Not enough calories

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Joined: Jun 12
Posts: 23

Posted: 28 Jun 2012, 11:14
It's simple. I'm not eating enough calories. According to my food diary I eat WAY too little. How could I eat more, but still eat healthy? I tried eating more fruit but that's too much sugar then. I also eat three meals instead of five, as they say is the healthiest. What could I eat between breakfast, lunch and dinner? Sad Anyone with a similar problem?

Joined: Aug 10
Posts: 657

Posted: 28 Jun 2012, 11:59
I believe you need to feed your body to lose weight. Don't be afraid of calories but make the calories count. Ramp up your veggies.... have fresh, washed, cut veggies ready to grab. Also, you need good fat in your diet like seeds and nuts. I've been buying Morning Star and Boca products which are high protein foods made from veggies. As a snack, I had their morning sausage patties with some veggies.

Joined: Jun 12
Posts: 20

Posted: 28 Jun 2012, 14:22
Protein will help get your count up so long as it is lean.

Joined: Jul 10
Posts: 35

Posted: 28 Jun 2012, 15:14
I believe almonds are high in protein and calories for times when you aren't hungry. Try snacking between meals on yogurt or pretzels. I keep pretzels and cheez its in my desk for snacks between meals. I also have the cups to go soups with 100 to 150 calories in the pantry. Try taking carrots or broccoli with you as a snack during the day instead of fruit.
No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. ~ Hebrews 12:11
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Goal Weight: 143 lbs
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Joined: May 12
Posts: 5

Posted: 28 Jun 2012, 17:36
Peanut butter can be used in place of your nut portion (no sugar variety best) and hummus or bean types of salsa, yoghurt(greek has really good protein and can seem quite filling). All these can be added as dips on vegetables, apple slices or other low calorie whole grain type of foods. Low fat cheeses, including cottage cheese, can be good too.

Joined: May 10
Posts: 1,400

Posted: 29 Jun 2012, 11:21
Verblstar wrote:
Protein will help get your count up so long as it is lean.

Fattier cuts of meat will get your count up even faster. If the OP is looking to increase calories, fat is the best way to do it. Why would you recommend less fat?
ekun wrote:
I also eat three meals instead of five, as they say is the healthiest.

Who are "they"? Stop listening to "them." All that matters is the total calories you eat in a day. It doesn't make a difference if you eat them in 6 meals or 2. Do what works for you.

ekun, there are plenty of ways to increase calories without turning to junk food, & I disagree with the others suggesting low-fat stuff like veggies for your snacks. If you're already having trouble eating enough & you eat more stuff with lots of bulk & few calories like veggies, you'll end up feeling stuffed & still won't be able to meet your calorie target. Don't get me wrong, you should definitely eat vegetables. But eat them for the health benefits, because they won't help you get those calories up if that's what you're trying to do. Is there a particular reason you're avoiding the natural sugars in fruit?

Fat is the most calorie-dense of all the macronutrients at 9 calories per gram, so to up your cals with the least amount of volume, increase your fat intake. Olive oil, butter, avocado, cheese, nuts/nut butters, fatty meats/fish are great ways to get healthy fats into your diet. Plus they are delicious.

If your calories are too low, try to break yourself of the erroneous mindset that you have to limit fat in order to lose weight, because if you're undereating this is simply not the case.

Eat some bacon!
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Posted: 29 Jun 2012, 11:37
I don't know if you do already, but you could try a protein shake or smoothie. That would give you some calories and you can make them with fruits and/or veggies, and other things like nuts, peanut butter, pudding, or whatever you like. That would be something that may be a good snack to add some calories for you.
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Joined: Mar 10
Posts: 31

Posted: 29 Jun 2012, 12:38
Some folks here have mentioned eating nuts for protein and healthy fat. I love pistachios and they take a little effort too, so it kind makes it hard to overconsume. And a smoothie is a great way to add calories in a healthy way. I drink smoothies to pacify my need for sweets. My smoothie is just 8 oz of soy milk with frozen strawberries and a touch of splenda. If I want it to be more ice cream like I use less milk. If I want it to be more shake like, I partially defrost the strawberries in the microwave or use fresh. My soy milk by the way is Silk organic vanilla or original natural. I do not buy the sweetened stuff so there are only about 7 or 8 carbs I think in a glass. And I carry a little baggie of almonds in my car just in case I get a craving. It keeps me from buying something bogus at a cash register while I am out running errands. At work, I eat grape tomatoes, with a little olive oil and a sprinkling of salt. I know the salt isn't great, but it gets me to eat something that is better for me than the cake down the hall.



Joined: Mar 10
Posts: 31

Posted: 29 Jun 2012, 12:41
Correction. The soy milk I use is unsweetened organic. Only 4 carbs.


Joined: Apr 10
Posts: 6

Posted: 29 Jun 2012, 13:01
I agree with those who say to up your protein. Nuts are a great way to add protein and fat without feeling stuffed. I use protein shakes, too. I often add EAS Whey protein to my breakfast smoothy. You can add xanthan gum (bob's red mill) to make it thick and creamy - its just fiber.

Joined: Jan 12
Posts: 3

Posted: 29 Jun 2012, 13:20
Cottage cheese or greek yogurt is great to pair with all the fruit you're eating. Dark chocolate is also a good option ... it has saturated fat in it, but most of its fat is actually good for you.

Joined: Jun 12
Posts: 23

Posted: 29 Jun 2012, 14:03
Thanks for the answers! I really appreciate it.I'll try to eat more protein and I'm also adding nuts to my diet. Protein shakes also sound like something worth a try. Smile

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