Love4kitties - I have achieved my goal for two days and am on track for today too :-) thanks for your help - can't eat peanut butter sadly but am going to buy some avocados this weekend as I LOVE them :-) and I bought some uncle tobys oats in a few different flavours and really like them with some banana and milk :-)
My very large salad I make and take to work and then just pick at all day till home time or till its empty :-)
The shakes are sweet but not in a sugary sort of way but you may have a point there, they are very filling though and three covers all the nutritional needs of a day that is why my docotr put me on them - but its nice to be able to eat real food now - just scary too - especially as this week with eating more I have gained a little each day ... I really need to keep of the scales till next week at least LOL I won't panic yet as I'm sure its just my body adjusting but I hope I'm not going to adjust for too long :-)
Making changes to one meal at a time may work better for you instead of trying to change everything at once.
To up your calorie level without needing to eat a lot of food, you may consider using some of the more nutrient dense foods such as peanut butter and avocados. I really like oatmeal (made with nonfat milk). I cook it in the microwave and then, when it's done, I add a tablespoon of peanut butter. It's not a huge volume of food (which may be good for you if you're having trouble eating enough calories due to the volume of food being too much), but it has a decent mixture of carbs, protein, and healthy fats. Adding some avocado to your salad at lunch will also add calories without adding a lot of volume. A little lowfat cheese will also add calories and add calcium at the same time. So far as dinners, an easy starting place would be to add some potato or sweet potato. Sweet potatoes are really easy to bake (just like baking a regular potato), and they are best when they are baked until they are very squishy. If you are having cravings for sweets, a sweet potato may help with that.
I'm wondering if you are craving sweets because of having just shakes for so long? Are the shakes sweet tasting (chocolate, vanilla, etc.)? If so, you may have grown accustomed to having something sweet tasting with every meal?
Thanks for the tips :-) I have come from an all shake diet for 7 months last year of less than 800calories a day so struggle to eat the 1200 but that is the goal - I actually loved this not like many who do it - and it gave me a chance to learn to have regular "meals" and retrain my brain. I purposely keep the carbs low as they are my trigger foods for bingeing - years of not eating at all for a day or 3 and then eating everything in sight for a day :-(
I will work on introducing more of the suggested foods like the oatmeal etc and increasing my variety - even though I find it really scary as every time I have increased my calories I gain - I could have stayed on the shakes and been happy and losing weight but I wanted to learn more about long term health and nutrition :-)
I took a quick peek at your tracker and I really agree with Nirerin. Many days, you are not hitting the recommended 1200 calories and your meals seem to consist mostly of shakes, salads and/or chicken/vegetables. While these things can all be parts of a balanced diet, a balanced diet is made up of more than just these things. I think that your body wants more calories and a wider variety of foods.
There are lots of foods to choose from and incorporating some different foods may help you to feel less cravings and feel more satisfied. It will also give you the vitamins/minerals, etc. that your body needs (and I'll bet you are not getting all the nutrients you need with such a limited diet). Some foods you might want to consider incorporating include (but are not limited to): oatmeal (made with milk), peanut butter (or other nut butters), greek yogurt, potatoes/sweet potatoes, fruits (a wide variety), a wider variety of vegetables, nuts, different types of lean meats (e.g. lean ground beef, turkey, lean cuts of red meat, pork loin), eggs, whole wheat pastas, wraps (e.g. make your salads into a brown rice, beans/legumes (e.g. pinto beans/garbanzo beans, lentils), barley, quinoa, etc.
The recommendation to eat a minimum of 1200 calories is so your body can get the fuel and nutrients it needs. It's really difficult to get all the vitamins/minerals that you need even eating 1200 calories and you have to choose nutrient-dense foods (the ones that have lots of vitamins/minerals in them). I'd also recommend you try eating within the ranges that Spark People recommends for carbs, fats and proteins, as this may help with your cravings and may help you to feel more satisfied.
the first thing about your tracker on your "really good" days is that you aren't hitting 1200 cals. particularly since yesterday 1/6 of the calories you ate came from a fruit danish, it's no wonder you're a little hungry. and when you're hungry your body wants food in the quickest way possible [hello sugar]. the first thing to look at is your breakfast. while a shake might work for you, you may want to try having real food. most people don't really register liquids as calories when it comes to satiety. which means that your shake basically might not be contributing to making you full. if it's not, real food might actually count towards that. it's certainly worth playing around with. the other thing to pay attention to is how long what you're eating is keeping you. some foods keep people longer than others, and this is a really personal thing. i know a ton of people swear by eggs as being filling, but i'm just as hungry after eating them as i was when i started. for me potatoes are the most filling food i can eat. so pay attention to when you start getting hungry after eating and if, say, your cucumber, onion, tomato, dressing and some protein lunch isn't cutting it then it's time to revamp it or try something else. for me to feel full with that sort of lunch i would need a wrap or some wild rice to balance it out. keep in mind that even when you're hitting 1200 you're keeping it as low and close to 1200 as possible. which means you have another 300 cals that you can eat. so eat some of them. being full doesn't always help with cravings, but sometimes just eating enough can get rid of them. remember, most craving type foods are quick sources of energy. so if you're eating enough, they tend to be a little less appealing.
Salt addiction may cause food cravings....Eating too much salt boosts the production insulin, the hormone that tells the body to store fat. The more insulin you have, the more fat is stored and the more weight you gain....so if you crave sweets, it could be a sign that you consume too much salt.
Track your sodium levels....look at the labels and check sodium and sugar ....you might be surprised.
I agree with the precious two posts.....
Edited by: SUNSHINE6442 at: 11/13/2013 (07:06)
Fitness Minutes: (5,830)
2,913 11/13/13 5:20 A
Any lack of sleep, changes in activity level, alcohol, caffeine, etc? I glanced at your tracker, I think adding more healthy fats to each meal and a protein based breakfast would be helpful. I also avoid dried fruits as they are high on the glycemic index.
Edited by: MICHELLEXXXX at: 11/13/2013 (05:38)
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16
11/13/13 3:50 A
I'm not sure whether there is truth behind the cravings-meaning theory, but here is what I've found: "If you crave sweets you may be experiencing blood sugar fluctuations. If this is a chronic occurrence you may have hypoglycemia, which simply means low blood sugar." "If you crave sweets, what you really need is Chromium, Carbon Phosphorus, Sulfur, Tryptophan. Healthy foods that have it: grapes, fresh fruit, cranberries, sweet potato."
On the other hand, I also found this: "People think their cravings are significant, but studies show no link between cravings and nutritional requirements. If people craved what the body needs, we would all eat more broccoli and less chocolate."
Some healthy sweet substitutions may be: Honey, black-strap molasses, dried figs/plums, semolina&non-fat milk&vanilla pod&ground cinnamon.
But yesterday and today I have been craving sweet food - sooooo not normal for me to really want anything and everything with sugar in it ... anybody know what it may mean I'm lacking etc? I have heard from some that when we crave particular things its often our body trying to get something it needs ...
Anyone know if this is true, and if it is what my body wants/needs - and you may want to say more calories but believe me I'm eating better than I have in years
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