Female needing help hitting 2000 calories a day w/out junk
Replies
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Chef_Barbell wrote: »If you're not logging accurately in the first place, how do you know how much you're eating? 🤷🏼♀️
This is a good question.5 -
gunnshannonm wrote: »The 13th was a full log. I slacked on the other days and didnt complete
Looking at the 13th, I echo the other suggestions to opt for whole eggs and not just whites - maybe try a whole egg plus whites if you are looking for the protein? Fuller fat diary and fattier meat choices would also help increase calories.
Do you mix your protein shakes with water? Subbing milk or adding a few ingredients to the shake might be an easier way to get some calories in without feeling like you are adding more food volume.8 -
First.. are you actually losing weight or maintaining?
Also what is your definition of processed garbage. I think you really should expand your horizons when it comes to your food choices, eating a balanced diet and a little bit of everything (even some treats) can go a long way. Adding more fat to your diet can help since it is very calorie dense. If you don't want to go that route, then lower fibre carbs are your best bet. Things like bread, bagels, pasta, white rice, pancakes, waffles, sorbet, candy, syrup, honey, dried fruits, bananas, mangos, pineapples, sugary cereals, juice. Making high calorie smoothies with juices and calorie dense fruit. Again adding fats to that can really help (nut butters, high fat dairy, oils) so I would consider increasing your fat goals.11 -
This never makes sense to me. How can a person be more scared of "garbage" than they are under-eating? Under-eating is unquestionably bad for your health.26
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gunnshannonm wrote: »janejellyroll wrote: »I suggest you rethink some of your assumptions about food, specifically the one that has you dismissing a whole bunch of perfectly valid and healthful foods as "garbage" (while you're also consuming calories through processed drink mixes throughout the day).
When I need more calories, I'll usually add things like avocados/guacamole, coconut, dark chocolate, nuts/seeds, and potatoes to my day. I also don't worry about eating foods like pasta, oats, plant oils, tortillas, or muffins because I know that these can be part of a healthful diet.
One scoop of iso whey protein is hardly a horrible choice when you are eating 1gm of protein per pound of body weight which is 140 gms for me and only supplementing with 25gms. So im doing good there. I look at macros also so i dont want to eat a bag of nuts or tons of fats just to hit my goals. Appreciate your feedback you mistook the word garbage since i primarily eat a variety of healthy foods all day long and still fall short. Guess i have to keep shoving my face and get over it.
You don't want to eat more fat. Would you be willing to increase your carbs a bit?
Not sure if you're still trying to follow the macros you set on mfp, but they seem to be at 35% carbs, 35% protein, and 30% fat. Adding a cup of cooked lentils, which are 40 grams of carbs and 18 grams of protein, to your day would help a bit with calories, and the difference between carbs and protein would only be a little over 20 grams.
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gunnshannonm wrote: »janejellyroll wrote: »I suggest you rethink some of your assumptions about food, specifically the one that has you dismissing a whole bunch of perfectly valid and healthful foods as "garbage" (while you're also consuming calories through processed drink mixes throughout the day).
When I need more calories, I'll usually add things like avocados/guacamole, coconut, dark chocolate, nuts/seeds, and potatoes to my day. I also don't worry about eating foods like pasta, oats, plant oils, tortillas, or muffins because I know that these can be part of a healthful diet.
One scoop of iso whey protein is hardly a horrible choice when you are eating 1gm of protein per pound of body weight which is 140 gms for me and only supplementing with 25gms. So im doing good there. I look at macros also so i dont want to eat a bag of nuts or tons of fats just to hit my goals. Appreciate your feedback you mistook the word garbage since i primarily eat a variety of healthy foods all day long and still fall short. Guess i have to keep shoving my face and get over it.
Do you have a medical need to have your fat goal be a maximum rather than a minimum? It's a myth that "fat makes you fat" - too many calories causes obesity. Fat is an easy way to meet your calorie goal.
28 g (about 1/4 C) of walnuts is 180 calories.
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
...Most nuts appear to be generally healthy, though some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids.11 -
How have you been maintaining weight up to this point? If eating 1400 calories a day you should be losing weight.
The link below contains many many calorie dense options to help boost your intake, expand the size of your portions, full fat, etc. It will be up to you how much you want to demonize foods to the point you don't get adquete intake to support the amount of training you do.
https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p11 -
How are nuts garbage? They literally grow on trees.
OP, as I said in my first post, I think you might profit from reassessing what "healthy" food is. Traditional cultures all over the world have thrived for centuries eating whole grains, potatoes, nuts and seeds, wine, etc. Your body needs fat, and it needs fuel. If you aren't giving it enough fuel, you are not eating healthy, regardless of your food choices. Best of luck.16 -
I feel like I'll be waiting in my grave for people to stop adding some kind of moral/purity value to foods: AKA Fuel.
OP, I understand, from a nutritional standpoint, why you want to give your body fuel that is nutrionally dense. HOWEVER-once you've met your nutritional goals, if you're trying to fill in the space to meet your energy needs, a small order of French fries or a cup of ice cream isn't going to deduct nutritional points off your log.
Additionally, "garbage" or "processed" foods are wildly subjective to personal opinion. Some people are quick to point out that Cheezits are processed, because they're made in a factory and come in a cardboard box, but have no issue eating boneless, skinless chicken breast-which is processed, unless you're buying it from a farm and watching them slaughter, bleed, pluck, remove the skin, de-bone, and wrap it on a piece of foam or cardboard, wrapped in saran wrap, all of which is a form of processing the material-so it really has no basis in logic at this point.
Literally this is an instance where you can have your cake and eat it too, but your very narrow view of what is fuel might be keeping you from seeing it.
EDIT:
I want to add: if your issue with 'junk' is that it is a trigger for you, meaning having some of X causes you to reflexively overindulge, then that's a totally different situation, and it would help if you could clarify.16 -
OP, fat is necessary for your brain to run! Unlike carbs, which your body can manufacture by breaking down fats, fats are an essential nutrient that you can't get except by eating it. 400 calories of nuts is two handfuls, but you don't need to consume all your fat as nuts - add some olive oil to your vegetables, eat fatty fish (which is very healthy), or add a few nuts to another dish. One modest salad with a tiny amount of cheese, nuts, and dressing would put you over your calorie limit AND be healthier for you than your current stripped down diet.8
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I agree with the others who’ve suggested HEALTHY fats like nuts/nut butters and full fat dairy. Dietary fat is an important macronutrient.
You know your protein powder is highly processed, right?10 -
Ok, I see it's time for me to drop in the Brazilian definition again. Whenever there is an OP that mentions "processed foods" they essentially mean what everyone I know off MFP means - "Ultra Processed Foods" like in http://bvsms.saude.gov.br/bvs/publicacoes/dietary_guidelines_brazilian_population.pdf starting on page 39.
Oddly, MFP uses a more food manufacturer type definition - if a food has gone through any sort of treatment whatsoever, it is processed, and therefore everything we don't eat directly out of our own garden is processed, which is clearly not what these poor OPs mean.5 -
kshama2001 wrote: »Ok, I see it's time for me to drop in the Brazilian definition again. Whenever there is an OP that mentions "processed foods" they essentially mean what everyone I know off MFP means - "Ultra Processed Foods" like in http://bvsms.saude.gov.br/bvs/publicacoes/dietary_guidelines_brazilian_population.pdf starting on page 39.
Oddly, MFP uses a more food manufacturer type definition - if a food has gone through any sort of treatment whatsoever, it is processed, and therefore everything we don't eat directly out of our own garden is processed, which is clearly not what these poor OPs mean.
Unless OP is growing her protein powder in her garden, she is already regularly consuming highly processed food stuff and might be blind to it because of that bright shiny health halo around that sort of thing.17 -
Define "junk"? Is Skippy peanut butter "junk"?7
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can i have your extra calories cause im STARVING FEED ME NOWWWWWWWWWWWWWWWWWWWWW14
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callsitlikeiseeit wrote: »can i have your extra calories cause im STARVING FEED ME NOWWWWWWWWWWWWWWWWWWWWW
Tell me about it. I successfully lost 30lbs the first time around (it crept back after 3 years of being in love, yay*
)
and I can't wait to get back to the point where I can "afford" a small bit of so-called garbage to fill in the spaces.
*still in love, just not in love with the chub4 -
kshama2001 wrote: »Ok, I see it's time for me to drop in the Brazilian definition again. Whenever there is an OP that mentions "processed foods" they essentially mean what everyone I know off MFP means - "Ultra Processed Foods" like in http://bvsms.saude.gov.br/bvs/publicacoes/dietary_guidelines_brazilian_population.pdf starting on page 39.
Oddly, MFP uses a more food manufacturer type definition - if a food has gone through any sort of treatment whatsoever, it is processed, and therefore everything we don't eat directly out of our own garden is processed, which is clearly not what these poor OPs mean.
The majority of people on MFP are using the "ultra processed foods" definition when they mention "processed foods," it's a small minority of MFP users who view it from the food manufacturer definition.4 -
kshama2001 wrote: »Ok, I see it's time for me to drop in the Brazilian definition again. Whenever there is an OP that mentions "processed foods" they essentially mean what everyone I know off MFP means - "Ultra Processed Foods" like in http://bvsms.saude.gov.br/bvs/publicacoes/dietary_guidelines_brazilian_population.pdf starting on page 39.
Oddly, MFP uses a more food manufacturer type definition - if a food has gone through any sort of treatment whatsoever, it is processed, and therefore everything we don't eat directly out of our own garden is processed, which is clearly not what these poor OPs mean.
Considering OP is classifying protein powder as healthy and nuts as garbage, I'm not sure you can assume she's strictly thinking of ultra-processed foods as junk.18 -
How have you been maintaining weight up to this point? If eating 1400 calories a day you should be losing weight.
This is the key question -- are you losing? If not, not a problem. If so, important to eat more if that's not the goal.
Looks like OP closed her diary, so I can't look at the 13th and make suggestions. It sounds like you don't want more fat (which is the easiest way) due to macros, OP, and if that's so the only real option for increasing cals and not increasing fat is going to be starches like adding in more rice (common bodybuilder diet is big on rice), potatoes, sweet potatoes, oats, whole grain bread, etc..5
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