cant seem to reach my caloric goal. Any advice?
4
Replies
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Calorie dense foods................
Instead of diet foods, instead of high volume low calorie (often low nutrition) foods make different choices.
1,000 calories (especially for an adult male) is a recipe for lean muscle, and hair loss. This isn't healthy.
Nuts, nut butters, olive oil, avocado or even ice cream. Small portions; big calories.
Will you be giving up "unhealthy foods" (what ever your definition is) forever? If not, allow yourself a treat now and then. Learn portion control for all foods, not just diet foods.6 -
How are you full? What is your macro ratio?1
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What are you eating that is only totaling 1000cal and fills you? Perhaps you're being too restrictive.2
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I'm shooting for 50% protein 40%fat 10% carbs3
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Protein is filling, especially when you increase the amount that you are not accustomed to.3
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That is a very high protein percentage. Some people find protein very satiating which seems to be your case. Try lowering protein and add carbs instead. Carbs are not bad for you.3
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Protein amount is too high, probably the issue.
But do it for a while and you will probably start feeling hungry again. If you are trying to do keto or HFLC, you'd want to eat more fat than you currently are.1 -
saintyagos wrote: »I'm shooting for 50% protein 40%fat 10% carbs
Why, where did you get those numbers? Excessive protein can't help you stave off muscle loss when your calories are so very low.
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
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For breakfast I had.
Cottage cheese 0.5 cups 100 calories
Tomatoes 50grams 9 calories
Avocado 30 grams 50 calories
647 Wheat bread 1 slice 40 calories
With salt black pepper and a splash of fresh squeezed lime,
For lunch I had a protein shake 340 calories
And for dinner I had
Skinless Chicken drumstick 5 oz 255 cal
spinach 1.5. Cups 10 cal
lettuce 1.5 cups 20 cal
cottage cheese 0.5 cups 100 cal
chipotle ranch dressing 1 tbsp 85 cal
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How long have you been doing this diet?2
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saintyagos wrote: »I am a 258lb 5'8 male trying to lose weight who recently changed my diet and started tracking my calorie intake, I noticed that I am feeling too full throughout the day and I am not able to reach my goal of 1500 calories, i feel like I have to force feed myself at night just to get to 1000 calories. What can i do to not feel so full, I dont want to eat unhealthy calorie filled foods any more but by eating healthy I cant seem to reach my caloric goal. Any advice?
Food that prevents you eating an adequate amount isn't "healthy." If you need to eat some "calorie-filled" foods to be able to get an adequate amount of energy in your diet, that food isn't "unhealthy."6 -
Calorie dense foods................
Instead of diet foods, instead of high volume low calorie (often low nutrition) foods make different choices.
1,000 calories (especially for an adult male) is a recipe for lean muscle, and hair loss. This isn't healthy.
Nuts, nut butters, olive oil, avocado or even ice cream. Small portions; big calories.
Will you be giving up "unhealthy foods" (what ever your definition is) forever? If not, allow yourself a treat now and then. Learn portion control for all foods, not just diet foods.
I can certainly see my self eating the food in my new diet long term as I find it quite tasty , and I'm sure I'll have the occasional cheat meal once or twice a week.2 -
Seeing that, it's easy -- in the morning eat full fat cottage cheese, and more of it. Why 30g of avocado? Half an avocado is close to 80 g, IME, and a whole one is 160 g. Eat the whole thing.
Get higher cal whole grain bread. Or put butter or nut butter on the bread.
Maybe add an egg or two to breakfast.
For dinner, eat chicken with skin on (also recall you can eat lots of other meats). Eat more cottage cheese. Add something else you like. Is this a salad? Add some nuts, add some more veg. Make a dressing with olive oil or a buy a full fat dressing and add more, especially if it allows you to eat more greens and other veg.15 -
I've only just started the diet this week, and am looking for adjustments for long term sustainability, I'm trying to lose at least 80lbs but I dont want go starve my self of calories or nutrients, At the same time I'm trying to do a low carb diet because i am sensitive to carbs and possibly at risk of developing diabetes0
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What I recommended I think will make your diet more sustainable and healthier, without really adding carbs too much, as I get you want to do low carb.4
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I added 4 oz of swiss cheese, which brought Me up to 1450 calories, my macros ended up being
41% protein 46% fat 13% carbohydrates2 -
What were you eating before you started a deficit? Bring a bit of that back?1
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saintyagos wrote: »For breakfast I had.
Cottage cheese 0.5 cups 100 calories
Tomatoes 50grams 9 calories
Avocado 30 grams 50 calories
647 Wheat bread 1 slice 40 calories
With salt black pepper and a splash of fresh squeezed lime,
For lunch I had a protein shake 340 calories
And for dinner I had
Skinless Chicken drumstick 5 oz 255 cal
spinach 1.5. Cups 10 cal
lettuce 1.5 cups 20 cal
cottage cheese 0.5 cups 100 cal
chipotle ranch dressing 1 tbsp 85 cal
Before worrying about not eating enough I'd be concerned with the inaccuracy of your logging. Using a kitchen scale rather than cup measurements for solids will be a game changer and would most likely show you that you are eating more calories than you think you are.12 -
I used to eat low carb and when I first started I was not very hungry either. For the first few days I didn’t hit 1000 calories but then started to feel hungrier and was able to eat more. Maybe once your body adjusts you’ll be the same.
As others have recommended eat full fat cottage cheese, salad dressing, etc. to increase your calories.
3
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