I'm counting calories using the Lean For Life plan. Basically it allows for one protein, one grain, one fruit, one veggie, a salad (lettuce) and one protein at meals plus 3 protein snacks. No refined carbs, low carb. I feel this is more balanced than some low carb because it allows fruit and some grains.
Anyway, I find that I just can't get my calories up to 1400 which is where I think they should be.
What frightens me is that I always feel like I have eaten a lot and gone way over my calories only to discover that I've had 700 for the day (usually it's close to 900). Have any of you thought that you went way over when actually you were way under? How can I get my calories up without porking on fat and refined carbs? I'm open to change.
I find it easier to log and calculate calories as I go throughout the day rather then wait till the end of the day. This helps me make better decisions as I go.
When I first started calorie counting, if I was away from my computer and could not look something up or log. I would get a bit frozen in my mind about what to eat next. I found that I had the habit of being too conservative. So when I sat down and logged I would end up under.
I have been at this so long now that eating well and within calorie target is second nature but I still prefer to log as I go. It helps keep the focus and motiviation up during the day.
First of all, there is nothing wrong with a LITTLE fat in the diet. In fact, we need small amounts of good fats to be healthy.
Second of all, you can increase your portions. Do you weigh how much chicken you are eating, for example? you may find that 4 ounces of chicken is more than you think. How much grain? What form is it? Do you eat, for example, a half-cup of rice?
I agree that it might help if you listed a typical day's food intake--so we could see exactly what you're eating.
I also find it helpful in the beginning, if you sort of plan your calorie intake for each meal. If you are aiming for 1400 calories a day, then why not aim for something like this:
Well, you should be happy it's not the opposite: thinking you eat only a few calories and in reallity eating more...
Like my husband: "oh dear, I only had a pizza today, how can I grow fat?" Yes, only a pizza, but that pizza is 3000 calories...
I agree with Jay - add in some good fats - your body needs it! 30 grams of walnuts is 200 cals and they are full of the good essential fats. That's an easy way to add in some calories that are good for you! Almonds too.
It's hard to get used to eating whole foods where you get a lot more bang for your buck as far as calories go. Compared to the standard american diet.. you can be eating a lot more volume in food for a ton less calories.
My thinking isn't right and it scares me
