Calorie cutting - feeling "out of it"?

[Anonymous]

Where did you get the number 1800?

[Anonymous]

Anonymous wrote:Op you may want to test /monitor your blood sugar. It sounds like reactive hypoglycemia (maybe all the fruit and white bread) but you should probably know if you have insulin issues now.! I’ve been wearing a continuous blood glucose monitor as part of a nutrition/diet education program.
Monitor and shocked how high my sugar gets on what I think if as low sugar meals (tonight was a sautéed turkey cutlet, 1/2 c wild rice, salad, sautéed mushrooms, kombucha).

More broadly Your eating habits (like those of most Americans) are set to you up for metabolic diseases (diabetes and heart disease). So while losing weight is a nice my goal would be to improve health Markers.

I would focus in high fiber moderate fat and protein , low sugar.. your breakfast tweaked: Two eggs, whole grain bread with almond butter or just butter and strawberries. But obviously it’s already an improvement from your regular habits. I’d move toward time restricted eating to get your insulin sensitivity in track. Start with minimum 12 hours overnight (stop a couple hours before bed) and work up from there. Instead of cutting calories right off, maybe just start with cutting refined sugar and refined flour products? (That willl cut calories but you do t have to count and the bonus is you’re eating for health).

she was previously drinking a Starbucks drink with 53 grams of sugar AND a bagel AND a croissant AND a smoothie with banana, strawberry, and yogurt. I'd guess that her new breakfast is probably half the amount of sugar and carbs she was previously eating/drinking...her new breakfast would still be too high in sugar/carbs for ME...but compared to where she was, I wouldn't be surprised if blood sugar is an issue. Good thought.

[Anonymous]

If op has been previously eating vey high levels of sugar (and she has) cutting it can lead to these symptoms (google sugar detox). Or it can be covid etc. very unlikely to be too few calories ; I’ve fasted for several days without experiencing anything like that. Or could be covid.

Op, get your blood sugar checked, do a glucose tolerance test, might not be a bad idea to wear a monitor for a week or so and see what’s happening.

[Anonymous]

I've been in your shoes and know what it's like to want to lose weight NOW (and hence the big changes), but I'd really recommend you start small. One, you're less likely to run into the issues you are experiencing right now with the shakiness, and two, it's more likely you'll stick to it in the long run and not gain all the weight back. So, for example, instead of changing your breakfast routine completely (and your new one has problems too, FWIW) maybe this week focus on JUST cutting out the croissant/pumpkin bread at Sbux. Next week, swap out the bagel for something a little more protein-y. The week after that, change up your smoothie recipe to something less sugary. While you're doing those things, see if you can find a Starbucks drink you like that is less sugary and fatty (or start making drinks at home) and then the following week, cut out the chocolate mocha and drink something less caloric/sugary. Before you know it, you'll have a healthier breakfast routine but it won't feel so overwhelming physically OR psychologically.

[Anonymous]

Thanks, everyone, for your tips! Things were a lot better this morning. I forgot to mention that yesterday, I went for a half hour walk before work too (but after breakfast) which I usually don't do. So maybe that contributed? Anyway, by yesterday evening I felt fine, and I slept harder than I think I have in years! (I played tennis yesterday evening, too.)

Things are always much slower pace when I'm wfh (which I do M W F) and I took it easier this morning. I ate half of a whole wheat pita with peanut butter on it, a cup of strawberries, two pieces of turkey bacon and an egg. I felt better.

[Anonymous]

Anonymous wrote:Where did you get the number 1800?

I'm hoping to lose about 2 pounds per week. I know fitbits aren't the most accurate thing in the world, but per my Fitbit I average about 2800 calories burned per day. Two pounds per week would have to be a deficit of 1000 cals a day, so 2800 - 1800 = 1000.

[Anonymous]

OP, do you have anxiety?

[Anonymous]

Anonymous wrote:OP, do you have anxiety?

yes

[Anonymous]

Update: I've lost 2 pounds in 2 days! Wow! I know some of it might just be water weight, but seeing that number go down is just SO motivating. Hoorary!!!

(and I do feel better in the morning now! I don't like coffee, really, but I love those Sparkling Ice drinks and I found a kind with caffeine, so that's what I drank today en route to the office. It only has 5 calories and no sugar- artificial sweetener, yes, but I think it's ok for now.)

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You are not going into starvation mode in one day!

Maybe low blood sugar, though, depending on what and when you were eating.

breakfast:
English muffin with cream cheese
1 cup grapes, 1/2 strawberries, 1/2 cup blueberries
2 eggs

I felt shaky by the time I got to work.

Ok- I would lose the grapes since they have a lot of sugar and not much fiber. Add more berries if you like. And swap out the cream cheese. It’s so processed and has no nutritional value. A slice of cheddar at least has calcium and protein.

really? I always thought cream cheese was a pretty decent thing to add more protein/fat to breakfast. and ok. I'll probably just do strawberries and blueberries then.

You guys are helpful! THANKS!!

Weigh your food first. Try this for the morning

Daves English muffin with 10g real butter + 1 egg with 0.5c egg whites +vegetables (spinach mushrooms etc- optional not included in breakdown) + 100g raspberries
Get a Nespresso with frother and Fairlife 2% milk. Froth 0.5c milk add to brewed pod.

That is a 438 cal breakfast with 38gC 18gF 33gP and 9g fiber. (any added veggies would increase totals). It breaks down to 30% P, 34% C, 36% F. Fat and Protein are satiety. Fiber is fullness and limits sugar bumps. Carbs are energy. None of them are solely bad but best when kept consistent and balanced. That is a LOT of food btw.

Keep all meals 400-500 and snacks (1-3) 200-300. You should be able to do 2000cal and lose. Check out StayFitMom for some more informed ideas. A breakfast of just fruit is not going to end well. You likely have some reactive hypoglycemia AND eating like a bird when you are used to eating without parameters will lead to binge eating.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You are not going into starvation mode in one day!

Maybe low blood sugar, though, depending on what and when you were eating.

breakfast:
English muffin with cream cheese
1 cup grapes, 1/2 strawberries, 1/2 cup blueberries
2 eggs

I felt shaky by the time I got to work.

Ok- I would lose the grapes since they have a lot of sugar and not much fiber. Add more berries if you like. And swap out the cream cheese. It’s so processed and has no nutritional value. A slice of cheddar at least has calcium and protein.

really? I always thought cream cheese was a pretty decent thing to add more protein/fat to breakfast. and ok. I'll probably just do strawberries and blueberries then.

You guys are helpful! THANKS!!

Weigh your food first. Try this for the morning

Daves English muffin with 10g real butter + 1 egg with 0.5c egg whites +vegetables (spinach mushrooms etc- optional not included in breakdown) + 100g raspberries
Get a Nespresso with frother and Fairlife 2% milk. Froth 0.5c milk add to brewed pod.

That is a 438 cal breakfast with 38gC 18gF 33gP and 9g fiber. (any added veggies would increase totals). It breaks down to 30% P, 34% C, 36% F. Fat and Protein are satiety. Fiber is fullness and limits sugar bumps. Carbs are energy. None of them are solely bad but best when kept consistent and balanced. That is a LOT of food btw.

Keep all meals 400-500 and snacks (1-3) 200-300. You should be able to do 2000cal and lose. Check out StayFitMom for some more informed ideas. A breakfast of just fruit is not going to end well. You likely have some reactive hypoglycemia AND eating like a bird when you are used to eating without parameters will lead to binge eating.

OP if pp's advice is helpful run with it. But just so you know, I lost weight without a food scale and if this seems entirely overwhelming and impossible for you to imagine doing, thats ok too, you can do this without a food scale or counting your macros.

[Anonymous]

op here, I weigh all of my food/measure it out precisely and log on myfitnesspal which tracks macros.

[Anonymous]

I would try to eat more protein.

[Anonymous]

Anonymous wrote:I would try to eat more protein.

suggestions?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I would try to eat more protein.

suggestions?

I started adding 1/4 of a Premier Protein chocolate drink to my coffee but you could drink it plain. Peanut butter and eggs are good breakfasts. And I put protein powder in my afternoon smoothie (kid likes it). Better to get protein naturally I’m sure but I need the help
Of the drinks/powders.