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RUSSELL_40 Posts: 16,826
1/15/14 11:32 P

If you are burning 2,093 calories, then eating 1,593 calories ( 500 cal deficit ) should cause a lb loss every week.

Your definition of healthy probably is a bit too strict. You cut out all high calorie foods with fat in them it would seem. It is amazing how 10 servings of vegetables can be SO much food, and not a lot of calories. You fill out those calories with your 30 % fat, and the right amount of protein.

30 % of 1,593 calories is 53 grams of fat, so don't be afraid to have things like fish, chicken, lean beef, eggs, cheese, nuts, or full fat dairy, as long as it keeps you in range.

This will also get you close to the 20 % protein range, which is 80 grams on a 1,593 calorie menu.

Remember that fat+protein is half your daily calories, so don't try to cut those 2 macros.

50 % carbs is hard to reach eating low fat, low glycemic carbs. There just isn't enough calories. Things like kidney beans, are higher calorie, and can be added to a dish to up calories, but are still healthy.

Your focus is going to be on more calories with less volume, which will take a bit of experience to work out. It was easy when you ate junk food, but you went too far in the opposite direction, and have lots of volume with no calories.

What you need to do now, is look at all the food you classified as bad, and see if some of them aren't as bad as you thought. A couple ozs. of cheese, 3-4 ozs. of meat, or full fat yogurt aren't bad food. You just need to use them in the proper amounts.


MICHELLEXXXX SparkPoints: (12,275)
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Posts: 3,791
1/15/14 1:44 P

I would have my thyroid and free T3 and cortisol levels checked given your family history. Eating that little and exercising that much without weight loss indicates discord IMO.

SHIDAHB SparkPoints: (5,702)
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Posts: 35
1/14/14 5:33 A

Thanks for the tips Becky!

1/13/14 7:08 P

As you have already stated, "balancing your diet" is you main problem.
As other members have sure to "TURN ON" your Sparkpeople meal plans.
Let me know if you need the steps to do this.

If you follow the meal plans, measure food portions, you will be eating within your calorie range and meeting your body's nutritional needs.

If there is a meal plan you do not like; you can select another. If there is a food item you do not like---you can make a substitution. Use these meal plans for 2-4 weeks. You will soon see a pattern to the meal plans and then you can go on and create your own. These meal plans will also work well for the rest of your family.

Your SP Registered Dietitian Nutritionist

SHIDAHB SparkPoints: (5,702)
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Posts: 35
1/13/14 6:23 P

Myself asthma, and occasional mild-Hypertension. My father has moderate-Hypertension and my mother thyroid issues. Other than that no.

MICHELLEXXXX SparkPoints: (12,275)
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Posts: 3,791
1/13/14 6:12 P

Do you have a history of illness or injury?

SHIDAHB SparkPoints: (5,702)
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1/13/14 5:12 P

Thanks for posting,

RENATARUNS, you said something really interesting there "The body tends not to feel hunger..." The reason its so interesting is because I often don't feel hungry. I didn't really think anything of it. Sometime I would get a headache but I do really sense signals from my brain. My mom usually says, "try literal food for thought". Usually I would eat and the headaches would go away in about 20min. I actually had that issue for a long time mostly because I would get caught up with something (usually schoolwork) and avoid going downstairs to the kitchen. Therefor, skipping meals a lot. I'd often just eat dinner, once I'd realize that I hadn't eaten earlier even if I though I did.

Edited by: SHIDAHB at: 1/13/2014 (17:14)
SHIDAHB SparkPoints: (5,702)
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Posts: 35
1/13/14 4:38 P

I usually have 2 egg whites, a banana, salad and 1.5 cups of soups. Plus 2 cups of black tea. I have a large family (13 kids, two parents) so healthy foods aren't always in abundance. We often eat on a budget, canned and packaged foods. That is why my diet is so limited; trying to eat healthier.

My exercise regimen is to do about an hour of cardio-dance every other day. I also live is a two story busy home so I spend a lot of time up and down stairs and chasing kids.

I'm 19 years old.

RENATARUNS SparkPoints: (4,367)
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Posts: 1,379
1/13/14 4:20 P

You need to eat much more than you're reporting to us. Given how incredibly low your intake is, you would probably do well to see a doctor and get a referral to a dietician to oversee increasing your calories in a healthy way, since both the portions (too small) and the types of foods (too much unhealthy stuff) have been out of whack for a while. (From what it sounds like.)

Assuming there is no actual eating disorder, you should be able to gradually increase your calories into a healthy range, but don't assume it's going to be easy. The body tends not to feel hunger when being seriously starved as you are doing -- once you start eating more you probably will be both hungry and overfull in turns, and it's going to take some effort to get your intake where it needs to be without resorting back to the foods you used to eat. But you need to do it. What you're doing now is malnourishing you and will certainly impact your health negatively.

You dont' need to starve yourself to be healthy or to lose weight, and you don't need to cut out everything but vegetables from your diet, either. You need fat, you need protein, you need healthy carbohydrates. Personally I averaged over 1500 calories per day while still losing 1.5 pounds per week.

NIRERIN Posts: 14,297
1/13/14 3:58 P

are you actually weighing and measuring everything that you're eating? hauling out the scales, cups and spoons for everything that passes your lips? and recording everything that does pass your lips for that matter? because most of us tend to eyeball when we start. and the fact of the matter is that most people aren't very good at eyeballing. the other thing most people do is to forget to account for the condiments they put on things or the granola bar on the way home or the snickers from the candy dish of a coworker. and what all of those things amount to is you actually eating much more than 500 cals. and that's actually not a bad thing in this instance since you should be eating at least 1200. so do make sure that you are actually tracking everything that passes your lips.
because option two is that you're actually full on so little food, which means you need to head to your doc to get that checked out. i'm not big on chicken, but i figure that a chicken sausage has to be at least a hundred cals. figure around 60 for three egg whites and if all the bulk is coming from salad, you should have a least a Tablespoon of oil in there for 120 cals which leaves up to 200 cals for salad ingredients. that's not a lot of food. i mean, if you have chosen to get that 200 cals of salad by eating 3 oz [about six stalks] of celery, ten ounces of lettuce, ten ounces of cucumber, and another 5oz of broccoli, okay that's a lot of food and you just need to swap some of those out for more nutrient dense choices. but if you're just having egg whites for breakfast and sausage for dinner my guess is that your midday salad isn't half a head of celery, a medium sized head of lettuce, a big cucumber and a third of a head of broccoli. if i started to eat so little i would be getting the shakes pretty regularly because i needed more food.
also, until you get your calories in try skipping the tea. the hot water can be great for feeling filling without the calories, but you're having the opposite problem. you may even want to try making sure that you aren't drinking anything until after you finish your meals. and definitely cut back your workouts until you can get your calories where they need to be.

MICHELLEXXXX SparkPoints: (12,275)
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1/13/14 3:57 P

What exactly are you taking in in a day? What is your exercise regimen? How old are you?

AZULVIOLETA6 SparkPoints: (0)
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Posts: 3,293
1/13/14 3:49 P

A good place to start might be to turn on the Spark meal plans in your tracker. That will give you a better idea of how to eat good foods at the right calorie level. Yes, you need to be eating a lot more! You can still drink tons of coffee if you like!

Two other suggestions--share your trackers and look at other people's trackers. It took me a LONG time to be brave enough to share my food tracker, but once I did it became much easier to have concrete discussions with others about what I was eating. I also learned a LOT by looking at my SparkFriends' trackers and got some great food suggestions for things from outside my own food culture.

Don't panic about not having this all figured out quite yet--it takes a while to get into the swing of things. A couple of days of very light eating will not do any permanent organ damage.

Edited by: AZULVIOLETA6 at: 1/14/2014 (02:09)
SHIDAHB SparkPoints: (5,702)
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1/13/14 3:46 P

I'm 5'5, I wasn't sure of how serious the risks were. I guess expert advice would certainly help out a lot. I think my main problem is in the moment. I go have breakfast and then track it. Then lunch and so on. It's not till the day is nearly through that I realize how little I've eaten and how the calories aren't very much. KENDILYNN and others suggested that my diet consist of foods too low on calories.

They may be on to something because I often count the meal not the calories. If breakfast was, egg-whites and salad, then that was breakfast. Then on to lunch. I am interested in trying peanut butter as well!

Thanks for the advice!

SHIDAHB SparkPoints: (5,702)
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Posts: 35
1/13/14 3:32 P

I'll definitely start drinking milk and my dad suggested yogurt, too.

KENDILYNN SparkPoints: (22,924)
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1/13/14 3:24 P

Choosing the lowest calorie foods (egg whites, salad with lemon) is obviously cutting back too much, especially when the quantities are so low they leave you at only 400-500 calories for the day. Why not eat the whole egg? Egg yolks aren't bad in moderation, and can provide more calories and nutrition that you're currently lacking. Why not top your salad with grilled chicken or tuna and some sunflower seeds? Other higher-calorie foods aren't "bad" either, especially ones that are nutritionally dense like nuts, nut butters, dairy, meats, etc.

CASEYTALK Posts: 1,551
1/13/14 3:17 P

You are also dangerously low on calcium if what you have listed is what you are eating. If you eat dairy, add some yogurt, milk, or cheese to your nutrition. You are going to have brittle bones if you don't.

Here is the real message for you:

Best advice is to see a nutritionist or doctor. You are doing rigourous work outs and eating very little. I don't know how tall you are, but I expect you are at or near a healthy body weight. To be certain, get expert advice. When you are talking about organ failure, you are taking serious risks.

EELPIE Posts: 2,700
1/13/14 3:10 P

You are not on a healthy diet eating 400-500 calories a day. That is called a starvation diet, an is extremely unhealthy and dangerous. Seriously.

Are you taking anything that is making you feel full to the extent that after consuming only 400 calories a day you are too stuffed to eat a couple of almonds?

Anyway, if your daily caloric needs are 1493 and you burn off 600 due to exercising (that is a lot of cardio) that leaves you with 893.

You need to eat. If you have read that what you are doing is dangerous for your organs, you might need to talk to someone.

Unless I'm totally reading this wrong...and that's entirely possible :)

MIPCY1 Posts: 582
1/13/14 2:43 P

Yes. You should be eating a lot more than that. You should never drop below 1200 calories. I was having this issue a while ago. I would eat a lot (lots of fruits and veggies), but I would only hit 1000 or so calories. For a while, I had to eat higher calorie foods. Peanut butter is good. You could also try eating more often and keep the same sized meals you were eating. Look into nuts and nut butters, milk, yogurt, more meat, cheeses, anything that gives you more calories.

SHIDAHB SparkPoints: (5,702)
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Posts: 35
1/13/14 2:13 P

Ok now I've confused myself.
Lets start at the beginning (again),
According to my SP profile. I need to maintain a diet of average 1200 calories for daily survival. My BMR is 1,493 and I burn about 600calories (daily) through exercise. So I'm burning ab[ut 2,093 calories per day. At the same time the healthy diet I am on along with my small portion eating habits only provides about 400-500 calories per day. I read somewhere that that is dangerous for the organs.

EELPIE Posts: 2,700
1/13/14 1:53 P

OK - let's start at the beginning :)

You are not consuming enough calories for your BMR? BMR is your basal metabolic rate, the number of calories you'd burn if you stayed in bed all day.

What is you BMR? How many calories a day are you consuming?

I get nervous hearing someone report that they are not taking in enough calories and other nutrients to maintain healthy organs.

SHIDAHB SparkPoints: (5,702)
Fitness Minutes: (2,525)
Posts: 35
1/13/14 1:40 P

Ok so, I have come across a dilema.

Last week (before I started) I would eat small portions of very unhealthy foods and drinks loads of coffee, since I became an active member here I have a had trouble balancing my diet. Basically I have cut way back on my sugar intake and unhealthy foods. I have been eating egg whites (cooked), salad with lemon and olive oil, chicken sausage and drinking two cups of black tea. Now, my new issue is that my BMI is out of whack. I am not taking in enough calories and other nutrients to maintain healthy organs. Let alone breath after workouts. I have tried snackin on almonds but once I'd have the salad etc, and water, I feel full so I can stick with the snack. Any idea or pointers on what I should do?

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