Issues with calories!
Lightbeamer
Posts: 49 Member
I am having robust meals. However, I am 1012 kcals (from today) or more in a deficit.
Even though I am male, and should have at least 1550 kcals, I am having a hard time getting the kcals, because of the fat column. I am about 1300 kcals available, even though I have some big stuff on my food diary. I should switch to veggies, and meats like stir fry and such, but I don't want to get prepackaged because of salt.
I am also trying to phase out the sodium too. Too many things have insane amounts of sodium! Fats and Sodium are my issue. I just want to lose weight! lol
Even though I am male, and should have at least 1550 kcals, I am having a hard time getting the kcals, because of the fat column. I am about 1300 kcals available, even though I have some big stuff on my food diary. I should switch to veggies, and meats like stir fry and such, but I don't want to get prepackaged because of salt.
I am also trying to phase out the sodium too. Too many things have insane amounts of sodium! Fats and Sodium are my issue. I just want to lose weight! lol
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Replies
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You want more fats? Olive oil is your friend. Hundreds of calories goes down like nuthin’.0
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Thank you! What do you suggest instead of stir-fry in a bag? lol0
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I don't understand your post. Weight loss is about calories. Fat doesn't make you fat within calorie limits, and you need a certain amount of fat. When I was losing 80 pounds I was eating 40-50% of my calories from fat. I didn't limit my salt, it just took care of itself with by my choosing mostly whole foods and fresh or frozen vegetables. I did limit prepared foods and breads and those are high salt.
If you want calories, fats are the way to go for a smaller amount of food. Cheese, oil, butter, full fat dairy, eggs, hamburger, some cuts of pork and beef, some fish like salmon, any kind of nuts or nut butters.
As far as vegetables, stir fry in a bag is low salt and low calorie/fat. Don't buy the ones with sauce, just buy frozen mixed stir fry vegetables. Read the labels before you buy it. Add chicken or other protein and a little sauce, either from a bottle or homemade with spices and oil. You can control the salt and fat by using bottles or homemade. Homemade stir fry sauce is super easy, just go to allrecipes.com and look at a recipe. Salt isn't bad in moderation and you need a certain amount of fat for proper body function.
What is your actual problem? Calories or cooking? Cooking is easy, I don't spend more than 20 minutes on any of the meals I prepare (other than waiting for some things to cook, like rice or potatoes.)4 -
My actual problem is salt. I drink about 64 ounces of water to 'cleanse' it out. I'm sorry if the post wasn't clear. I've been having schizophrenic episodes with a lot more frequency lately. Olive oil seems to be the answer when it comes to stir-fry's and such.
I lost 120 pounds in 2004, and now I want that old weight gone. I am 254 right now and am diabetic. I just need some work on things. I followed an online food program from Men's Health. Sadly, it is no longer available.
Setting up food when you don't have a guide to go by is difficult. Burt what you both said is very helpful! Sorry.... I've been freaking out lately.1 -
There are meal plans online.
Salt - Just cut back on bread and lunch meat and anything that comes in a can or bottle. Try eating oats and fruit with some milk and nuts for breakfast, or yogurt with oats and fruit - then you can have a dinner with a larger proportion of salt if you sort of "save up" for it.
I don't have a meal plan. I do have quite a few favorite meals and the key is to have some of the basics in the pantry or refrigerator. I try very hard to stay under the recommended 2300 for salt, but do you need to be lower than that?
If you have to limit salt for medical reasons like diabetes, maybe your doctor can refer you to a Dietician for help setting up a meal plan. I would think that would be part of your diabetes care program.
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I used to worry about salt, since I seem to eat a lot of it. But then it occurred to me, I work out a lot, and I’m a heavy sweater. I figure the higher than normal salt probably offsets the loss of salt from the sweating and they balance out.
Too little salt can be as much of a problem as too much, right?
Those prepared fresh stir fry mixes are fine. Most package the sauce separately. I often toss the sauce and substitute a little honey/ginger balsamic. It’s delicious and makes a very light, low cal sauce (although the sauces that come with my preferred brand are actually very low cal).0 -
It seems to be going well with the planning of olive oil. However, my issue mainly is calories. Even with the oil, my calories are still low. I understand salt. I just don't like the way it bloats me.0
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I'm wondering if you're eating more than you think you are. 1500 calories is an extremely easy target to reach. That's only 3x 500 calorie meals per day with no snacks. A 3 egg omlette with a little cheese, a serving of Coach's Oats, and a banana is right around 500 calories. I'm having 4 ounces of grilled boneless/skinless chicken thighs with 85 grams of sautéed broccoli and 140 grams of cooked rice with some honeydew for desert...that's right around 500 calories. My afternoon snack is typically a whole avocado and 200 grams of edamame...just my afternoon snack is almost 500 calories. If you're 254, you haven't had any issues eating well over 1500 calories in the past. Stop eating "diet food" and/or really check your diary for accuracy issues because 1500 calories is almost nothing.4
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My father, brother and my mom have high blood pressure. I don't want it. I have enough meds with my schizophrenia. I have an appointment with my dietician in a week. We'll have to figure out an appropriate balance. Food nutrient balance is difficult for me.
I seem to be the only one in our family (even my sister has HBP) that is able to have good blood pressure, and I have managed to keep it that way. Technically, I want to lose weight to stop the Liver Fibrosis I have. Doctor said it may be too late, but now that I have a goal, I will do anything I can to put it to sleep. It is med induced (I am on 13 meds for my schizophrenia). Apparently my Humulin U500 insulin is the heavy hitter)
Anyway. I am a heavy sweater also. Thank you so much. All I knew is that sodium was bad for blood pressure if you eat too much. But I now understand the need for sodium. I read about a condition where there is too low sodium in the blood. Hyponatremia. Usually this happens to marathon runners, and people in triathlons.
As I lose the weight, I will train for a triathlon. I have one in mind next year. I will do what I can to make sure I am able to complete it. More questions for the liver doc, since the biopsy of my liver. My doc is terrified, he's never seen anything so bad. He defers to the liver doc. He has the notes.1 -
I’m impressed by your commitment, keep it up!
It’s worth doing the work to keep good health.
If HBP is not an issue for you, and your doctor didn’t recommend a low sodium diet, I’d say that should make things easier for you to find foods you like that help you hit your targets.
What kinds of foods do you like?
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I love veggies! Bell peppers, cucumbers, tomatoes... I've never had a veggie that I did not like.
I debated becoming a veggie, but I love steak. lol0 -
Do you like to cook? I love veggies and make aloo gobi and other curries, shakshuka, roasted vegetables, stir fry, etc.
Steak goes great with most of those! (Would not pair it with curry!)0 -
lol! I have never had curry. I love to cook, but I am lazy. I have tons of stuff to make stir-fry. Went to the store yesterday. Got two huge bags of frozen veggies, and a lot of steak and chicken.2
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I just had to look up the shakshuka recipe. It looks heavenly! Are you on the Mediterranean Diet? My liver PA said that all other diets were bad than the Mediterranean Diet.
It looks fantastic! I found the pic for shakshuka at themediterraneandish.com0 -
I wonder if the admins think that the thread here needs to be moved. lol0
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Lightbeamer wrote: »I love veggies! Bell peppers, cucumbers, tomatoes... I've never had a veggie that I did not like.
I debated becoming a veggie, but I love steak. lol
Then stir fries sound like great meals for you! By mixing up the veggies, meat, and spices/cuisines, you have endless varieties
I googled "stir fry Mediterranean diet" and found this, which looks yummy. If you don't have barley, you could use rice. https://www.tasteofhome.com/recipes/mediterranean-chicken-stir-fry/
Here's a "framework" plus recipe: https://www.mediterraneandietmealplans.com/blogs/recipes/mediterranean-stir-fry
I've been using a variation on that for years as a way of using up excess cooked chicken or turkey.Lightbeamer wrote: »I wonder if the admins think that the thread here needs to be moved. lol
Naw, this location is fine
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I’m not strictly eating Mediterranean, but I agree that and traditional Japanese diets are probably ideal. I like curries as well, and I make those vegetarian (chick peas or lentils and lots of vegetables).
I only heard of shakshuka last year and gave it a try and loved it. Since you like peppers, tomato, and cucumber, be sure to include those! I like to spice it with cumin. It qualifies as Mediterranean.
Do you like fish? I like to cook a filet on a griddle with zucchini pieces, add garlic, lemon, and olive oil - maybe a splash of milk or cream at the end.0 -
I'd cook on a grill (with help). I have an entire bag of bakeable salmon too.
So many good ideas!0 -
One thought - are you sure you’re tracking your calories fairly accurately?
1550 calories should be very easy to get to.
If keeping up with counting calories is difficult for you, would you be able to keep track of how you are feeling? I don’t track calories myself, but seem to manage to eat around the same amount daily. I lost weight while eating juuuust enough to feel not actively hungry anymore - but never “full.”0 -
I am so used to 'full' feeling, that I don't know when my stomach says 'OK, you are satisfied. I don't want anymore.' It's hard to admit when you cannot handle no being full. Like last night, I felt fine with the stir-fry I had, and then I bolted and ate a bunch of chips.0
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Lightbeamer wrote: »I am so used to 'full' feeling, that I don't know when my stomach says 'OK, you are satisfied. I don't want anymore.' It's hard to admit when you cannot handle no being full. Like last night, I felt fine with the stir-fry I had, and then I bolted and ate a bunch of chips.
Is that about feeling full though? I would argue if you bolted for chips, that's about cravings more than wanting to feel full. Both are equally legitimate, but I think it can be helpful to reflect on the difference and what caused a given behavior.2 -
That's true. I have a meeting with a dietician on Tuesday. I hope it's a normal lady, that is a woman that has diabetes, and how it can be managed through food. My blood sugar was 99 this morning.
I should correct that. I feel 'overfull' most of the time, and then my stomach is like: 'You ate too much, you will pay for it tomorrow.' Cravings are prevalent, but that doesn't mean I don't have control of things with my diet. It's true.
I feel like I am starving myself all over again to lose weight. I know it's not healthy. I need guidance. I need to write in a journal. I have a hard time keeping things an appropriate size. When I get hungry after dinner, I have an issue with keeping from having more than I should.
Like 2 servings instead of one. I feel out of sorts after. My brain says 'How do you expect to lose weight? 2 servings is too much!' Then I feel guilty. I have been referred to this dietician, because my doc feels that I need to get things straightened out. I steadfastly deny that I have an eating disorder. If the 2003-2004 weight loss was not healthy, it's possible that I was so focused on the loss, that I developed something.
The liver doc... not seen yet. That's on the 16th of this month.
I just have so many issues. It's pretty sad.1 -
Lightbeamer wrote: »That's true. I have a meeting with a dietician on Tuesday. I hope it's a normal lady, that is a woman that has diabetes, and how it can be managed through food. My blood sugar was 99 this morning.
I should correct that. I feel 'overfull' most of the time, and then my stomach is like: 'You ate too much, you will pay for it tomorrow.' Cravings are prevalent, but that doesn't mean I don't have control of things with my diet. It's true.
I feel like I am starving myself all over again to lose weight. I know it's not healthy. I need guidance. I need to write in a journal. I have a hard time keeping things an appropriate size. When I get hungry after dinner, I have an issue with keeping from having more than I should.
Like 2 servings instead of one. I feel out of sorts after. My brain says 'How do you expect to lose weight? 2 servings is too much!' Then I feel guilty. I have been referred to this dietician, because my doc feels that I need to get things straightened out. I steadfastly deny that I have an eating disorder. If the 2003-2004 weight loss was not healthy, it's possible that I was so focused on the loss, that I developed something.
The liver doc... not seen yet. That's on the 16th of this month.
I just have so many issues. It's pretty sad.
I'm sure the dietician will give you some good ideas. I'm a big believer in whole foods, but nothing is ever as easy as it should be.0 -
Yeah, I hear ya.
You can also try to stick with very similar foods and portions every day. Like, same breakfast, similar lunch, and dinner is just one helping that fits on a specific plate without piling it up into Mt Everest.0 -
If you “need to” and know it will be helpful, why not just do it? Seems pretty simple (though I know from experience doing and knowing are two different things).
Just Do It, like the super annoying but true slogan says.0 -
I 'need to' reestablish my relationship with food, seriously. I hated being 'too thin' according to my parents, but I changed plans when I hit goal. I went from 264 to 145 pounds in a year. My ex-wife used to make like 4 times the meals that I had, when I was exercising during the night too. I picked up things all over the hospital I worked at.
My dad actually came over to our condo and criticized her for not feeding me enough. She told him how much she was cooking each day. She ended up telling him to leave, because he noticed that I was becoming 'thinner', even though I ate that much. I was losing fat on purpose, because I wanted my 6 pack!
I was burning about 2500 to 3000 calories a day during that time. I would order salads, and they were at least a pound with all the fixings, I felt full because of the exercise making it that way. I did not feel overstuffed with food.
I ended up working out on the equipment that was reserved for heart attack or prediabetes because I cleaned used equipment during the night (I was on graveyard shift). I would exercise out twice a day and walk from one end of the hospital picking up dirty equipment. I was a gym rat. But it was nice to be alone. Helped me think, and I was not hungry.
I felt satiated. That's what I wanted. Satiety. And I had it, until I didn't have my job, and my ex-wife; especially the kids. I'm glad that they do not have to worry about all the stuff I've been doing. They all passed from 2012 to 2015. My oldest son, he never knew me. I often wonder how he is doing. But I can't contact him.
I know what I need to do, but I need the guidance from the dietician before proceeding, because I will be told to eat a low fat high carb diet. That it's all I can do, according to the dietician I used to have.
However, there has been talk about the Mediterranean diet. I feel like I can't afford it. I will have to try it, as I wait for what I can do from the liver doc. I may be on the right track, but it's better to consult with them.1 -
Once you've had your meeting with the dietician, keeping track of everything on MyFitnessPal can serve as a sort of safety net -- reassurance that you are eating enough (or warning that you're overeating), macros are right there for you to see, so that you're not in fear of having too much salt.
My husband has anxiety over feeling hungry. It's just something I've noticed over the years, and I tell him that feeling hungry is a perfectly normal, even beneficial, function of the body. (We're not talking about serious hunger, just an empty feeling of wanting to eat.) Perhaps you could reframe how you think about that, which may help for those times that you bolt for the chips.0 -
Lightbeamer wrote: »That's true. I have a meeting with a dietician on Tuesday. I hope it's a normal lady, that is a woman that has diabetes, and how it can be managed through food. My blood sugar was 99 this morning.
I should correct that. I feel 'overfull' most of the time, and then my stomach is like: 'You ate too much, you will pay for it tomorrow.' Cravings are prevalent, but that doesn't mean I don't have control of things with my diet. It's true.
I feel like I am starving myself all over again to lose weight. I know it's not healthy. I need guidance. I need to write in a journal. I have a hard time keeping things an appropriate size. When I get hungry after dinner, I have an issue with keeping from having more than I should.
Like 2 servings instead of one. I feel out of sorts after. My brain says 'How do you expect to lose weight? 2 servings is too much!' Then I feel guilty. I have been referred to this dietician, because my doc feels that I need to get things straightened out. I steadfastly deny that I have an eating disorder. If the 2003-2004 weight loss was not healthy, it's possible that I was so focused on the loss, that I developed something.
The liver doc... not seen yet. That's on the 16th of this month.
I just have so many issues. It's pretty sad.
You may not have an eating disorder, but it does sound like you have have some challenges with your thought patterns about eating. That's not unusual, nor is it blameful.
There should be no stigma in consulting the kind of professional who helps with thought-patterns problems, and that would be a psychologist or other therapist/professional counselor. It's not different from consulting a plumber when we have problems with our water system, or a mechanic when we have challenges with our car.
Your dietitian should be able to help you organize your eating habits (and that's true even if she isn't personally diabetic), because that's what she's trained and been educated to do. The thoughts/feelings part of it is not the main subject of her study/training, though she may have some experiential knowledge from working with others.
There are also books or podcasts and such that others here have used to work through some of those thought-patterns issues. One I remember others here recommending is "The Beck Diet Solution" (not a diet book per se, but a book about managing/modifying thoughts, attitudes, and habits related to eating). Possibly other people can recommend some sources of that type that they've used.
I hope you're able to find a solution: I think you can, with commitment and patience.2 -
Lightbeamer wrote: »...I know what I need to do, but I need the guidance from the dietician before proceeding, because I will be told to eat a low fat high carb diet. That it's all I can do, according to the dietician I used to have.
However, there has been talk about the Mediterranean diet. I feel like I can't afford it. I will have to try it, as I wait for what I can do from the liver doc. I may be on the right track, but it's better to consult with them.
Here's an article with "eight Mediterranean diet staples that won’t blow your budget, along with a few easy ways to prepare them"
https://www.aarp.org/health/healthy-living/info-2022/cheap-mediterranean-diet.html
Their number one was my number one thought about keeping the Med diet affordable - fish. It's expensive where I live, and I'm on the coast of Massachusetts in the US, which has a large fishing industry. One of my supermarkets has "chowder fish" in the seafood section. This is odds and ends fish and is a fraction of the cost of bigger pieces of fish. I don't care for chowder so use it for fish cakes.
A suggestion in the article is using canned seafood. I'm going to try the canned tuna with white beans idea. The AARP article doesn't give proportions but I found this recipe: https://www.simplyrecipes.com/recipes/white_bean_and_tuna_salad/
The article also mentions frozen fruit. When berries are not in season, I buy frozen. When they are in season, I pick them myself.
Discuss your budget concerns with your dietitian. Ask about substituting chicken for some of the fish and what suggestions they have for keeping costs down.
The prices for canned tuna can vary wildly here so I use the Flipp app to see where it is on sale and stock up. I also look at the supermarket flyers before I decide where to shop. Some stores have fabulous "loss leaders" and I shop there for only sale items and get my staples at the store with everyday low prices. Some MFP posters love Aldi's for their low prices.0 -
I have a therapist. I'll have to bring it up with her. Usually, we are allotted about an hour. Sometimes we go way over that. I have schizophrenia too. Too many med changes lately. We stopped modifying them. I see him this month. People have told me my behavior is erratic.
Same with the eating. I will see what I can find regarding the book. It sounds like a good thing to read.1
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