I struggle to meet my calorie goal. Is it bad?
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mushy1342
Posts: 16 Member
So, I decided to start eating cleaner and shed some of the weight I packed on last year stress eating. I cut back on carbs and sugars significantly and started eating a lot cleaner. I feel great. I supplement with multivitamins. However, I struggle to meet 1200 kcal goal. I just can’t eat that much when eating lower calorie foods.
I usually have 2 meals a day and I don’t eat after 6 pm.
Breakfast is usually 2-3 eggs and 1/2 cup (dry) plain oatmeal, with a little bit of either butter or oil
Dinner is usually chicken thigh or couple drumsticks (I choose fattier cuts of chicken since I cut back on processed carbs)/lean pork and 1 cup veggies.
If I’m hungry in between meals I typically have an apple or handful of nuts/seeds, but I’m not much of a snacker. Typically my daily calorie intake is 800-900.
I feel pretty satisfied after my meals (other than occasional sugar cravings) and the only time I feel ravenous is in the mornings, but I’m worried about messing up my metabolism by not consuming bare minimum calories.
Opinions and advice please? Thanks.
I usually have 2 meals a day and I don’t eat after 6 pm.
Breakfast is usually 2-3 eggs and 1/2 cup (dry) plain oatmeal, with a little bit of either butter or oil
Dinner is usually chicken thigh or couple drumsticks (I choose fattier cuts of chicken since I cut back on processed carbs)/lean pork and 1 cup veggies.
If I’m hungry in between meals I typically have an apple or handful of nuts/seeds, but I’m not much of a snacker. Typically my daily calorie intake is 800-900.
I feel pretty satisfied after my meals (other than occasional sugar cravings) and the only time I feel ravenous is in the mornings, but I’m worried about messing up my metabolism by not consuming bare minimum calories.
Opinions and advice please? Thanks.
1
Replies
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Are you using a food scale to weigh all solid food?3
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if you are eating 800-900 calories daily yes that is quite bad and can cause long term health issues.
but i do recommend getting a food scale to better know what you are indeed eating. 1200 is the bare min a verrry short adult female who barely moves should eat for proper nutrition.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1
11 -
You can easily increase your calories and reduce sadness by adding a dressing to your veggies. A tablespoon of vinaigrette will get you a lot closer to goal. And you will get some fat soluble vitamins.
An egg can help too.14 -
Weigh that handful of nuts. They may surprise you.15
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Thank y’all3
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Yes I agree, I mean if I'm saying 1 cup of veggies then I'm packing that puppy but other people think they are having a cup full of veggies when really they are only having a half a cup because it's not packed. Do you choose dark chicken meat over white for some reason?4
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How long have you been doing this and how have your losses been (and what are your stats and goal)?
You could be underestimating -- weighing everything would be a good idea -- but that doesn't sound like a lot of food. My guess is that it's more a "just starting out want to eat as little as possible" thing that will take care of itself, but it doesn't seem that healthy.
My estimate -- breakfast would be 140-210 cal of eggs (assuming not cooked in any butter or oil), about 300 cal of oats (with only water, I assume), plus 50-100 (a little bit with high cal items can be way off) in butter or oil, so about 560.
Apple would be about 100 cal, nuts or seeds (.25 cup/one oz) would be 160+ cal, but could easily be more, I'll say 200 and average for 150. So 710.
Dinner, depends on how much meat you eat, whether there's any oil on the veg, etc. But my guess is the total is more than you are estimating.
That said, I think your "clean" approach is too much about what you aren't eating than what you are. The apple (or other fruit!) shouldn't be only if I'm hungry, but could be included in the breakfast, as could foods like seeds and nuts (in the oats) or nutbutter, or some avocado. It doesn't add many cals, but I'd eat way more than 1 cup of veg a day, and you could include that with the eggs. So on. For dinner, good to choose higher fat chicken if no other fat, but it would be easy to bump up the cals, nothing wrong with including a nutritious starchy side like potato or sweet potato or a whole grain, or some fat with the veg, and I am wondering about total protein -- probably not nearly high enough if you are eating even close to the cals you assume.
Personally, one reason I eat 3 meals is that I couldn't get in the all veg and protein I think are important on just 2 (this isn't everyone, but could be you).11 -
Since OP hasn't mentioned how much weight they've lost over what period of time, I don't see how you're drawing that conclusion.
ETA: Yes, 800-900 cals is too low, and yes, it's a bad thing to do on a regular basis. @mushy1342 , if you could answer @lemurcat2 's questions about how long you've been doing this and what the results have been, we could give better advice as to whether this is a logging problem or an undereating problem. Assuming your description of what you eat is accurate, it sounds like an undereating problem to me. While your breakfast sounds hearts, a chicken thigh or a couple of drumsticks and a cup of vegetables is not much much of a dinner, especially if you're only eating two meals.5 -
I agree with the others to get a food scale to help you measure more effectively than measuring cups. But if you are in fact eating 800-900 calories a day, yes that is too low, and doing so over a sustained period of time could lead to negative health effects.5
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If you're hungriest in the morning, add some fruits and nuts/seeds to your oatmeal and fruit on the side. Have more veggies, including some starchier ones and beans with dinner? Think about covering your nutritional bases.
Do you have a source of dietary calcium/vitamin D? Fortified plant milk or cow's milk will help with that.4 -
Which of you experts have a degree in nutrition science? May I suggest you visit with a doctor who will assess your health status and visit with a Registered Dietitian who will assess your macro and micro nutrient needs and assist you in creating a plan for healthy, mindful eating!
Not eating puts your body into starvation mode!
Your body needs approximately 60 different nutrients, provided in a wide range of foods consumed in varing amounts. Without these nutrients your body can not grow, repair or nourish cells, tissue and organs. The same is true for your children and grandchildren. Perhaps it's time to take a nutrition class from your local junior college -- on line will meet this need.33 -
Which of you experts have a degree in nutrition science? May I suggest you visit with a doctor who will assess your health status and visit with a Registered Dietitian who will assess your macro and micro nutrient needs and assist you in creating a plan for healthy, mindful eating!
Not eating puts your body into starvation mode!
Your body needs approximately 60 different nutrients, provided in a wide range of foods consumed in varing amounts. Without these nutrients your body can not grow, repair or nourish cells, tissue and organs. The same is true for your children and grandchildren. Perhaps it's time to take a nutrition class from your local junior college -- on line will meet this need.
No registered dietician will talk about starvation mode.26 -
@lemurcat2, thank you tons for very detailed insightful comment, I’ve been doing it for about a month now and I lost a little over 8 lbs as of last week when I weighed myself. I’m mostly concerned because I’m confused as I grew up eating a very carb heavy diet, but now since all the bread and pasta is out of equation, I’m still figuring things out.
I am kinda worried about developing disordered way of eating (read undereating) because I have some self esteem issues so I’m trying to approach my diet a little more analytical and seek advice.
Should get food scale some time soon.5 -
If you're hungriest in the morning, add some fruits and nuts/seeds to your oatmeal and fruit on the side. Have more veggies, including some starchier ones and beans with dinner? Think about covering your nutritional bases.
Do you have a source of dietary calcium/vitamin D? Fortified plant milk or cow's milk will help with that.
Sounds like a good option, thank you! Adding beans also sounds like a good idea.
As for dietary calcium and vitamin D, not too much to be honest, I’m lactose intolerant but I guess picking up some lactose free milk wouldn’t hurt.
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Yes I agree, I mean if I'm saying 1 cup of veggies then I'm packing that puppy but other people think they are having a cup full of veggies when really they are only having a half a cup because it's not packed. Do you choose dark chicken meat over white for some reason?
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@lemurcat2, I forgot to mention that I’m 25yo, height 4’11”, starting weight 140lbs, 132lbs currently, goal weight is 110 lbs. I know it’s not that much of change, but I’ve always had trouble losing weight and gained very quick (everyone in my family is short and chubby) and I’m pretty short so any weight gain shows really quick.2
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Also thanks to everyone who I didn’t respond directly, everything is noted and I appreciate the input.1
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Why do you feel bread and pasta is out of the equation?5
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