amenorrhea-- what to eat

I haven't had my period in 9 months and i just learned about osteoporosis and infertility... all that crap. I've read in other forums that I should eat more fats. Does this mean that I should still eat my 1700 calories everyday (and eat the extra fats within that limit) or should I eat 1700 calories and additional fat to that number?

I am 5' 4" and 112 lbs. My low was at 109 and my high was at 126. I exercise about 20 minutes a day (running about 1.5 miles everyday). My caloric intake is definitely not that low. 1700 is not low.

What kinds of fats should I be eating more of? Chocolate? PB? Avocado? nuts?... Some people say they eat chocolate while others say you shouldn't. should i be eating more chocolate?

Get around 30% fats from 1700 if that is your maintenance an you want to maintain, or more if you are trying to gain. It can come from a mix of fat sources, but should be ideally unsaturated fats, like nuts and avocado. There's also olive oil and fatty fish.

How old are you? 1700 may be too low and your weight may not be your set point weight. I agree you need around 30% but for many if calories are too low and weight for there body they won't get there period. I would encourage you to add more calories and with those calories add in some fats and don't forget the healthy omega ones.

i am 18

A combination of running, a slim body weight, and not enough fats are all enough on their own to stop your period there fore, to get it back you need to correct one of more of these problems.

You are on the border of being underweight, and even running every day for only 20 minutes is enough to stop periods in some girls/women.

Because you are young, your body may need more then 1700 due to your running. 20 minutes on a high speed can burn 350 - 400 calories if you run fast.

I recommend that you experiment by seeing weather eating 1800 calories and increasing you fat intake to 30 - 35% of your daily intake helps. And you have to do it consistently. Every single day, not just for a few days.

I am about your height, 5 ‘ 5, but when I was 18 I was 5 ‘ 4 and got down to 109 and 112 lbs and now that I am a women, I needed some extra weight to be healthy, so I am about 115 lbs now which is still very slim, but even that small amount of weight really helped me a lot.

Oh, and don’t be scared of fats, once I started adding more fats IT REALLY helped me skin! My hair, and skin become SO MUCH NICER!

Fats really make you look better, it made a HUGE difference to me.

A calorie is a calorie remember, no matter where it comes from, so fat will not make you gain weight any easier then the same amount of protein or carbohydrates.

Oh, and don’t be scared of fats, once I started adding more fats IT REALLY helped me skin! My hair, and skin become SO MUCH NICER!

Fats really make you look better, it made a HUGE difference to me.

A calorie is a calorie remember, no matter where it comes from, so fat will not make you gain weight any easier then the same amount of protein or carbohydrates.

you would do fine increasing your cals since you are still at a low weight.

healthy fats:  walnuts, fish oil supplements, nut butters, flax, avocado, full fat dairy, eggs, higher fat fish (salmon, tuna), olive oil, other oils (walnut, avocado, sesame, etc), natural butter (actually good source of omega 3 if it comes from grass fed cow), etc.

I don't like eating by percentages, I eat by grams.  I make sure I hit somewhere around 70-90 grams a day.

thanks, i don't run that fast. probably 12 minute miles... so in about 20 minutes of runnig, I burn 130 calories. I've been eating 2100+ calories the last two weeks (with fish, nuts, avocado included), so should I be eating EVEN MORE fats?

i'm just curious too, but can i eat candy? or is sugar not going to help me gain any weight?

2100 cals is better than 1700.

sure, eat candy.  its fine.

Original Post by for_zev:

you would do fine increasing your cals since you are still at a low weight.

healthy fats:  walnuts, fish oil supplements, nut butters, flax, avocado, full fat dairy, eggs, higher fat fish (salmon, tuna), olive oil, other oils (walnut, avocado, sesame, etc), natural butter (actually good source of omega 3 if it comes from grass fed cow), etc.

I don't like eating by percentages, I eat by grams.  I make sure I hit somewhere around 70-90 grams a day.

Just out of curiosity Zev, how many grams of protein and carbohydrates do you aim to consume? (Slightly off topic I know, sorry) I'm just in need of some guidance when it comes to balancing my intake.

and ihurdle, I am in a similar predicament as you, and I know it seems a bit daunting at first, but once you start regularly consuming your 2000+ intake and adding more fats to your diet, the easier it becomes. I seriously cannot get enough of nut butters, nuts, chocolate, heck I even put olive oil on bread now (biggest fear food). It gets a lot easier, and soon enough you will be eating fats without even a glimmer of fear. Its all in the recovery process, goodluck :)