Calorie cutting - feeling "out of it"?

[Anonymous]

Anonymous wrote:

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.

The reason I suggest macros is because most people dont actually know what they are using and/or what X amount of butter equals in total fat. Or that a CFA breakfast chicken hashbrown bowl- just the bowl- has 30g Fat. Eating salmon and grilled chicken every day is not sustainable for most people, especially those who are used to mocha lattes and pumpkin bread. It can also teach you to balance- meaning that if you have a dinner out later that night then you need to focus on protein the day off to make "room" for the fats and carbs that come with eating out. Conversely, if you have a CFA hashbrown bowl for breakfast like I did this morning then the rest of the day needs to be a bit more basic. I also added a 30g protein shake to my cold brew for my morning snack so that my meal 1 and snack 1 are more balanced overall.

Most people also undercount fat/carbs and overcount protein. It doesnt have to be long-term but it is good to understand how much you are eating on a day to day basis. It doesnt have to be a food scale necessarily but it does need to be tracked. You can think you are eating ONLY 1800 calories but when you weigh its more like 2100 and you are overestimating protein (not getting enough). A lot of people will lose weight eating 1300 calories but that isnt sustainable for muscle growth/retaining muscle as you age NOR a reasonable life. There is no room for non-diet/non-volume foods with 1300 calories. And considering a not very active preschooler needs 1000-1200 calories I dont think that 1300 calories is reasonable for most adults, even the sedentary ones.