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AZULVIOLETA6 SparkPoints: (62,609)
Fitness Minutes: (71,598)
Posts: 3,043
10/20/13 10:52 P

All of the whole-grain breads that I have seen are 25-35 carbs/slice. What brand are you using?

Why can't you eat full meals?

If you need more calories, why not go wild and have 1/4 cup of alfredo instead of just a tablespoon? Can you even taste just one tablespoon of sauce?

Sweet potatoes are just an example, but you know what I mean--a lean protein, a healthy starch, some vegetables--a meal with some volume/fiber to keep you full and enough nutrients and calories to keep you going. What it looks like you are eating is dribs and drabs of stuff that doesn't add up to any kind of complete meal.

SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
10/20/13 9:51 P

1 tbsp = .0625 cups because there are 16 tbsp in 1 cup so it is 1/16 of a cup.

If I was able to eat full meals, I wouldn't have the problem with having to eat more calories. I despise salads and sweet potatoes. The bread is bought at Walmart or any other major grocery store. It is accurate. In fact, they have a bread that is 5 carbs/ slice. I typically have spinach or broccoli mixed in with my spaghetti squash unless I am short for time or just out of the veggies.

I have been tested multiple times however I am not diabetic. My grandmother is diabetic, my mother was diabetic when pregnant with me, however ever single one of my labs is perfect, including my blood glucose.

I am usually sweating at work from running back and forth in the ER so I tend to drink a lot because I am thirsty plus I have to talk a lot to my patients and I typically see over 100 patients a night and (unfortunately) many of the patients don't exactly smell awesome so I tend to mouth breath to prevent myself from the unpleasant odors. So, a dry mouth is common and I drink more.

AZULVIOLETA6 SparkPoints: (62,609)
Fitness Minutes: (71,598)
Posts: 3,043
10/20/13 9:11 P

The 1200-calorie floor assumes that you are healthy and have a normal metabolism. Most people aren't going to get enough energy or nutrition with less than 1200 calories/day.

I have several metabolic disorders so I must eat fewer calories per day, but I still manage to get all of the nutrients that I need through careful planning. I had a bunch of bloodwork done last week and everything is spot-on perfect though, down to electrolytes, so I must be doing something right, even at a lower calorie range. It is possible, just not necessary or recommended for most people.

I took a quick look at your tracker, and I wonder if you are measuring things consistently and correctly. In one case I saw a place where you had recorded .06 cups of alfredo...well, an 1/8 of a cup is .125, so how are you accurately measuring such a small quantity? Even if you are weighing it, what is that, half a bite? I see other places where I wonder if the nutrition information that you are using is correct--what kind of bread are you eating that is only 8 carbs/slice? There are a few nutrition listings on Spark that are wrong and I wonder if you are using some of those.

The other thing that I notice is that you are not really eating full meals. A banana and some peanut butter is not really a meal. How about a sandwich, some salad and piece of fruit? How about a chicken breast, a sweet potato and a green veggie? It should be very possible for you to get more calories if you eat more complete meals.

20 glasses of water is a LOT. I am a big person who exercises hard, but even during the summer I can't drink more than 12-14. Is there any chance that you could be diabetic?

SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
10/19/13 11:37 P

I am typically pale yellow when at work.

I was tested last year for employment. All of my levels were spot on perfect. Like literally in the exact middle or just below the normal ranges. No sort of anemia, no thyroid problems, perfect HDL and LDLs.

SLIMMERKIWI SparkPoints: (135,221)
Fitness Minutes: (33,020)
Posts: 21,770
10/19/13 10:24 P

It does sound like heaps of water! Without being personal, what colour is your urine? If it is clear, then definitely cut back a wee bit (pun intended:-) - preferably until it is a pale yellow colour. I wonder if the times you never ate enough might be partly the reason why you were feeling a bit cold. The other thing I wonder is this - how long since you have had bloods done for things like hypoglycemia, (especially if you are going a fair while between eating) anemia, thyroid disorder, etc.

Kris

Edited by: SLIMMERKIWI at: 10/19/2013 (22:24)
SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
10/19/13 10:02 P

I have to admit that I have been drinking a lot of water. I average 10-12 bottles a night when I work. I am usually in the ER and we can get so insanely crazy sometimes that I start sweating running back and forth over the huge place because I am the only one there and in high demand, unfortunately. I get really thirsty and I guess 20 cups of water a day may not be that great. I guess 12 ounces of chicken a day isn't helping me eat more, either. Poor chicken. :-(

I will try the smoothies and maybe add some spinach to get the veggies in there. Maybe.

I have noticed that ever since I started this, I have been getting so extremely cold that I wear a fleece outfit with 2 fleece blankets on me and it is at 74 degrees. I also tend to nap a lot when I finally get warmed up... though I think that's natural. I haven't noticed my BP being lower than normal, so that is t least good sign.


So I guess I need to eat more veggies and smoothies and drink less water. I really will miss my chicken, though. I cook it really awesome. ;-)


Thanks everyone! I appreciate your input.

JENNILACEY SparkPoints: (76,254)
Fitness Minutes: (69,272)
Posts: 2,489
10/19/13 8:21 A

There is no set point for the starvation response. The starvation response is basically metabolic adaption or how your body reacts when it thinks food is scarce (time of famine). Over time your body tries to adapt to a low calorie intake by burning less calories (your BMR or basal metabolic rate will lower). There is no set point of calories where this occurs as we all burn different amounts of calories and other factors are involved. Basically, you're tempting fate if you're trying to create too large of a calorie deficit and this can lead to weight loss plateaus which are a mix of metabolic adaption (diet and exercise) and compliance issues. As well as other health and weight loss concerns.

Exercising can help convince your body that it is not a time of famine... since you are moving around. More importantly, strength training will help prevent the yo-yo effect of dieting.

As others have pointed out, the reason 1200 cals is used is because that is the minimum amount of calories required for a woman to get adequate nutrients.

I used to feel satisfied on 1200-1500 cals, I averaged around 1450 cals for most of my weight loss. I lost weight quickly and reached my goal weight in 8 months. But during the last couple months I started experiencing symptoms of starvation; low blood pressure, very low RHR, feeling cold all the time, amenorrhea. I started to increase my calories to maintenance, it opened up the flood gates of hunger. I began binge eating (never have before) and had no control over myself around food. I found myself obsessing over food to the point 95% of my thoughts comprised of food near the end of my weight loss and I even began waking in the night and sleep eating. I gained back close to 15 lbs more quickly than I lost it.

I don't know why I would start experiencing these symptoms on 1450 cals when I'm only 5'2 and around 110-120 lbs now. It seemed like an adequate intake and was what Spark recommended for me. My point is; the starvation response can occur at any intake, just be careful and pay close attention to your body's signals. Now, I have trouble eating anything less than 1600 cals or I wind up starving in a few days and succumb to overeating.

Edited by: JENNILACEY at: 10/19/2013 (08:41)
SUNSHINE6442 Posts: 1,869
10/19/13 6:14 A

I believe when you bring your calorie intake to too low, the body does go into the starvation mode and starts storing calories, instead of burning them...so if you restrict your intake below 1,000 calories, your metabolism will respond by sloooowing down to conserve energy. Have a snack to keep fueling your metabolism and keep it burning all day long.

I lost 98lbs within 2 years and I ate between 1200 to 1400 calories a day. My exercise was walking and moving every 20 minutes....you can get all the nutrients and vitamins in this range if you chose your foods carefully.




SLIMMERKIWI SparkPoints: (135,221)
Fitness Minutes: (33,020)
Posts: 21,770
10/19/13 4:35 A

I got a bit curious so had a wee peek at your SparkPage and Nutrition Tracker. I am sure that with some tweaking you will be able to up your calories, and also be a lot less tired. Most days you ate a fair bit of chicken (don't blame you, I love it myself :-) Protein is very filling, and most of the days you had room that you could cut back on that, and increase veges (to get more than usual) as well as some other things to help boost your calories. Maybe having a smoothie with fruit and some yoghurt for a snack. Yoghurt is protein AND carb. Another thing I wonder is this; is it possible that you are overloading your system with water to curb your appetite, when food might have been a better choice?

If you are unable to tweak your intake to meet your goals, perhaps your Dr could refer you to a Registered Dietitian to help you. Taking some printouts from your Nutrition Tracker can be very helpful.

Good luck,
Kris

Edited by: SLIMMERKIWI at: 10/19/2013 (04:35)
ANARIE Posts: 12,463
10/19/13 2:32 A

There's no such thing as a "starvation point." There is only actual malnutrition-- a lack of nutrients. If you're not getting enough protein, calcium, fiber, vitamins, etc to stay healthy, your body senses that something must be terribly wrong, and it slows weight loss (and you feel less energetic) to help you stay alive longer if the famine goes on.

The only thing that calorie numbers have to do with it is that a woman usually can't get enough nutrients from less than 1200 calories' worth of food, no matter how carefully she chooses. Most young women need at least 1500. If you're eating less than 1200 calories, you are coming up short on calcium or protein or fiber or iron or some combination. If you track at least 3 of those things and plan your meals ahead of time, you can figure out how to get the nutrients from the smallest possible number of calories.

Exercise doesn't directly change the nutrients you need (although if you're working out hard, you'll want to makd doubly sure you reach your protein requirement.) But if you're exercising, you will probably soon find that you need to eat more. You'll start feeling hungry, and that's a danger sign because it makes it likely that you'll give up. You will still lose weight at 1500 and maybe 1800 calories, so you have some leeway; you can hit your nutrition targets without eating too many calories even if your planning isn't perfect.

SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
10/19/13 2:08 A

Is it 1200? 1000? I keep seeing the 1200 number thrown around every where.

Also, I understand that I am supposed to eat back at least half of the calories I burn with exercise... but exercising curbs my appetite and it can be really hard to get the 1700 calories that SP says I should be eating, even with Peanut butter (doesn't help I absolutely despise nuts).

So is the 'starvation' point after exercising's calories are taken into account?

I just want to clarify this so I know that I am not ruining my metabolism with only eating 1300 a day (which I have to force myself to eat unless I eat a couple 'less healthy' choices).


Thanks everyone. :)

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