Help please
bradly52
Posts: 5 Member
Hi guys. to keep it short and sweet im allowed 2050 calories per day. After tracking i only consume roughly 1300.
Breakfast- all bran flakes and 2% milk and a cappacinno
Lunch- hake fillet, green beans, sweet potato and some quinoa
Supper- exactly the same as lunch.
What can i eat to use up my left over 700 calories as im feeling fatigue and not enjoying this at all?
Must i keep the 700 calories on clean healthy food or can it be anything to the value of 700 calories?
Any help is highly appreciated
Breakfast- all bran flakes and 2% milk and a cappacinno
Lunch- hake fillet, green beans, sweet potato and some quinoa
Supper- exactly the same as lunch.
What can i eat to use up my left over 700 calories as im feeling fatigue and not enjoying this at all?
Must i keep the 700 calories on clean healthy food or can it be anything to the value of 700 calories?
Any help is highly appreciated
0
Replies
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You're allowed to eat whatever you want as long as it falls within your calorie allowance. The terms 'clean' and 'healthy' are relative - they have different definitions. In general, you will benefit from eating a variety of nutritious foods, but you could consume all 'unhealthy' foods and still lose weight as long as you are in a caloric deficit.
For calorie counting on MFP 100 calories of broccoli is the same as 100 calories of granular sugar, 100 calories of pure fat, 100 calories of bread or 100 calories of cookies.
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Thank you soooo so much. that makes me feel alot better and seemingly easier to achieve my goals4
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Eat and drink the things you enjoy as long as they are within your calorie allowance. For health purposes, get a good variety of foods in you.8
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i also highly recommend setting up habits now as you lose that you can keep doing when you hit maintenance. while you have fewer calories to eat at a calorie deficit, you can't go wild once you are done losing weight or you'll just put it back on.
so eat a balanced diet of foods you like in a way you can see eating for the rest of your life. Just smaller portions some swaps as you are in weight loss mode.7 -
I would add, change things up. Eating the same foods over and over *could* leave you with nutritional deficiencies.
Try different vegetables. Different types of foods. Keep a variety in your rotation. Diets with just a couple foods can cause problems down the road. Life is meant to include all the vegetables, all the fruits, colorful and plentiful meals.
My best tip is to add a vegetable to every meal and snack. Try to get some protein, fat and carbs in every meal and snack. Study that food page and learn from it.
...and have a treat now and then. (That part is for mental health
) 5 -
Cake.......when in doubt.....cake is the answer. For me, anyways.11
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If you have a big appetite, you could eat a LOT more vegetables (since they're lower calorie) to increase sense of fullness. If you have a smaller appetite...as in not really hungry but just trying to hit a calorie number...choosing nuts, nut butters, adding olive oil to your meals, etc. so you increase calories without feeling as full.0
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What can i eat to use up my left over 700 calories as im feeling fatigue and not enjoying this at all?
Must i keep the 700 calories on clean healthy food or can it be anything to the value of 700 calories?
Any help is highly appreciated
The key to the answer is killing the "not enjoying this at all" part. What will please you? More volume of food? Because then, yes, you're going to want to eat "clean healthy food". I can eat a rather large portion of steamed brown rice and grilled chicken for the calories of a snack size Snickers. The candy bar would not leave me satisfied (pun intended, sorry Snickers) but a half a cup of brown rice and 3 oz of chicken breast would. It's all up to you though. Are you hungry and unhappy, or feeling restricted to bland food and unhappy?
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Mbierschbach wrote: »What can i eat to use up my left over 700 calories as im feeling fatigue and not enjoying this at all?
Must i keep the 700 calories on clean healthy food or can it be anything to the value of 700 calories?
Any help is highly appreciated
The key to the answer is killing the "not enjoying this at all" part. What will please you? More volume of food? Because then, yes, you're going to want to eat "clean healthy food". I can eat a rather large portion of steamed brown rice and grilled chicken for the calories of a snack size Snickers. The candy bar would not leave me satisfied (pun intended, sorry Snickers) but a half a cup of brown rice and 3 oz of chicken breast would. It's all up to you though. Are you hungry and unhappy, or feeling restricted to bland food and unhappy?
Hi, my issue is that between lunch and dinner i feel somewhat down and out and have a need for sugar. But i know i shouldnt as that ruins the idea of loosing weight. So maybe i would rather have a chocolate over nutritious food as you mentioned. This is also my 1st week maybe time will heal it. Its more the need for energy than the enjoyment of my food i consume or the amount0 -
Mbierschbach wrote: »What can i eat to use up my left over 700 calories as im feeling fatigue and not enjoying this at all?
Must i keep the 700 calories on clean healthy food or can it be anything to the value of 700 calories?
Any help is highly appreciated
The key to the answer is killing the "not enjoying this at all" part. What will please you? More volume of food? Because then, yes, you're going to want to eat "clean healthy food". I can eat a rather large portion of steamed brown rice and grilled chicken for the calories of a snack size Snickers. The candy bar would not leave me satisfied (pun intended, sorry Snickers) but a half a cup of brown rice and 3 oz of chicken breast would. It's all up to you though. Are you hungry and unhappy, or feeling restricted to bland food and unhappy?
Hi, my issue is that between lunch and dinner i feel somewhat down and out and have a need for sugar. But i know i shouldnt as that ruins the idea of loosing weight. So maybe i would rather have a chocolate over nutritious food as you mentioned. This is also my 1st week maybe time will heal it. Its more the need for energy than the enjoyment of my food i consume or the amount
Eating sugar is not in opposition to losing weight as long as you stay within a calorie deficit. I have something sugary at least once a day more or less every day and I've lost around 60 pounds with 25ish to go. Sure chicken and brown rice are tasty (assuming some sort of seasoning involved in terms of the chicken), but chicken and rice are not chocolate nor are they cake.7 -
That makes sense its finding that balance i guess. I need to now figure out how to spice and make some sauces as the plain steamed vegetables are getting to me0
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Mbierschbach wrote: »What can i eat to use up my left over 700 calories as im feeling fatigue and not enjoying this at all?
Must i keep the 700 calories on clean healthy food or can it be anything to the value of 700 calories?
Any help is highly appreciated
The key to the answer is killing the "not enjoying this at all" part. What will please you? More volume of food? Because then, yes, you're going to want to eat "clean healthy food". I can eat a rather large portion of steamed brown rice and grilled chicken for the calories of a snack size Snickers. The candy bar would not leave me satisfied (pun intended, sorry Snickers) but a half a cup of brown rice and 3 oz of chicken breast would. It's all up to you though. Are you hungry and unhappy, or feeling restricted to bland food and unhappy?
Hi, my issue is that between lunch and dinner i feel somewhat down and out and have a need for sugar. But i know i shouldnt as that ruins the idea of loosing weight. So maybe i would rather have a chocolate over nutritious food as you mentioned. This is also my 1st week maybe time will heal it. Its more the need for energy than the enjoyment of my food i consume or the amount
Calories are king for weight loss and sugar won't ruin it. I like to have a chocolate protein bar around 3pm or I'm worthless in the afternoon. Find a snack that you like and work it into your goals. There are lots of chocolatey options that should fit if you have 700 calories left at the end of the day!4 -
That makes sense its finding that balance i guess. I need to now figure out how to spice and make some sauces as the plain steamed vegetables are getting to me
You can "roast" veggies with a little cooking spray instead of using tons of oil. They'll be less crispy than veggies with more oil, but they're a lot more flavorful than steamed veggies. I use all sorts of spice blends on my roasted veggies. You can combine spices on your own or buy spice mixes that you like. Garlic powder, onion powder, and seasoned salt is a simple blend that works well for most vegetables.
Trader Joe's has some good low calorie sauces. I especially like the sweet chili sauce and the island teriyaki. I also use flavored balsamic vinegar on greens instead of salad dressing. I also put Maggi on plenty of things, like cooked spinach (https://thespruceeats.com/maggi-special-seasoning-from-switzerland-1446943).1 -
That makes sense its finding that balance i guess. I need to now figure out how to spice and make some sauces as the plain steamed vegetables are getting to me
I'm sure you'll find plenty of sauce & spice options online, but for veggies I like to roast mine in olive oil with some salt and pepper. Mrs. Dash makes some spice mixes that are already balanced if you don't like to play mad scientist in the kitchen. I'm especially fond of the garlic & herb version, but my parents like the tomato & basil. If you like heat, I'm a big fan of Tony's cajun spice. And don't feel like you have to skip parmesan or cheddar sauces. Cheese is delish on veggies.1 -
I third the suggestion of roasting vegetables. It's my favorite way to cook most vegetables honestly. In terms of figuring out seasonings, one idea to help you become more adept is to just browse websites like Epicurious, Bon Appetit, Simply Recipes, etc. and see what they use. In reality I suspect getting comfortable with things like seasoning food comes with getting used to actually doing it.
I grew up cooking a lot (potentially more than most children for better or worse) and I enjoyed cooking. I suspect that's how I learned what seasonings work well with different types of foods and what flavors are associated with various cuisines.1 -
I third the suggestion of roasting vegetables. It's my favorite way to cook most vegetables honestly. In terms of figuring out seasonings, one idea to help you become more adept is to just browse websites like Epicurious, Bon Appetit, Simply Recipes, etc. and see what they use. In reality I suspect getting comfortable with things like seasoning food comes with getting used to actually doing it.
I grew up cooking a lot (potentially more than most children for better or worse) and I enjoyed cooking. I suspect that's how I learned what seasonings work well with different types of foods and what flavors are associated with various cuisines.
Thank you i have been doing this and it has made things alot better. Really appreciate it0
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