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How exactly does one eat 1500 calories a day?

I’m trying to lose weight and was told that hwo I eat about 800-1000 calories a day is too low and lowers my metobolism which will prevent weight loss. I’ve looked up some meal plans and can’t really afford stuff like chicken breast, steak, or salmon every week. So that is why I’m wondering how I can eat 1500 calories a day. Are there some alternatives that I can do?

Also I’d like to ask, say I exercise and burn say 500 calories would I have to eat those calories back or no? I ask cuz I’ve been told yes and told no.

DerisionConsulting ,

Have you looked into animal-free alternatives like tofu, beans, or lentils?

Tofu has fewer calories than chicken per 100g, though it also doesn’t have as much protein for the size size.

chrischryse OP ,

I do eat beans and lentils on occasion maybe I should try more? I’ve tried tofu never cared for it lol.

november ,

Beans and lentils are great for protein as well as being much cheaper than meat. You should definitely have them every day.

If you have the time and energy to do so, get dry beans and soak them overnight then cook them; they’ll have less sodium and give you less gas that way.

chrischryse OP ,

I’ll def look into that I never knew that :)

CCMan1701A ,

More beans and fish. Skip the skin on chicken as well.

chrischryse OP ,

What’s wrong with chicken skin?

howrar ,

It’s very Calorie dense and not very filling.

DerisionConsulting ,

I have seen people eat it straight out of the package before, which is absolutely disgusting.
Not everyone will like every food, even when prepared correctly.

ColeSloth ,

Eggs. They’re the most perfect source of protein and they can be prepared a dozen different ways. They’re also dirt cheap. A large size egg is like 80 calories and 6 grams of protein. So $2 in eggs will get you 60 grams of protein a day and just over half your calories per day.

NeoNachtwaechter ,

800-1000 calories a day is too low and lowers my metobolism which will prevent weight loss.

If you do it for real for a while, nothing can prevent weight loss.

I’ve looked up some meal plans and can’t really afford stuff like chicken breast, steak, or salmon every week.

Eat real vegetables and fruits. Fresh, where ever possible. You wouldn’t believe how cheap you can feed yourself if you do your cooking yourself.

Avoid all processed food. Avoid all sugar.

Kaboom ,

If he’s undereating, maybe some sugar in moderation. Humans need calories, maybe a granola bar or something

NeoNachtwaechter ,

Yes maybe, but strictly only the kind that you can see before you eat it (like, two pieces into your coffee)

chrischryse OP ,

Is that because you know exactly how much you’re using?

NeoNachtwaechter ,

Yes.

And because this rule helps a lot with learning good habits.

chrischryse OP ,

Yeah I usually do my best to eat vegetables and fruits whenever I can at least. And I’m trying my best to cut back on sugar it’s hard lol but I’m getting there.

masterofn001 ,

Liquid sugar is the worst, IMHO.

Things like soda, fruit juices, energy drinks,etc are way too easy to consume without realising just how much.

It’s very easy to consume ¼ of a pound of sugar a day in just a few drinks.

Drink water.

chrischryse OP ,

Yep water and matcha are my go tos for drinks.

And yeah I agree about the liquid sugars def considering trying to make natural juices at least

etchinghillside ,

Frozen fruits and vegetables are also fine. Canned fruits in heavy syrups – not fine.

If Chicken breasts are out of budget then Eggs, Egg Whites, or Beans are probably going to be needed to hit some kind of protein macros.

chrischryse OP ,

Yeah I usually go for frozen fruits and veggies since they are “fresher” lol

TehWorld ,

I’ve long said that the best place to loose weight is at the grocery store. You pretty much only ever go to the outside edge. Buy potatoes, onions, peppers, mushrooms, squash and zucchini, radishes, carrots and any other vegetables you like. Bulk is what works here. Then go buy what protein you can afford. Skip anything that has been processed beyond meat and milk.

ColeSloth ,

“Avoid all sugar”

Right. Avoid fruits.

But seriously. Fruits have very little benefit for health. They have health benefits vegetables have, but with sugars also in them. Fruits are sugared veggies.

Kalkaline ,
@Kalkaline@leminal.space avatar

Try being a pescatarian, shrimp and tilapia are fairly cheap, and finding non-animal protein is actually fairly easy if you branch out a little.

chrischryse OP ,

That’s only a fish diet right? I wouldn’t be apposed but I do love my meat though lol

Irremarkable ,
@Irremarkable@fedia.io avatar

shrimp and tilapia are fairly cheap

This varies hugely based on location, primarily distance from the ocean. Pound for pound, beef and pork are far cheaper than basically any seafood in my region.

remotelove ,
@remotelove@lemmy.ca avatar

Here is a site that has some good lists: survival-mastery.com/…/high-calorie-vegetables.ht…

Also, the number of calories you eat should be based on your current weight and the types of activities you plan on doing through the day. Calorie intake is variable!

Here is a chart for weight vs calorie intake vs activity: https://lemmy.ca/pictrs/image/6bb01c07-410e-45e9-87cc-3b906abb0ecb.jpeg

10MeterFeldweg , (edited )

As far as I know: forget this thing about the lowered metabolism. Your body needs the energy it needs for basic functionality.

You may feel less active, lowering the energy used above the basics, but still your heart, lungs, brain, temperature management and all the other stuff need roughly the same energy. If your body does not get it from food then it will use up the fat.

But eating this low level of calories you must make sure that you consume all needed vitamins, minerals and enough protein.

And being less active may end up in a decline of muscle mass. In the end that may lead to lower basal metabolsk hastighet, but not your metabolism shutting down.

chrischryse OP ,

So then that lower metabolism stuff isn’t true? I was told that because I’ve also lifted weights to get muscle and was told that since the calories i eat will lower my metabolism I won’t gain the muscle and lose the weight I want.

10MeterFeldweg ,

There is a great book in German called " Fett Logik überwinden" ( Overcome fat logic) that scientifically clears up a lot of the myths around gaining and losing weight. What you write about are the classics mentioned in this book.

You need the protein and minerals as building blocks for the muscles. That is why you need to take special care to ingest enough of them with that low calories.

More muscles burn more energy even when idle, that helps losing weight. Looks like you did that right.

10MeterFeldweg ,

I see, looks like the book is available in English.

Conquering Fat Logic

How to Overcome What We Tell Ourselves about Diets, Weight, and Metabolism

Nadja Hermann

dhhyfddehhfyy4673 ,

So then that lower metabolism stuff isn't true?

No, it's not. Just a coping mechanism for people to feel better about not being able to stick to a diet necessary for weight loss. Calories in, calories out. Maintaining a calorie deficit (i.e. consuming less than you burn) is what results in weight loss.

lurch ,

Muscles weigh more than fat. You can’t just watch your weight when you build muscle to replace fat.

Also, if you stop exercising, too much protein will be stored as fat. Be careful with protein supplements. Only use them when exercising, if at all.

chrischryse OP ,

Ik when I tend to use fat loss and weight loss interchangeably

november ,

Metabolism does play a part, but people of all metabolisms can lose weight.

lightnsfw ,

If you’re running on a deficit it will inhibit muscle growth yes because your body won’t have the materials it needs to build new muscle as quickly (this could also be the case if you weren’t on a deficit but eat a garbage diet) but that doesn’t mean you won’t make gains at all. Whoever’s telling you this metabolism stuff probably doesn’t know what they’re talking about and it shouldn’t be what you’re focusing on. Start with lowering your calorie intake and go from there. I’d suggest getting a calorie tracking app to help you figure out a diet plan that keeps your carbs/protein/fat in order and do moderate workouts while you’re dieting. I’ve used myfitnesspal in the past but I’m sure there are other options.

altima_neo ,
@altima_neo@lemmy.zip avatar

A lot of low calorie veggie to fill your stomach and intermittent fasting to save calories for a bigger dinner.

blargerer ,

Can you give an example of what you currently eat? I.. doubt you aren't losing weight if you are really eating 900 calories a day.

chrischryse OP ,

I do eat some sugar which I’m working on cutting back bgut like my other comment it’s not easy lol.

I usually have a fruit smoothie with two scoops of peanut butter every morning or sometimes an egg and english muffin

a turkey, chicken, or roast beef sandwhich for lunch along with some fruits

And dinner my mom usually cooks so I ahve what she makes which usually ranges from fish, steak, pasta, or chicken

but sadly it isn’t every day some days I end up skipping lunch and dinner and just eat a snack

blargerer ,

If you are serious about losing weight, what I would suggest you do is start recording what you are eating in detail to see where the calories are actually coming from. Make a spreadsheet and track it. Also if you aren't already active, pick up some activity to become less sedentary. Doesn't need to be working out, could be a sport, could be going for more walks.

ignirtoq ,

I don't recommend making significant changes to activity levels at the same time as making diet changes. Weight loss comes from changing what you eat. Exercise is absolutely necessary for a healthy lifestyle, but it is not the major factor in weight loss. And increasing exercise behaviors can destabilize eating habits, making it harder to stick to any good changes you do make with either diet or exercise.

chrischryse OP ,

Maybe I’ll try getting into my fitness pal again. But my trouble is still getting that 1500 calories.

I exercise 5 days a week.

My work has a gym which I use both days I’m in office and when I’m not I walk or run

lurch ,

Rice and beans have lots of calories and are cheap. Also pizzas have thousands of calories usually (but not cheap depending on region). Anything sugar and starch adds lots of calories as well.

chrischryse OP ,

but don’t beans and rice have carbs which should be avoided for weight loss? And same with pizza lol

Irremarkable ,
@Irremarkable@fedia.io avatar

As long as calories in < calories out, the source of those calories matter much less (within reason). You could lose weight eating nothing but oreos and hostess snack cakes as long as calories in < calories out. Not great for you for obvious reasons, not least of which vitamin deficiencies, but you'd lose weight.

nous ,

While strictly speaking calories in < calories out is the most important factor in weight loss, what you eat can drastically affect your hunger and thus indirectly affect your calories in - or at least make you far more miserable in sticking to lower calories. Eating more protein can help but I also find blander food helps as well - which typically means avoiding sugars and sweet foods. You are going to find it extremely hard to stick to a calorie limit eating nothing bot oreos and hostess snack cakes.

Irremarkable ,
@Irremarkable@fedia.io avatar

Of course, which is why I said within reason. As long as you're making an effort to make your diet varied, I find trying to religiously track macros tends to be fairly counterproductive for most people, as it makes the whole process far more of a pain in the ass.

grue ,

I low-key hate the “calories in vs calories out” mantra because I believe it tends to disregard an important source of “calories out:” the ones that don’t get absorbed in the intestines and that you poop out instead. It’s still somewhat early days for the science, but there’s increasing evidence to suggest that a lot of the difference between skinny people and fat people isn’t necessarily that their calorie intake or calorie burn is wildly different, but that fat people’s digestive tracts are better at absorbing all the calories.

howrar ,

“Calorie in” means what your body absorbs. If it absorbs more, then the number is higher, and vice versa.

TempermentalAnomaly ,

How do you measure that for weight loss?

nous ,

You cannot accurately measure just that. But measuring calories you eat is a good enough approximation to help you control how much you eat. You can estimate you calories out by your weight, if you are gaining weight you are eating (and adsorbing) more then you are using, if you are losing weight then you are eating less - and that is the most important part.

There is also water weight to account for, but realistically there is an upper and lower bound to that and over several weeks you can get a pretty good idea for what level of calories you ingest leads to weight gain or loss. And if that changes for any reason you can adjust the amount you eat in correspondence. We are just looking for averages over time and the overall balance here, no need to be super accurate with exactly what you adsorb and what you have accurately used during an exercise. I never even measure calories burnt as it does not give much value vs just weighting your self over time.

snooggums ,
@snooggums@midwest.social avatar

Too many carbs is bad, but zero carbs is counterproductive too. The goal is to get some protein and some carbs, but fewer carbs when you are losing and not exercising enough for your body to turn them into energy right away.

If you are eating a lot of fruits & vegetables and exercising, then a serving or two of rice and beans eat day will be used as your body needs to and the calorie reduction will take care of the weight loss.

ColeSloth ,

A high carb diet isn’t healthy, but you will still very much lose weight if you count calories and stick to around 1500/day. At 1500 calories, you can eat nothing but twinkies and lose weight.

IHawkMike ,

There’s no way you need to somehow eat more to lose weight. Are you sure you’re counting your calories correctly? Using an app? Tracking everything, especially drinks like sodas and alcohol?

chrischryse OP ,

So basically from what I was told, since I’m 240 lbs and 6 foot I should be eating 2000-2500 calories but if I put myself on a calorie deficit 1500 would be where to go

IHawkMike ,

Yeah that sounds about right.

krellor , (edited )

I've read through your comments, and highly suggest a food diary for at least a couple weeks ago you really understand the calories in things you are eating.

Yes, your body does modulate its resting metabolic rate over the long term based on things like average daily exertion, food, etc, but that is largely inconsequential to weight loss.

As a rough guideline, you want about 50% of your calories to be carbs, preferably the fiber or complex variety, 30-35% protein, and the rest fat. If you run a lot, then a few more carbs. If you lift weights a lot, then a little more protein.

Protein will help you feel fuller, longer, so I like to go my ratio of protein a bit.

Meals that I enjoy: steal cut oats and peanut butter, pan seared tofu with salad and a light dressing, bean chilli, tacos or tostados using those low carb tortillas, bowl of rice, refried beans, salsa, and guac, etc

But you really, really need to have a good understanding of portions and actual calories. Most people are way off.

Edit: also, some fasting cardio, like a good brisk walk or jog in the morning before eating anything can help accelerate things. But don't fall into the trap of eating back the calories you burn.

chrischryse OP ,

For protein would protein powder be a good option? And I’ll try a diary too see if that helps

Also I usually try not to eat them all back I’ll sometimes eat like 100-150 back but trying to stop

howrar ,

Whole food is generally preferable, but protein powder is absolutely fine if that’s the best you can do. Just take the route that’s easiest to adhere to. You’ll get much bigger benefits from simply hitting your macros than optimising their source and micronutrients and all that other jazz.

Cagi ,

I loose weight by eating 2 big meals a day. My go too seems to be frozen pizza (1000 cal each) and and curries (500-600 for curry, another 200 for my naan in butter). I eat 1600-1800 calories a day and feel like a glutton while my scale keeps going in the right direction. 50lbs down so far.

prettybunnys ,

800-1000 calories a day is not “slowing your metabolism”

kambusha ,

I’m confused too. OP is trying to lose weight by eating more calories? I feel like I’m missing something.

rowinxavier ,

You’ll get a lot of contradictory answers with this question because of two major issues.

  1. There is more than one way to make your scale number go down.
  2. Your scale number going down can be for multiple reasons.

For example, dropping a bunch of body fat is a way of posing weight, but it does not look any different on the scale than losing muscle mass or losing a leg. You can have more healthy recomposition where you drop a bunch of fat slowly over time and gain some muscle but overall lose absolutely no weight on the scale, and you can also gain weight without changing fat but be in a better position.

So what would you aim for? It depends on your goals. Do you want to be jacked? Maybe you have early signs of type 2 diabetes and want to stop it there. Or maybe you just really want to get rid of your skin issues like acne and dermititis.

Nobody benefits from being insulin resistant. That is the state that pushes you towards weight gain, diabetes, heart disease, and many other issues including dementia. Fixing that is a central goal for a lot of people and it actually helps with most other health related goals. If I were starting somewhere that is where I would probably try to start.

That said, if you have very little muscle that may be better to work on.

Can you give more detail about your goals?

chrischryse OP ,

Basically I have a gut which I want to get rid of (Ik you can’t spot reduce sadly). I don’t want to get super jacked I just want to lose this guy and get muscle. And avoid diabetes since it runs in my family.

I’ve currently been working on muscle more since my job thankfully has a gym I do strength there two days a week and walk/run 3

rowinxavier ,

OK, so good, a clear starting point.

First, adding muscle is a fantastic way to go. Muscle burns energy and new muscle is not insulin resistant, so it lowers your overall insulin resistance. This is key to liberating fat and burning it for energy.

The other big key is diet. Your current diet is overwhelming your body’s ability to burn without storing as fat. This means you are gaining body fat and this will get worse over time. Gaining muscle can help a fair bit but your existing muscle tissue along with other things like fat cells and other organs are all at the point of damage from high sugar levels in your diet. The fact that you can make yourself go to the gym is great, it means you have caught this before it has gotten too bad.

So to make progress on your diet you probably need to do a couple of things. First is check for other symptoms like swelling around the jawline, fat build up over the spine between your shoulders, rash and skin discolouration, pale gums and lips, and any sort of weakness in nails and hair. These are all potential indicators of an acute deficiency and may need medical support. That said, all of these are generally helped by dietary work, so if nothing massive is presenting like a goiter or anaemic gums you should probably just move forward with diet and reevaluate later.

So what to eat. The biggest problem seems to be sugar, followed by the sugar/fat/salt hyper palatable mix, then hyper processed, and lastly problematic plants. If you eat meat, which I would strongly recommend, then paring everything down to very simple meals is the best option. A kilogram of meat per day is a reasonable base for basically everyone. If you start there and can make it a week without anything else you will have a good starting point for completing an exclusion diet. If you can’t jump directly to that then dropping out the worst items is a good step.

Dropping the worst means getting rid of the most packaged and insane foods, like cakes that last 6 months on the shelf or items with ingredients lists longer than The Art of War. If you keep eating sugars but they are in simple forms, for example honey or while fruit, you will avoid most of the worst stuff. It would also be good to learn more about cooking meat properly, so learn how to fry steak, cook chicken wings, and maybe roast a leg of pork. Learn to make basic stuff that tastes good and you will find reducing other crap easier.

Ultimately trying to hit numbers of grams of fat, protein, and carbs is a losing game. You don’t know all the internal systems you have and how they allocate energy, but you do have a handy system they operate with, hunger. We should fix your hunger to make it work properly and that is what the above is for. You have simple foods, your body learns what they provide, your hunger becomes more accurate for what you need.

Once your hunger works properly you will do something like work out and you will feel more hungry in the day or two following it. Then chasing numbers won’t be needed at all and you can relax.

Tywele ,

Suggesting to eat a kilogram of meat every day when they say they can’t afford chicken breast is probably the worst advice you can give.

Eating plant based would help much more since it’s much cheaper.

ColeSloth ,

It’s hard for most people to eat and drink under 1500 calories a day. Are you saying you’re having issues getting up to 1500 calories a day?

Eggs are the cheapest and most perfect protein you can get. Just eat loads of those (around 80 calories an egg) and do some spinach or kale and bell peppers as well. That will cover your veggies and your protein. Then you can fill the rest out with a bit of rice or oatmeal. All of that listed is pretty super cheap.

To your other quaestion- no, you do not need to eat an extra 500 calories if you burn an extra 500 if weight loss is your goal. Eating too little calories (like less than 1200, depending on sex and height) makes your body try to keep your fat and will start removing your muscle in order to make your body have less upkeep. That’s really bad. However, if your body knows it’s getting more calories than that, and that your having to use a lot of your muscles (burning 500 extra calories per day) it will burn off the fat reserves and try to maintain the muscle you keep using.

chrischryse OP ,

Yep. Because it doesn’t seem plausible for me to get to that which is why I eat under.

That’s a good point for the eggs which I’ll eat more of.

cheesymoonshadow ,
@cheesymoonshadow@lemmings.world avatar

Beans are another good, cheap food.

ColeSloth ,

Are you overweight? Really, it’s very easy to get to 1500 calories in a day if you throw in some carbs and some calorie dense foods. Heck, right now mcdonalds is selling a $5 meal deal that’s 1200 calories. Eat that and 4 eggs for breakfast and you’re already at your calories for the day. A few slices of pizza can be 1000 calories. Just one small breakfast sausage patty is 150 calories. A big bowl of cereal with milk can be 500 calories.

None of that is really a healthy way to go, but all I’m saying that is people who need to lose weight usually have issues getting down to 1500 calories. Someone overweight but having a hard time getting up to 1500 in a day is pretty strange.

Regardless, if you just aren’t that hungry and need some healthy foods with a lot of calories, pecans and macadamia nuts are 200 calories an ounce. Full fat Greek yogurt is really calorie dense. So are things like peanut butter. Trail mix is also a great and really high calorie snack. Also, avocado. Really, there’s a lot of foods that are super calorie dense if you look for them. These are just some of the high calorie healthier ones.

Preflight_Tomato ,

There are a lot of good suggestions in this thread, one thing to note is that too much change too fast is a recipe for failure. Whatever you do, make sure it’s manageable. For each change, ask yourself whether it can become a permanent habit for you. This is the only way to sustain it enough to achieve your goals. It could help to write down good ideas, and try them one week or month at a time.

chrischryse OP ,

What do you mean by that?

GBU_28 ,

Rapid habit/ lifestyle changes aren’t sustainable. You don’t have the discipline to maintain them. (That’s not a dig at you, it’s just literally counter to human nature.) Better to gradually build habits that you can actually keep

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