Instead of having the egg raw, why not add a pat of butter, and have it scrambled. OR, cook the chicken breast in a Tbsp. of oil? OR eat b/s chicken thighs instead of breast, OR have 1 and a 1/2 servings of the meat.
Not sure if adding oil to the boiled pasta will stay with it, after draining, but you could drizzle it in after straining, and add the other toppings. You are so close to 1200, that any 1 of these things would bump you over it.
familiarize yourself with servings of food. eating whole servings is going to help you get to 1200. also, figure that the usda recommends 2-3 dairy, 2-3 protein, 3-5 fruits, 3-5 veggies, and 6-11 grains for a minimum of 16 servings of food. if you want to focus less on grains, that's fine, just split those extra 6 servings between the rest. on the 23rd, you broke down like this: almost a serving of grains, 1/3 serving of protein, 1/2 fruit, 1/3 protein, 1 veg, 1/2 dairy, 1/2 veg, 1 protein, 1 veg, 1 protein, 1 grain, 2/3 protein, 1/4 dairy, 1/2 fruit, 1/2 protein, .4 fruit, 1/4 dairy. so you basically ate ten and a half servings of food instead of 16, which is one reason why you aren't hitting your calories. on the 22nd, you had .9 grain, 1/2 protein, 1/2 fruit, .67 protein, .4 dairy, 1 protein, 1 veg, 1/2 veg, 1.25 grain, .125 dairy, 1 protein, almost another protein, .125 fruit, 1/2 fruit, .06 fruit, and 1 dairy for a total of ten servings of food. the 21st is the same. you need to be eating full servings of food. a serving of apple isn't a 2 3/4" apple, it's a 3 1/16 " apple. which is fine if you can buy the smaller ones cheaper, but you need to be eating two of them so that you're getting more than a serving of fruit, not a partial serving of fruit. same for bananas and grapes and flat out wraps [how on earth do you keep eating .9 of a wrap? if you use a different brand, manually enter in the info for what you are actually using. then all the other nutrients will be accurate as well] and strawberries and mushrooms. it's fine to focus on mostly fruits and veggies, but you have to eat servings of them. figure you should be eating at least a half cup of them each time you have them [with the exception of leafy greens, those should be a full cup] and you should be having at least five servings if you're trying to focus on them.
I have the same problem, getting to 1200 calories is often a challenge for me too. For years I tracked my food and only ate 600 - 800 calories a day, now trying to get more is hard. What I've done is snack on nuts, put a small amount of peanut butter on a piece of whole grain toast at breakfast or have with a piece of celery as a snack. I bought some protein powder and mix it either with coffee or milk depending on how many calories I need at that point. I also have added protein powder to my FAGE plain yogurt to flavor it some and give me more protein.
Thank you for your help. I will try not eating so much low fat, fat free foods. My food diary is public so you can look at it if you want. I appreciate all the help I can get. This week I did better getting to at least 1200 calories so we will see tomorrow what the scale does.
Fitness Minutes: (1,818)
771 5/23/13 5:11 P
Where is the protein in your daily intake? You must eat some type of protein. That will help add calories to your plan.
Fitness Minutes: (8,845)
1,222 5/23/13 5:04 P
Try adding some nuts to your diet. At Trader Joe's they have these great portion controlled packs of trail mix and they're delicious and full of healthy fats. I would also suggest eating some whole grains at some point, either bread in some form or maybe even quinoa. It's important that you're eating enough to fuel your body and getting enough nutrients as well. Good luck to you!
I eat low carb. Try eating a higher fat meat, like chicken thighs, instead of breast. Add a Tbsp of oil to a stir fry. Double your veggies. Have 10 servings. Vegetables are great.
Just stick to the acceptable vegetables. Greens, celery,cucumber,mushrooms,peppers, radishes,green/wax beans, broccoli, cauliflower,okra, onion,snow peas, spaghetti/summer squash, tomato,zuchini.
Induction is for first 2 weeks if you are following Atkins,and you should limit yourself to 2-3 cups of veggies, but after that, as you add carbs, it should be a lot of veggies. You will eat higher protein, and fat, if you cut carbs. You have to get to 100% , and if carbs are 10% of your diet, then you need to consume 90% from fat and protein. As you up carbs, protein, and fat drop.
Don't be afraid of fat or protein. If you are going to do low carb, then commit, and follow it correctly. That is good advice for any diet.
You should pre-plan your week, so that when you wake up, you already have what you are going to eat, and are in your ranges. If you have 1400 calories planned, then you just eat the food on the tracker, and you ate 1400 calories.
I find it much less filling to eat a higher fat diet. A Tbsp. of oil is 120 calories. A pat of butter is 100. Four ounces of chicken thigh is 140 calories. It adds up quickly. Have 2 ozs of cheese. Calcium is important to get on low carb, and without milk, cheese, and vegetables are the main sources. Lots of calories in cheese. Add a can of tuna, and some mayo for a snack. Eggs are great with veggies, or a fruit for breakfast.
You can't do low fat, low carb. Plan out a week, and only focus on your carb limit. Add fat to every dish, and eat moderate protein, and I think you will find that you lose weight eating at the top of your caloric range. It is actually less food. I used to eat out of huge bowls filled with noodles, and went and bought small bowls now, so my meals don't look so tiny in the bowl..lol
I think this happens to a lot of us when we first start changing our dietary habits. We look at this big reduction in calories that we are about to make, and think "how will I make it through the day on so little food" so we start "rationing" (either by trying not to eat too much during the day so that we don't "run out" of room by evening, or by trying to substitute in low-cal/lo-fat/diet alternatives to our familiar foods, so that we can eat a similar quantity while still reducing calories....
and then evening comes around and we have all these calories available from skimping on breakfast and lunch (either by excessively reducing portions, or by subbing in a lot of calorie-reduced options)... and suddenly "it's hard to get to 1200"...
This is a good exercise in learning to trust yourself and trust the foods you eat to sustain you. You CAN have a slice of regular cheddar, you do not HAVE to sub in Plastic Cheese Substitute to save on calories - because you have enough calories available! You do! You've proved it.
In short, I agree with those before me who suggest that you reconsider the "diet" food component, just eat the real-thing in appropriate quantities, and you will meet your calorie range goal easily, with more enjoyment and probably more nutrition too, along the way.
Fitness Minutes: (2,155)
1,176 5/22/13 4:43 P
Most people aren't going to need to lower carbs beyond the sort of range that SP recommends in order to lose weight -- only do it if it's for other reasons. But it sounds like your carbs are high because you've cut out most of the fat and protein in your diet, and that's not good. You can and probably should lose weight by eating mostly real food, not diet food -- just less of it, and go very low on empty calories like sweets, salty snacks, and highly processed bread. And that's it, basically.
Fats are not your enemy as someone who is trying to lose weight. Neither are calorie-dense foods, as such. As a near-vegetarian, I actually have to make a conscious effort to add both of those things in now that I'm not eating junk food (and given that my favorite yogurt is fat free): whole eggs, for instance, seeds, nuts, some avocado and coconut, and lots and lots of olive oil in our cooking. You can do the same, in whatever way is appropriate for your own dietary preferences.
I agree with the others that eating all of that low-fat low-carb gunk isn't the answer. I never (at the very least rarely) eat anything low-fat or fat-free. My diet is lower in carbs naturally because I don't eat grains, sugars, or legumes, but I have no problems meeting my minimum daily requirements. If I'm ever short because of a busy day or what not, I'll eat a handful of nuts which are full of good fats and nutrients, with some carbs and protein thrown in to boot!
Could you give us an example of your daily menu and we can try to help you tweak it.
Is there a medical reason for avoiding fats? Some fats are good for you, and adding some olive oil, some almonds, some hemp hearts, some avocado, or some other healthy fats would easily bring your calories in to range without adding a ton more food than you are comfortable with.
A couple of simple changes, like using olive oil and balsamic vinegar on your salad instead of a fat-free dressing, or adding a little bit of avocado or almonds to your salad or cereal, would help increase your fat percentage without adding a ton of carbs. You could also start using real cheese instead of reduced fat.
Good luck figuring out a balance that works for you!
Fitness Minutes: (14,252)
9,646 5/22/13 9:24 A
Well, for starters, stop eating low fat and fat free foods. Low fat, low carb, low calorie? Where's the nutrients?! The proliferation of these foods has left us thinking this is the only way to lose weight, when in fact, it's not. I never eat fat free stuff, and don't do low fat unless it's something I just happen to like the taste of (like neufchatel cheese over cream cheese... I just like the flavor, the 1/3 fat thing is just a bonus.)
You need healthy fats and complex carbs as a part of a balanced diet. 1200 is the absolute minimum you need, because as you've discovered, it's very difficult to get all of the nutrition your body needs on less than that. You have a range for a reason, and at the very minimum, that range is 1200-1550 calories. Use your range!
Here's another great article for helping you boost your calorie intake without adding junk.
I am having a hard time trying to get 1200 calories daily. I eat veggies and fruits, low fat, fat free and then don't have enough calories. I am working on lowering carbs, too, but have not figured out how to balance both. I have made it to 1200 a couple of days now so I guess I will just keep trying!
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