Trying to up calories - I need some help here.
I am almost 20, female, overweight and according to the calorie calculator, should be eating just over 1200 calories a day in order to lose weight. My problem is that when I eat only "healthy" foods, such as fruit, vegetables, oatmeal, wholewheat bread, lean meats and low-fat dairy products, I find it very hard to reach 1200 calories (like most people, I have no problem reaching and surpassing 1200 calories when eating junk food...).
I know that I have to eat at least 1200 calories a day in order to not damage my health and metabolism, but many days, I find that I just can't go over 900 or 1000 calories without feeling uncomfortably stuffed. Sometimes I'm hungrier, or eat out and eat 1300 or even 1400 calories in one day, but as often my calories are under 1000. I tend to eat smallish meals throughout the day, and even 150 calories worth of oatmeal or cottage cheese really fills me up, at least for a few hours. I emphasize - I am not deliberately under eating, so please don't lecture me. I'm losing weight at a good pace, but I certainly wouldn't mind losing more slowly if it meant being healthier.
Case in point - Today I really, really wanted to reach 1200 calories, without eating unhealthily or binging, because I'm scared about my metabolism. I have been eating, even when not really hungry, all day, and despite this, have only reached 800 950 calories (and no, I am not underestimating calories here). It's now almost 6:30PM my time, I just had a 150 calorie cup of oatmeal about an hour ago and I am really NOT HUNGRY. I don't know what do to. Force-feeding myself doesn't sound like much of a solution.
If anyone could give me advice about how to reach my calorie target without eating unhealthy foods and without force-feeding myself, it would be much appreiciated.
Try calorie-dense foods. For a small volume, these foods have lots of healthy calories. For example: 1/4 cup of almonds is 170 calories while 1/4 cup of strawberries is about 12 calories. Here's a list of some calorie-dense foods to start you off:
- nuts
- trail mix
- nut or seed butters
- granola
- dried fruit
- dark chocolate
- thickly sliced whole wheat bread
- not fat free dairy products (either 2% or whole)
- olive oil! so healthy. try saute-ing veggies or putting oil & spices on and grilling them
- smoothies (can add protein powder, nut butter, fruit, milk, yogurt, wheat germ, cottage cheese, etc)
- wheat germ has 60 calories for 3 TB and can easily be added to yogurt, cottage cheese, smoothies, etc
- bagels
- cream cheese
- eggs
- cheese
Some really good ideas for me there. The problem for me with nuts, granola and a few other calorie-dense but healthy foods is that they tend to trigger me into binging. Not sure why that is.. But I try to avoid foods when I feel that I can't practice good portion-control once I start eating them.
If it's not rude of me to ask, how does one get nerve damage from not eating enough? I don't mean to pry, I'm just curious. It sounds pretty scary.
Peripheral neurological disorders associated with nutritional
deficiency; Numbness and tingling, burning and electrical sensations, reduction in feeling and reduced deep tendon reflexes....its mainly down to lack of essential fats and B vitamins. This is why wholegrains and healthy oils/nuts/seeds are so vital. Also nerve damage can be very rapid and it is not reversible. It happened to WW POWs and years, decades later they still had all the symptoms.
Forcing yourself to eat when you're not hungry really isn't a good idea - after all that's just asking for a stomach ache! What you can do though is when you are hungry just eat a bit large portion sizes of your healthy foods. For instance, I eat anywhere between 1200 to 2000 calories a day... and I do that by eating large quantities of high quality protein... like tonight I will be having 12 ounces (raw) of Chilean Sea Bass with steamed cabbage & green beans - the sea bass will up the calories and the cabbage will be a nice healthy addition.
Swimfan's ideas of eating calorie-dense healthy foods is also a very good idea too!
If you have issues with binging on trigger foods like nuts, consider "prepackaging" them. I wrap 1oz servings of nuts into a little bit of plastic wrap or tinfoil (I'm a college student, baggies are expensive) and then I can just grab one. I NEVER eat nuts straight from the can since they're so calorie dense and it can be hard to gauge how many I've eaten. But they are a great food to raise calories with, and extremely healthy. Portioning out food before you eat it is the best way to watch portions!
Like Gia said, protein is also great. If you're having dinner, consider eating a double serving of what you're having, or even more, depending on how much you have left to eat. I wouldn't try to force yourself, but the problem with not eating enough is that you get used to it, and then you just can't eat more. It happened to me - I didn't eat more than 800 calories a day, and then when I tried to up my calories, I wasn't hungry. You may be training yourself, and that spells bad for your metabolism and body.
Good luck!
I'm a complete novice, and im someone trying hard to gain weight VIA healthy food and when i find it hard to eat. I just end up blending the stuff into a soup/ broth for vegies (you could include meat) and fruit drink/smoothies for fruit and put some high calorie milk shake in (as in like 75ml).
About the cheese thing, I think if youre not naturally skinny you should eat a lot of
The less dense the food is the easier it'll pass.
Sorry if these are incorrect, just seems logical in my eyes.
Steve.
Eat more often. Your appetite will adjust. I don't know how you could have trouble with 1200 really, I eat similar foods and still manage 3000 cals on my lifting days (Granted, I do have to stuff myself a bit).
You could try adding a protein shake though, liquid calories don't tend to be as filling.
Aw, hun, I completely understand. I, too, am having a hard time hitting 1200.
If you ever want to talk, just PM me. :)
Foods that are low cal, low fat, nutrional, and protein rich are few and many times just keeping up with it can be exhausting. Why not add cals in foods you already enjoy. If you like fruit, eat higher calorie fruit. Why not eat full-fat dairy products, their typically considered in the better fats, taste much better (IMO), and up your calories a bit. Same with meats, if I'm too low on calories for the day, I indulge in a bit of steak instead of chicken or fish.
Try adding a glass or 2 of milk. Even with skim or 1% the calories add up pretty quick and I don't find it filling at all.
