I struggle to meet my calorie goal. Is it bad?
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
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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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I’m choosing dark chicken meat over white for a couple of reasons - I like taste of it better and I read that choosing fattier cuts of chicken may be a better option for someone who lowers their carb intake, but I obviously don’t know for sureYes 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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I’m trying to cut back on my carbohydrates intake as I gain really quick the more carbs are in my diet + I get very sluggish a few hours after I have a carb heavy meal. So I decided to cut breads and pastas (also refined sugars and potatoes) out of my diet. The carbs I get come from veggies, fruit and oats for the most part.WinoGelato wrote: »Why do you feel bread and pasta is out of the equation?
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@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.
If you only have 20 - 30 lb to lose and you have lost 8lb in a month then that sounds far too aggressive a rate.
You should be aiming at only 1lb a week, perhaps even only 1/2 lb.
Sounds like you are not eating enough - regardless of the 'paper numbers' your real life results confirm that.
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@paperpudding thank you for your input, I will reconsider my diet for sure.1
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paperpudding wrote: »@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.
If you only have 20 - 30 lb to lose and you have lost 8lb in a month then that sounds far too aggressive a rate.
You should be aiming at only 1lb a week, perhaps even only 1/2 lb.
Sounds like you are not eating enough - regardless of the 'paper numbers' your real life results confirm that.
^^This, absolutely, although I would say that the results tend to roughly affirm @mushy1342 'reported calorie intake. A 2 lb/week weight on a daily intake of 800-900 calories means a TDEE of 1800-1900 calories. Assuming she's not burning a lot of calories from exercise or daily activity, a TDEE of 1800-1900 calories for someone who is 4'11" and 132 lbs seems fairly reasonable.4 -
lynn_glenmont wrote: »paperpudding wrote: »@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.
If you only have 20 - 30 lb to lose and you have lost 8lb in a month then that sounds far too aggressive a rate.
You should be aiming at only 1lb a week, perhaps even only 1/2 lb.
Sounds like you are not eating enough - regardless of the 'paper numbers' your real life results confirm that.
^^This, absolutely, although I would say that the results tend to roughly affirm @mushy1342 'reported calorie intake. A 2 lb/week weight on a daily intake of 800-900 calories means a TDEE of 1800-1900 calories. Assuming she's not burning a lot of calories from exercise or daily activity, a TDEE of 1800-1900 calories for someone who is 4'11" and 132 lbs seems fairly reasonable.
Good to know, thanks! And no, I’m not particularly active, most of my exercise is walking my dogs and a few reps of squats and sit-ups a day. I have sedentary job.
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lynn_glenmont wrote: »paperpudding wrote: »@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.
If you only have 20 - 30 lb to lose and you have lost 8lb in a month then that sounds far too aggressive a rate.
You should be aiming at only 1lb a week, perhaps even only 1/2 lb.
Sounds like you are not eating enough - regardless of the 'paper numbers' your real life results confirm that.
^^This, absolutely, although I would say that the results tend to roughly affirm @mushy1342 'reported calorie intake. A 2 lb/week weight on a daily intake of 800-900 calories means a TDEE of 1800-1900 calories. Assuming she's not burning a lot of calories from exercise or daily activity, a TDEE of 1800-1900 calories for someone who is 4'11" and 132 lbs seems fairly reasonable.
Good to know, thanks! And no, I’m not particularly active, most of my exercise is walking my dogs and a few reps of squats and sit-ups a day. I have sedentary job.
OK. Just to be clear, you should eat more. I'd say at least 1200 calories a day which, besides being the minimum recommended, should also get you in the neighborhood of losing 1% of your current body weight per week, based on the numbers you've given. (And I do mean at least. You should still lose a pound a week at 1300-1400. After you lose another five or ten pounds, you should start thinking about eating more to slow your loss rate to half a pound a week.5 -
Add some peanut butter! Or some protein powders. Or just in general increase all your portions slightly. As others have said it's a bit too aggressive and may be unsustainable.
Also it'll probably be hard for you to cut out bread and pasta for the rest of your life, right? So why not learn to moderate? I used to eat half a loaf of bread in one sitting because it was 'forbidden.' This week my husband accidentally bought a second loaf but i've only been having max 1 or 2 slices a day. It's all I feel like having now, and I've learned moderation. Same with cereal. Used to binge on it but by not being too aggressive in my deficit and not making anything entirely off limits, I've been much steadier.6 -
8lb in a month? so a rate of loss of 2lb/week which is very aggressive with so little to lose.
at 132 you are just a few pounds in the overweight BMI chart. I'd recommend looking at a 0.5lb/week rate of loss (maybe max of 1lb for a few more lbs then down to 0.5)4 -
lynn_glenmont wrote: »paperpudding wrote: »@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.
If you only have 20 - 30 lb to lose and you have lost 8lb in a month then that sounds far too aggressive a rate.
You should be aiming at only 1lb a week, perhaps even only 1/2 lb.
Sounds like you are not eating enough - regardless of the 'paper numbers' your real life results confirm that.
^^This, absolutely, although I would say that the results tend to roughly affirm @mushy1342 'reported calorie intake. A 2 lb/week weight on a daily intake of 800-900 calories means a TDEE of 1800-1900 calories. Assuming she's not burning a lot of calories from exercise or daily activity, a TDEE of 1800-1900 calories for someone who is 4'11" and 132 lbs seems fairly reasonable.
Agreed.
@mushy1342, I'd go in and set yourself goals based on a 1 lb/week loss (or 0.5 lb, but personally even when you don't have much to lose I find 1 lb easier, as the margins get so small with 0.5 that you have to be a very careful logger). It may still give you 1200, maybe a bit more. I'd also log and eat back exercise cals if you have them. If you want to set a lower carb goal, do that, maybe 30% carbs? The default protein at 1200 will be low, so I'd increase that to about 30% too (you'd want around 80 g or more to preserve muscle given the healthy goal weight).
Then focus not on cutting as much as possible, but putting together meals that you like that meet your goals. Very often I think it helps to think of nutrition as adding in foods you want to eat and not just restricting what you eat.4 -
Thank you, everybody! I certainly have a lot to adjust now, but I will definitely increase my portion sizes and be more careful about my nutrition4
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