Struggling to increase calories
sofrances
Posts: 156 Member
Has anyone else had this experience?
I have been trying to find my maintenance calories for a while. I started at 2100 and have over a few weeks increased to 2300. (MFP says my maintenance calories should be 2700). I'm still losing a bit faster than I want to.
Before that I went through a period where I wasn't counting calories but was just trying to eat a bit less, and I lost a fair bit of weight before I started counting. I started counting because I was losing faster than I thought safe, so the point was actually to give myself the information I needed to eat a bit more and slow down the weight loss.
I am not thin person who struggles to put on weight or anything like that. I am very overweight.
However, I'm really struggling to increase my calories. I feel like I'm really stuffing myself.
It might be that I have changed what I'm eating a fair bit (moderately low carb Mediterranean, I guess). Its difficult to eat an extra 200 calories of veggies.
The idea of eating 2500 calories or 2700 seems impossible. (Although I must have been doing so to put on the weight in the first place!)
Is this normal?
I have been trying to find my maintenance calories for a while. I started at 2100 and have over a few weeks increased to 2300. (MFP says my maintenance calories should be 2700). I'm still losing a bit faster than I want to.
Before that I went through a period where I wasn't counting calories but was just trying to eat a bit less, and I lost a fair bit of weight before I started counting. I started counting because I was losing faster than I thought safe, so the point was actually to give myself the information I needed to eat a bit more and slow down the weight loss.
I am not thin person who struggles to put on weight or anything like that. I am very overweight.
However, I'm really struggling to increase my calories. I feel like I'm really stuffing myself.
It might be that I have changed what I'm eating a fair bit (moderately low carb Mediterranean, I guess). Its difficult to eat an extra 200 calories of veggies.
The idea of eating 2500 calories or 2700 seems impossible. (Although I must have been doing so to put on the weight in the first place!)
Is this normal?
1
Replies
-
If you're eating a lot of low calorie high volume/filling food I can see why you might struggle to get enough, but that's where I'd try and throw in more nuts, seeds, oils, or smaller snacks to add calories without feeling stuffed.
But yeah if you've completely changed how you eat I could see that happening, especially with people with higher kcal allowances - it's much easier to eat 2700kcal of junk vs 2700kcal of mostly veggies/lean protein. I get to eat like HALF of that (short woman here, hi) and the difference between a day where I eat "whatever" vs the day where I eat my big salads or stews (for example) is huge - I can be really hungry at the end of the day, or I can feel stuffed.
6 -
I would not say it is normal. It is a regular occurrence around here for some people to post these kinds of threads because they chose to adopt a "healthy" way of eating that ends up being an unhealthy number of calories.
It just takes research and planning. Look at what your plan allows and pre-log a day's worth of calories. Include enough calorie dense items (some of which @netitheyeti suggested) to end the day around your calorie goal.
-OR-
If you fall short eat ice cream. After all no plan is healthy if you do not eat enough calories.9 -
Mediterranean - Italy slap bang in the middle of the Med - Pasta/Pizza/Tiramisu - problem solved.
Think of the many countries around the Med and the wide variety of delicious foods for inspiration - Spanish paella, French bread and cheeses etc. etc. etc.
Why you think you are limited to adding 200 cals via "veggies" isn't "normal" and could be the route of your problem. A healthy diet includes eating the right amount of calories.
9 -
manitoba hemp hearts at 180 calories and 2 netcarbs for a small 30g serving. they are a great addition to have around for your “ moderately low carb Mediterranean” diet. they easily go with salads, veggies mixes and so on.. They help a lot withoit adding much volume to your foods, i used them myself when i had a hard time meeting my calories a few years ago after giving up added sugar to lose weight, which apparently was my major calorie source for years.. Plus they are good for you if you are not on a low fat diet, i now use them for their omega 3 benefit & fat value.1
-
If you fall short eat ice cream. After all no plan is healthy if you do not eat enough calories.
One issue is that MFP has made me aware of lots of things other than calories. So sure, I could have a big hunk of cheese and job done, but then my saturated fat would be through the roof. (I know that there's some controversy over the "saturated fat bad" theory, but as a lay person I'm not qualified to adjudicate that dispute, and it feels risky.)2 -
I would second the ideas of 1. Pre-planning your day of 2500-2700 in your food diary, 2. Adding sources of fats/high-calorie items (if you’re concerned about saturated fats, there are many sources of fats that are higher in unsaturated fats, like extra olive oil on your bread or veggies or salads, peanut butter, fatty fish, avocados, other nuts and seeds) so that you’re not stuffing yourself on piles of low-cal foods, 3. Look at your food diary, finding the highest-cal-density items you usually consume, and increasing your portions of those, or increasing the serving sizes at a few of your meals. Also 4. If there are too many hrs between one meal and the next, try adding a regular daily snack in-between.
Personally when I moved to maintenance, I increase the size of my breakfasts (150 calories to 250 calories) and lunch (400 to 500 calories), and added a bigger afternoon snack (150 to 300 cals). I feel more freedom when choosing full fat salad dressing, which I love. This also means I have more flexibility when a social dinner comes up, which is great!3 -
If you fall short eat ice cream. After all no plan is healthy if you do not eat enough calories.
One issue is that MFP has made me aware of lots of things other than calories. So sure, I could have a big hunk of cheese and job done, but then my saturated fat would be through the roof. (I know that there's some controversy over the "saturated fat bad" theory, but as a lay person I'm not qualified to adjudicate that dispute, and it feels risky.)
the controversy is due to folks pushing individual agendas - science has pretty much said Trans fat = issue; saturated not so much
one bowl of ice cream won't hurt you - i have it most nights and my cholesterol and other blood work is all fine8 -
If you fall short eat ice cream. After all no plan is healthy if you do not eat enough calories.
One issue is that MFP has made me aware of lots of things other than calories. So sure, I could have a big hunk of cheese and job done, but then my saturated fat would be through the roof. (I know that there's some controversy over the "saturated fat bad" theory, but as a lay person I'm not qualified to adjudicate that dispute, and it feels risky.)
You think eating cheese (which is just one of hundreds of food options) is more risky than under-eating?
Beware that thought process can be a very slippery slope.
11 -
If you fall short eat ice cream. After all no plan is healthy if you do not eat enough calories.
One issue is that MFP has made me aware of lots of things other than calories. So sure, I could have a big hunk of cheese and job done, but then my saturated fat would be through the roof. (I know that there's some controversy over the "saturated fat bad" theory, but as a lay person I'm not qualified to adjudicate that dispute, and it feels risky.)
This is how people get in trouble. Majoring in the minors.
Just eat the food you've always eaten in smaller portions and add some vegetables. Most people in First World countries know the basics - but stressing out over getting all the numbers perfect doesn't help at all.
For the record, I never paid any attention to Sat Fat ever in my life and I'm in my mid sixties. I go to the doctor and have good bloodwork, exercise daily, and I'm at a healthy BMI of 21-22 for the past 13 years since losing 80 pounds. I still eat cheese daily and usually one portion of a fatty meat like bacon, sausage, beef or salmon.
7 -
If you fall short eat ice cream. After all no plan is healthy if you do not eat enough calories.
One issue is that MFP has made me aware of lots of things other than calories. So sure, I could have a big hunk of cheese and job done, but then my saturated fat would be through the roof. (I know that there's some controversy over the "saturated fat bad" theory, but as a lay person I'm not qualified to adjudicate that dispute, and it feels risky.)
There are controversies over vegetables with their heavy metals being bad for you too. If I tried to eliminate everything that is "bad for me" I would die of starvation which is also bad for me.
I think it is safe to say that extremes are the real enemy because even water in extremes is bad or even fatal. I would consider it unwise to eat a diet heavy in saturated fats. In moderate amounts I see no problems. I feel the same about eggs and every other controversial food out there. It is the only way I know to navigate the waters of studies that keep oscillating the findings without driving yourself crazy.
5 -
A few tidbits that seem to conflict. You say you are very overweight but you are trying to find maintenance calories? Why?
The other is you seem to be overthinking this. We all actually need some saturated fat for brain and hormonal function. Multiple health organizations recommend 10% of calories per day as a ceiling for saturated fat. If you are struggling to increase calories (for reasons that aren't completely clear) why over think and over restrict?3 -
Here's a handy guide to nutrition priorities:
Start at the foundation, and work your way up, or you're just trying to build castles in the air, nutrition-wise. In your case, worry about getting enough calories.
Macronutrients (like fat) are secondary. Subsets of macronutrients are part of that, and not the most important part.
Saturated fat is a subset of fats. Saturated fat is not poisonous. There is debate about whether it's even harmful, in the context of overall sensible macronutrient balance, and proper calories (healthy body weight). Trans-fats, as has been pointed out, may be harmful, and it makes sense to minimize or eliminate added trans-fats from one's eating. That last is more a matter of "poisonous or injurious things really shouldn't count as food", vs. "good"/"bad" foods.
Eat enough calories. It's the foundation.4 -
1. As many said, pre-log your day would help
2. I am also eating low carb. so no ice-cream! Too much vegetable will make you feel bloated.
Too much protein might be bad for your kidney.
So Fat is the one you can have more.
I think at this point fat is evil is more or less proved false. But if you want be extra safe, use healthier option like olive oil, coconut oil and grass feed butter. Add bit olive oil to you soup or salad, a bit coconut oil in you coffee or tea will improve the taste and also won't make you feeling bloated.2 -
skinnyjingbb wrote: »1. As many said, pre-log your day would help
2. I am also eating low carb. so no ice-cream! Too much vegetable will make you feel bloated.
Too much protein might be bad for your kidney.
So Fat is the one you can have more.
I think at this point fat is evil is more or less proved false. But if you want be extra safe, use healthier option like olive oil, coconut oil and grass feed butter. Add bit olive oil to you soup or salad, a bit coconut oil in you coffee or tea will improve the taste and also won't make you feeling bloated.
what no ice cream!! we can have it on a low carb/keto diet too without going over our carbs amounts. like there’s 4 netcarbs in breyers vanilla smart carbs ice cream per serving and it tastes pretty much like the real thing..
1 -
skinnyjingbb wrote: »1. As many said, pre-log your day would help
2. I am also eating low carb. so no ice-cream! Too much vegetable will make you feel bloated.
Too much protein might be bad for your kidney.
So Fat is the one you can have more.
I think at this point fat is evil is more or less proved false. But if you want be extra safe, use healthier option like olive oil, coconut oil and grass feed butter. Add bit olive oil to you soup or salad, a bit coconut oil in you coffee or tea will improve the taste and also won't make you feeling bloated.
"Too much" of anything can be bad. But what is "too much"?
"Too much" vegetable? How much? Which vegetables? I've often eaten 15+ (80g) servings in a day, 45g+ of fiber from food, without "bloating". Maybe bloating isn't a universal reaction to all veggies?
"Too much" protein? Recent research suggests amounts well above the USDA/WHO minimums may be beneficial if available/affordable, and there's limited evidence that large amounts have a negative affect for people without a pre-existing health condition that contraindicates protein intake.
Fat is not the "only one you can have more", for anyone with no relevant pre-existing medical conditions, eating a reasonably balanced, well-rounded diet.
Low carb is fine, if it suits you: It really helps some people. It isn't necessary for most people (without insulin resistance, diabetes, or other relevant health conditions). So, for most people, carbs are also fine . . . including ice cream (which is carbs+fat in terms of calorie contribution, mostly), if overall nutrition is reasonable, and calories are where they need to be.
An aside: Coconut oil doesn't improve the taste of my coffee. Taste is individual, too.3 -
Just one day in my life, I would like to experience the sensation of having a problem eating enough food, to see what it feels like.6
-
A few tidbits that seem to conflict. You say you are very overweight but you are trying to find maintenance calories? Why?
1. Curiosity
2. I lost a fair amount of weight (~10%) pretty quickly, but I think things will go better long term if I slow down now, so I want to find my maintenance calories and then dip a couple of hundred calories below it.
3 -
cmriverside wrote: »For the record, I never paid any attention to Sat Fat ever in my life and I'm in my mid sixties. I go to the doctor and have good bloodwork, exercise daily, and I'm at a healthy BMI of 21-22 for the past 13 years since losing 80 pounds. I still eat cheese daily and usually one portion of a fatty meat like bacon, sausage, beef or salmon.
@cmriverside that's a pretty impressive maintenance story. If you have shared advice based on your success anywhere on the forums, I would be grateful for a link.0 -
cmriverside wrote: »For the record, I never paid any attention to Sat Fat ever in my life and I'm in my mid sixties. I go to the doctor and have good bloodwork, exercise daily, and I'm at a healthy BMI of 21-22 for the past 13 years since losing 80 pounds. I still eat cheese daily and usually one portion of a fatty meat like bacon, sausage, beef or salmon.
@cmriverside that's a pretty impressive maintenance story. If you have shared advice based on your success anywhere on the forums, I would be grateful for a link.
Thanks. I'm sure I have, but not really in a thread of my own. With 30,000 posts, I've talked about it quite a lot.
Log food every day like your life depends on it. Study the food page and make changes in portion sizes and ingredients. Learn about nutrition. Take a walk outside. Step on the body weight scale and record your weight somewhere regularly.
Keep doing that. :drinker:6 -
Thanks @cmriverside .1
-
:flowerforyou:1
-
I couldn't make myself finish dinner to eat 2300 calories today. This is a very bewildering feeling. I'm starting to wonder if my food scales are off or something.1
-
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions