Challenge getting enough calories? (Phase I)
I honestly never thought I'd say this, but I am NOT always eating enough calories each day and I think it may be impacting my loss rate.
Has anyone else had this problem? My coach and I set a target calorie goal of around 900 calories a day. There are a few days each week where I am too low (650 or 700), even with the 3 packets, the 4 cups of veggies, 6-8 oz. of lean protein and unlimited lettuce. Plus the recommended oil and salt. Here is what I focus on eating:
This plan is so strict that I want to stay in the right calorie range without going over on veggies or proteins for the day. Hunger really isn't an issue. If I'm hungry and low on calories I'll grab a naked Jimmy John's turkey unwhich (mustard & cucumber only). Any recommendations? |
I use my fitness pal app and I range from 450 to 900 calories a day. I think your coach is wrong to tell you how many calories you should be having. If you are following protocol then you are OP! If you are not hungry and are doing ok don't worry about calories just stay OP. but as a side question why are you staying away from restricteds? The plan is designed to have one a day.
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Another question what is your loss rate?
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I'm addicted to MyFitnessPal too. What a great tool! My next weigh in is on Tuesday and it will be just shy of 2 months. I've lost 20+ pounds, averaging 3.2 per week. The first 20 came off really quickly; it stalled for a week and is heading in the right direction again. As far as restricted, I'm just not a big fan of the ones I've tried. That being said, I did have the super-restricted IP Spaghetti Bolognese Mix for lunch today and it was good. Add that to the "You Know You're on IP if...." forum. I really like the pudding and packets that allow you to get a little more creative. Ex: I'd rather turn the lower calorie crispy ceral packet into pancakes than use the restricted chocolate pancake or regular pancake/crepe packet. |
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That being said, many have found if they only eat low fat meat (chicken, fish, pork) it doesn't necessarily equate to bettrr losses. it can actually be helpful to spur a loss by eating a nice steak or slightly higher fat burger once in awhile (not dripping fat, just a nice cut). |
I agree with JULs, the weeks that I go a little higher on a few days because of a steak or burger seem to be better losses or me. Also we naturally stall and slow down the closer we get to goal and you are getting closer. I love MFP and even though we don't count calories and carbs on IP I really like seeing the numbers. With that said I do not worry what they are as long as I follow protocol!!!
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My calories are usually 1000-1200 per day according to myfitnesspal and I am I would say 90% following protocol. I do the odd small tweak here and there (I use some non-approved salad dressings, and add an extra hard boiled egg or cream in my coffee sometimes) and my losses have been fantastic! I am a firm believer that you can "mold" the protocol to help make it easier/better for you and still have weight loss- which is the ultimate goal no matter how you get there. In my opinion anyway!
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I add egg whites sometimes. Totally on program. I add a few scallions to them, and mix in spices like red chili pepper seeds. I bought a couple little gadgets that allow you to micowave eggs in them. I buy the egg whites already separated, at Trader Joes. pour them into the the little microwave gadets, add the spices and scallions, and microwave for a minute or a bit more. I'm not a big microwave fan, and I only use it for heating water and a quick warm up sometimes. I cook the eggs like this because I usually am in a hurry and running out the door to work when I decide to make them.
I agree with others, however. just stay on the program. It will all work out. I've now lost 80 pounds since Jan. I really don't go off the program except I do drink a premade vanilla protein shake in my coffee once a day. I just use it like a creamer and It fluffs all up using the steamer head on the cappuccino maker. My little cheat , Hasn't seem to affect negatively. still, I pretty much just stay on program. Some weeks lose more than others, some weeks don't loose at all. But overall, it's all falling off and I"m shrinking , and it's way more successful than anything I've done in 25 years. Have gone from size 26 to size 14 on top and 18 on bottom. And am almost in a 16 on the bottoms now. Good luck to you. and very spot on for wanting to stay on program. |
trishthayer: 450 calories/day seems awfully low. Even if you chose the lowest calorie IP packets (orange drink or pink lemonade) and no restricted that particular day, I don't see how you could end up with that few calories.
Are you always getting 3 packets, 4 cups of veggies, 8 oz of meat and your oil? ETA: Without knowing exactly what veggies you ate that day, 3 of the lowest calories packets at 80 each is 240. 1 teaspoon of oil is 40, 8 oz chicken is roughly 200 calories. That's already 480 without adding in veggies. |
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We are al individuals... I wasn't into ordering alternatives ..but found EAS shakes readily available where we live and used them as a handy convenient RTD option for busy days since the IP RTD stuff also has gluten. Good luck all.. You'll find your mojo! Knowledge of the program, dieting in general and some common sense goes a LONG way! |
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Don't forget to add 80 calories for 2 tsp of olive oil (on the phase 1 protocol) and 4 cups of vegetables has more calories than you might think (4 cups of steamed broccoli has 200 calories for example). Three IP packs will add up to nearly 400 calories. And 8 oz of chicken breast adds another 250 or so calories. So that's about 930 calories right there. Some meats are a bit more caloric than others. Plus you add in the unlimited lettuce.
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If you are having an omelet as your main meal shouldn't there be at least one whole egg in there? I think it's more but don't have the sheet handy and it's been a while since I was on phase 1.
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Coach approved and agreed. I never used eggs for my main meal while on this protocol. Just personal preference... |
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I think if you are truly following protocol, then you are fine! Relax!! |
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