1200 cal/day, filling vegetarian sample day

[Anonymous]

I am now tracking by my macronutrients and it is a game changer. I briefly worked with a nutritionist and here is what she had me do. Track my food in myfitnesspal for a week and take note of actual calories. Find your average and then use that to determine your macros using for weight loss. There are macro calculators all over the internet.

It is best to not go into a huge deficit all at once. So if you are normally eating 1800 calories a day, go down by 100-200 cal per week until you eventually you get to your goal. Right now I have my macros set at 1405 and that breaks down to 150 carbs, 41 g fat, and 109 g protein. Eating that much protein is the only way I stay at that calorie level and feel good/can go throughout day without being hungry. If you just do it by total calorie count, you have no idea if you are getting what you actually need, nutrition wise. You also risk going into too much of a deficit, your body crashing, and that is when bingeing happens. Go slow and find what works.

The nutritionist, who I could not retain because of cost, said it was a long-term change. I am now 4 months into the process and see she was right. I am only just now able to meet my macros after a lot of trial and error.

[Anonymous]

I'm the PP - I forgot to say that I am dairy and gluten free and this is definitely difficult, even with the ability to eat meat. Lentils, beans, and Fage 0% greek yogurt (I can have that) are good friends.

[Anonymous]

OP, 1200 at your stats is ridiculous. Last November I was 154lbs at 5'6". I lost almost 20lbs of fat (no weight, because I gained some muscle) between then and now by eating about 1900 calories on average for 5 months and lifting heavy 4-5 days a week. I still often felt hungry, but not to the point when I would go on a binge. Please, eat more.