Ultra-low calorie diet

In December I mentioned to my Dr. that I was starting a low calorie diet of 1200 calories. I’m a very picky eater, so when you remove all of the things from my diet that are terrible for you it doesn’t leave much besides chicken. I had a hard time getting in those 1200 calories and asked him if I could go lower since I wasn’t yet exercising. I was VERY overweight and my joints & back hurt too badly to exercise right away. He said I could do around 800 for “some time”. Here we are, after having started the diet Jan. 6th officially and I’ve lost 55.5lbs. I’ve started exercising slowly. I’m terrified that I will gain some weight back if I increase calories. I eat healthy food and snacks like clockwork every day and have no desire to starve myself or for my hair to fall out. Just not sure how many to add back in to be safe for exercise. Should I just go by the exercise calories MYFitnessPal tells me I’ve earned or should I use a different formula?

Replies

  • schneezle
    schneezle Posts: 6 Member
    I’m a newbie here but I agree with what the others have said. Can you buy a good cook book to get some ideas? You need to plan ahead and buy the ingredients you need to make healthy meals at home - good luck with your weight loss journey!
  • tuckerrj
    tuckerrj Posts: 1,453 Member
    AnnPT77 wrote: »
    I agree with Igfrie and Jane, generally.

    One last comment:

    If you do increase your calories, you should expect your scale weight to jump up a bit at first. It is not actual fat regain, so don't let it freak you out.

    When you eat a bit more, even though it's still a number of calories that will let you lose fat weight, that food has physical weight, so your average digestive system contents will be a little more than when you were eating ultra-low calories. The weight of that food shows up on the scale - almost in the same way as it would if you held it in your hand and stood on the scale :lol: , but you're holding it in your digestive tract. That isn't fat regain, so there's no reason to let it stress you out.

    Also, when you eat a little bit more, you inevitably tend to eat a little bit more carbohydrates, and/or get a little bit more salt. That's fine, for nutrition and health, but each of those make your body hold on to a little extra water weight as part of the digestive process. This is just part of how a healthy body behaves. And this, too, is not fat regain, so please don't let it stress you out.

    It's possible that these effects will be less visible if you increase calories gradually, but it's hard to tell. You should expect that little scale jump-up (could be up to a few pounds!), but it won't keep growing and growing. It will stabilize, and soon the fat loss happening behind the scenes will start showing on the scale again, once it outpaces that meaningless digestive-contents/water-weight scale effect.

    Best wishes!

    Wise counsel. You should find a fruit, vegetable, whole grain (or two) that you can tolerate and make sure you're not eating just chicken. Most RD's will have you on at least a multiple vitamin when your caloric intake is 1200 calories or less. It's difficult to get the Minimum Daily Requirements without it.
  • springlering62
    springlering62 Posts: 8,356 Member
    @Hanibanani2020 i would give you twenty,no, a hundred “hugs” if I could.