Hungry on 1500 calories

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Willtryforli...

Joined: Nov 13
Posts: 18

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Posted: 16 Nov 2013, 06:17
I've been low carbing since March, experimenting with ratios and calories.

For the past 2 weeks, I've average a little over 1500 calories and less than 10 carbs.

No weight loss.

Here is my question : I was hungry for the past 2 weeks, and it's a first since I started this journey (when on WW, I was hungry all the time).

In other threads, I've been advised to lower my caloric intake.

But now I'm wondering - could 1500 calories be too low for me? If I'm hungry, could it mean that my body is furious at me?

I was the happiest when I ate 200 g of protein a day - I know, I know, ridiculous number, but I felt full and wonderful. Now I average about 96. I don't feel full and wonderful, but energized and focussed.

I'm 51, 132 pounds, I exercice regularly, 5.5'.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 16 Nov 2013, 06:33
My take on this... you're 132 lbs. You're already within normal weight range. Why lose more? If I were you, I'd work on putting on just a little bit of muscle instead. It will make you look and feel better.

I've given many ladies your age same advice at the local gym (where I work and teach), and they all come back with excellent results.
I myself have had to deal with an image of myself when my weight was too low for my own good, and I had to realize that if I wanted to get in better shape and also LOOK and FEEL better, I'd have to accept that I will never weigh as little as when I was at my lowest.
I have moved on from my goal of 75 kilos to 80 kilos instead. It's a LOT better at 80. I'm stronger, fitter, happier.
I suggest you do the same. There is simply no point in you aiming for such low weight. All you're most likely to accomplish is to lose muscle weight, which will make you look scrawny and sickly. It's not worth it.

I would DEFINITELY suggest to focus more on a high protein intake, maybe not 200g, but around 0.6g per lb of lean body mass, a fat intake of about 30% of you total calorie intake, and stress less about the carbs, but keep them relatively in control.

Good luck on your journey. Be stronger. Not lighter. Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Ingria

Joined: Oct 11
Posts: 533

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Posted: 16 Nov 2013, 06:45
It is really hard to say anything without seeing what you eat and how much you exercise. At your BMI you cannot expect a fast weight loss - I am assuming you want to lose fat, not muscle and you just do not have much to lose. These last pounds would go very slowly if at all. May be your hunger is just the way your body tells you it does not want to lose this last fat reserve. Also at just 10 carbs you might not get some micronutrient like vitamins, minerals and enzimes that you can get from vegetables. Your hunger might be a sign of some deficit rather than lack of calories. Good luck.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 16 Nov 2013, 06:56
I agree with kingkeld. If you are not happy with the way you look, then you need to make an appt w/ a personal trainer and get on an exercise plan that will help with increasing your lean muscle mass. That will make you look more lean and tone. It really makes a huge difference. Also, just eating balanced meals and make sure you are avoiding processed foods and eating lots of veggies. Exercise will make you feel great too! The endorphins are addicting! Anyways, I'm 5'0, 38 y/o, female, 127 lbs. and a vegan. I have gotten to the point where I am hardly ever hungry, probably from eating low calorie (1200-1400) for the past 2 years. I'm in the processing of increasing my caloric intake, which is hard being vegan. I eat so many veggies and very little made with fat. (my choice). I have pretty much been holding at 127 lbs for the past year but want to drop 10 lbs. and get my body fat under 20%. I am currently working on eating more - sometimes you have to eat more to rev up your metabolism. I ate 1500 calories all week (had to add protein shakes b/c I just can't eat that much food w/ all my veggies) and my weight has been trending downward (Tuesday will be one week, so that will be my test). All this to say, if you eat lots of veggies- roasted and not cooked in a bunch of fat - you will find that you can eat so much and still have a lower amount of calories, if that is your goal. Good luck on your journey.
Willtryforli...

Joined: Nov 13
Posts: 18

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Posted: 16 Nov 2013, 08:23
I would rather be at my vanity weight, which is 126 - I was able to maintain it for about 3 years on WW, but was hungry all the time. On Atkins, I wasn't hungry until I went down to 1500 calories and 10 grams of carb.

Experimenting with Fat/Protein ratios did not work well for me.
NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 16 Nov 2013, 08:27
How about splitting your meals in half and eating every 2-3 hours? Protein shakes?
Willtryforli...

Joined: Nov 13
Posts: 18

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Posted: 16 Nov 2013, 09:08
I'm not sure how splitting my meals would help.
reddarin

Joined: Nov 11
Posts: 959

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Posted: 16 Nov 2013, 09:18
Well, you are LC so for health and quality of life you are way ahead of the crowd Smile

Be very circumspect when the advice is to lower your calories. In my experience, that is poopy in almost every case.

What was your calorie intake before you averaged 1500?

I doubt you need to keep your carbs so low. A fella on another forum had a byline something to the effect of "if your carbs are very low then carbs aren't the problem" - simple but profoundly true.

I'd say shoot for keeping *total* carbs under 50g a day. It gives you more variety and at that level or under it fosters the shift to body fat as fuel metabolically but generally speaking there is no advantage to being under 50 grams total a day.

Are you supplementing with magnesium, potassium and a multi-vitamin? Check against any meds you take or health conditions you may have of course. For example, potassium supplements are a problem if you are taking a BP med. Make sure you are getting enough sodium in too. Low sodium is bad unless there is a very specific health/med reason for it.

You are right, 200 grams of protein is a whole lot of protein for your weight. Were you gaining or maintaining at that level of protein? What was your calorie level when you were eating that much protein. What sort of protein was it, lean meats or fatty meats?

You don't elaborate on the type of exercise or the actual amount but given the norms surrounding exercise, consider altering your approach to be one of much less quantity and more intensity and quality. Abandon cardio style exercise and do strength training, specifically high intensity strength training as described by Drew Baye, Doug McGuff, Bill DeSimone et. al.

And, yes, I think you should push your calories up. Try 1800 calories. I probably wouldn't eat more than about 125g of protein at your weight though. Examine your fat sources. Avoid veggie oils. Eat mono and sat fats. As far as macros go, eat your ~125 grams of protein, eat your <50 grams of total carbs and the rest of your calories from fat (avoid high PUFA fats).

"If I'm hungry, could it mean that my body is furious at me?"

I'd avoid thinking in terms like this. Interpreting body signals is voodoo in my opinion. I mean, if you are hungry it probably does mean you need to eat more but if you are craving chocolate it probably doesn't mean that your body is informing you that you need some necessary nutrient that chocolate contains.
mummydee

Joined: Feb 10
Posts: 2,278

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Posted: 16 Nov 2013, 09:29
if you're only eating 10 gms of carbs, then you weren't following Atkins properly. Without inputting your food, we can't help you there.

But I agree with the above posts, build muscle, it will help burn calories when you exercise.
mummydee

Joined: Feb 10
Posts: 2,278

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Posted: 16 Nov 2013, 09:32
reddarin wrote:
Well, you are LC so for health and quality of life you are way ahead of the crowd Smile

I mean, if you are hungry it probably does mean you need to eat more but if you are craving chocolate it probably doesn't mean that your body is informing you that you need some necessary nutrient that chocolate contains.


Chocolate cravings are often a hint that you need magnesium . Magnesium is needed to transfer calcium to the bones and if you're body isn't absorbing calcium , women especially , will crave chocolate. especially while pms'ing.

Katred12

Joined: May 12
Posts: 113

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Posted: 16 Nov 2013, 09:35
Your vanity weight might not be ideal now, it may be 136, and 10 of that being muscle added on. Were you in good shape at that weight? You might consider a new definition of vanity, meaning be stronger, not weigh less.
I weigh 10 pounds more than I did when I wore the size I do now, than when I wore it before. I am not focused on my weight so much as getting in shape. It's hard except the clothes tell the truth. That does mean I need to lose at minimum another 20 lbs, however that will be subjective when I get there as to how much more.
And check out the 5:2 diet- you eat normally 5 days a week, meaning a maintenance amount and cut way back 2 days a week. I do 2 500 and try to do 5 1700-2000, although I've been going over lately. Weight is still trending downward.
I low carb on the 500 cal days. My average is around 1450 last month. Your weight will fluctuate but ultimately go down. You can do 3:4 too if you are in a hurry. Google 5:2, Dr. Michael Mosley.

Travel is fatal to prejudice, bigotry, and narrow-mindedness. - Mark Twain

Katred12
Katred12

Joined: May 12
Posts: 113

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Posted: 16 Nov 2013, 09:46
reddarin wrote:
Low sodium is bad unless there is a very specific health/med reason for it.


Thanks, you!
I cringe when I see advise not to eat sodium. Obviously not over do it, but not eating it IS bad.
If you are holding water you might need taurine, as is stabilizes the water in the cells.
"In cells, taurine keeps potassium and magnesium inside the cell, while keeping excessive sodium out. In this sense, it works like a diuretic." AND
"There is also evidence that taurine is beneficial for adult human blood pressure and possibly, the alleviation of other cardiovascular ailments (in humans suffering essential hypertension, taurine supplementation resulted in measurable decreases in blood pressure). Taurine is regularly used as an ingredient in energy drinks, with many containing 1000 mg per serving,[14] and some as much as 2000 mg. A 2003 study by the European Food Safety Authority found no adverse effects for up to 1,000 mg of taurine per kilogram of body weight per day.(wikipedia)

Travel is fatal to prejudice, bigotry, and narrow-mindedness. - Mark Twain

Katred12
Willtryforli...

Joined: Nov 13
Posts: 18

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Posted: 16 Nov 2013, 10:02
At 200 grams of protein, I was averaging about 1700-1800 calories a day, maintaining, I think.

I do take many supplements - magnesium, potassium, multiple, Omega, calcium.

Reddarin, can you tell me why you think lowering calories is a bad idea? In other forums, lots of people manage to survive on really low numbers. I can't do that myself - unless I go back to WW where I got a chance of binging on cookies - I don,t seem to binge that much on low carb.

I go for a mix of fatty meats and lean meats, depending on the day. I do strength training a few times a week (I've had the Total Gym Chuck Norris machine for a few years). I also have a stationnary bike, which I do about 30 minutes of three times a week, a stepper, and free weights. I exercice leisurly, though. I've been doing it like that for well over 25 years. I know myself - if I had a very strenous exercice routine, I would have quit a long time ago. I prefer to go easy, but for longer periods of time.

And I walk the dog on a daily basis - 20 to 30 minutes at a brisk pace.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 16 Nov 2013, 10:39
If you find that you are NOT losing weight and you are in a clear calorie deficit, then there is a good chance that your body is starving. After longer periods of not eating enough, your body will start going into a kind of "survival mode". Since your body "thinks" that there is hunger around you, it will hold on to all the resources you have available - including your body fat. You simply won't lose much, if any.
The solution is to show your body that you have food readily available, by eating more.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
reddarin

Joined: Nov 11
Posts: 959

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Posted: 16 Nov 2013, 13:58
If I made one change to what you were doing, it'd be to drop the protein from 200 to 125 and keep the calories at about the same level, or even a bit higher, using fat to make up the difference. And, of course, I wouldn't be as restrictive on the carbs as I said previously taking those up as high as 50 grams *total*.

The reason I think the advice to lower calories is almost always wrong is that it never matters what the current calorie level or activity level is - the pronouncement is the same: not losing weight??? lower ur cals dewd.

Something is inherently flawed in an answer if the answer is always the same no matter the situation and that is the case with the advice to lower calories 99% of the time. Likewise with exert yourself more which is the flip side of the advice to lower calories.

Further, I think most people vastly underestimate their daily calorie burn. When you lower your calories you increase the relative calorie deficit. Too much of a calorie deficit is stressful on the body and a stressed body does not want to lose weight. Worse than that, far worse, is a stressed body is an inflamed body and that is bad for every facet of life not just weight. As far as calorie deficit goes, more is definitely not better.

The way the body responds to extended low calorie eating is to reduce energy output. That doesn't mean that you suddenly feel lethargic, although that is your destiny with low cal, but it does mean that the body conserves energy and that includes stored energy like body fat. So lowering calories is always an issue of diminishing returns.

Lowering calories also creates ancillary problems like hunger and binging. I used to see that a startling amount on another forum. Someone would (proudly and self-righteously) exclaim that they couldn't lose weight on more than 1200 calories a day and in another thread two days later would bemoan the high carb binge they just had. Being hungry all the time just makes life suck and it isn't necessary to lose weight.

I have other reasons for disliking the low cal advice but they are not material to why I said that in this thread.

Well, 25 years is long time to get comfortable with a way of doing things. Just to give you some idea of what I am talking about though, my routine takes about 25 minutes or less and I do it once a week. I do it at home. I believe my results have been far out of proportion to the total time spent over those weeks compared to traditional exercise mandates.
Willtryforli...

Joined: Nov 13
Posts: 18

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Posted: 16 Nov 2013, 19:38
It's just so tough to figure out what's best for me. WW was wonderful - when I needed to, it was easy to lose a few quick pounds. I just don't know how to do that on Atkins or low carb.
The vanity pounds are essential - at 132, if I decide to go off program for a day or two, the results could be difficult to handle. The vanity pounds are also the wiggle room pounds.

I find that being under 10 grams of carbs is not that difficult to follow. But it does make sense that because I'm not seeing any results, the carbs might not be the culprits. Could be the fat, who knows?

That's the thing with low carb for me : I still havn't found the right math, the right ratio.

In the meantime, I,ve more energy, am more focused, and don't obsess over food as I used to. So I'm sticking with it. Hopefully, one day the ratios will make sense.
reddarin

Joined: Nov 11
Posts: 959

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Posted: 16 Nov 2013, 20:52
Hrmm.

You've been LC since March with no weight loss? And no gain either?

If that is the case, I really would try 125 grams protein and your former 1700-1800 calorie level. Nothing to figure out. No ratios. No formulas. Keep carbs restricted, eat your protein and fill out the rest of your calories with fat.

Willtryforli...

Joined: Nov 13
Posts: 18

      quote  
Posted: 17 Nov 2013, 13:49
Is 10 grams of carb really too low?
I don't mind it at all eating that way. In fact, I find it almost easier - those carbs add up so quickly, a couple of eggs and bang! So I'm not as tempted to add anything to the mix.
reddarin

Joined: Nov 11
Posts: 959

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Posted: 17 Nov 2013, 14:35
Willtryforlife wrote:
Is 10 grams of carb really too low?
I don't mind it at all eating that way. In fact, I find it almost easier - those carbs add up so quickly, a couple of eggs and bang! So I'm not as tempted to add anything to the mix.


No. There is no such thing as an "essential carb" so as low as you like to go is fine as long as you are otherwise eating healthy. You already supplement so no worries there.
Mjgh06

Joined: Oct 13
Posts: 29

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Posted: 20 Nov 2013, 08:22
Willtry, I eat under 10 net carbs most days and steadily lose weight. Your body does not need carbs at all. I don't know what version of Atkins you are doing, but in the 72 version if you hit a stall where you are not losing weight or inches, you should go back to Induction for 3-4 days to 'shake things up.

72' Induction has 0 carb intake. You can eat the meats, fowl, eggs, but not all seafood - leave out oysters, clams, mussels, scallops and any pickled fish. The original didn't limit margarine, shortening, or mayo. It also allowed artificial sweeteners, vinegar, extracts and other condiments w/o sugar. You could enjoy coffee, tea, diet soda as long as it did not contain sugar. You could have the juice of a lemon or lime, 4oz of cheese incl. cottage, but no cream cheese or cheese spread. Heavy cream was allowed at 4tsp a day but no milk. And Two small green salads a day (each less than one cupful, loosely packed) made only of leafy greens, celery or cucumbers and radishes. Dressings with vinegar, oil, salt, dry spices, herbs, grated cheese, or anchovies. Or else a sour pickle in place of a salad. Plus . . . green olives.

So maybe try strict Induction for a few days then back to your regular eating. I have a lot of meds that cause me to gain weight and personally I have to eat under 10net carbs regularly and then every other week I do strict Induction just to lose weight.
Started 10/5/13
200/169.2/130

KUTGW Everyone!

~Melissa~



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