how to increase calorie intake?
03.October, 2008
I used to have an eating disorder but am completly recovered now. I go to the gym twice a week for one hour and according to the machines ( i know they arent 100% accurate) i burn between 850 calories and 950 calories each session. Other than going to the gym my activity is moderate but nothing extreme. I eat about 1800 calories per day and a usual day of eating is as follows:
Breakfast: bowl of all bran with semi skimmed milk and 2 nectarines
Lunch:about 300 calories..usually a light subway sandwich or noodles or a salad or meal deal from boots.
Snack: a lemon muffin or protein bar or possibly a nakd all natural bar.
Dinner: about 300 calories, usually noodles and chicken or fish or replacing the noodles with vegetables.
Dessert; either three activia fat free yohgurts or an icecream and yohgurt (250 calories)
Supper: a bowl of bran flakes with semi skimmed milk and a piece of fruit.
I drink 2 cups of green tea and 2 litres of water per day as well as 3 diet cokes.
My problem is i am always hungry and have cravings for different foods always but i am scared to eat what i want due to the fear of weight gain. I want to up my calories intake and baisiacally eat what i want when i want but not necessarily put on weight. I know the only way to do this is by uping my activity by going to the gym more maybe??
But can anyone tell me how much activity i should be doing to not put on weight (but i dont mind putting on weight in muscle) and how much i should be eating for that amount of activity?
Other peoples experience and what activity and food they eat would be helpful to. Thanks for your help xxx
I currently weigh 50.5 kilos and i am 168 cm in height. I know i am slightly under weight but i dont want to gain any.
Hiya,
You really need to eat more protein. This will make you feel more full up and stop your cravings. Your eating way too much sugar/starchy foods with your bran flakes, bread at lunch then noodles. Carbs and starchy foods play havoc on your blood sugar levels, they shot up after eating something then it crashes so that when you feel tired after eating, full up and it makes you crave the same food again. Not good.
If you eat more protein as well, this will help you build up some muscle. If your a girl, do not be scared about lifting heavy weights as this is the ONLY PROVEN way to keep fat under control. You will not get bulky either as we do not have testosterone. Stuff you should be doing in the gym are, bench press, dead lifts, squats, kettle bells, pull ups. These work ALL your muscles, trust me all I have done for the past 2 months are the above and my body has completely changed for the better. Check on youtube for videos on how to do them.
So for more protein try and have eggs in the morning, stick to a chicken / tuna salad at lunch. Then dinner, salmon, chicken with lots of green veg. Snacks have nuts like almonds and maybe get some protein shake to fill you up more. Once you start cutting out the bread, bran flakes, noodles you will find it hard as you’ll crave them so much but this only last a few days, so give it a week or so and you will start to feel so much better. More energy, fuller etc.
Hope this helps
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23.August, 2008 um 1:50 am
Start eating some more proper food.
References :
23.August, 2008 um 2:09 am
first of all green tea is great for you,it contains lots of powerful antioxidants.and it been found to help people loose weight.it doesn’t seem to much wrong with your diet.but i wouldn’t eat 3 activia yogurts,as they are not going to fill you that much.i wouldn’t bother much with ice cream either as it contains empty carbs.maybe you should try eating smaller meals more often and spread out more throughout the day.try and eat more nutrient dense foods.substitute fast burning carbs for slower burning ones.opt for wholemeal foods that have a low to medium GI rating,that might help you feel more full longer.
References :
23.August, 2008 um 3:31 am
Hiya,
You really need to eat more protein. This will make you feel more full up and stop your cravings. Your eating way too much sugar/starchy foods with your bran flakes, bread at lunch then noodles. Carbs and starchy foods play havoc on your blood sugar levels, they shot up after eating something then it crashes so that when you feel tired after eating, full up and it makes you crave the same food again. Not good.
If you eat more protein as well, this will help you build up some muscle. If your a girl, do not be scared about lifting heavy weights as this is the ONLY PROVEN way to keep fat under control. You will not get bulky either as we do not have testosterone. Stuff you should be doing in the gym are, bench press, dead lifts, squats, kettle bells, pull ups. These work ALL your muscles, trust me all I have done for the past 2 months are the above and my body has completely changed for the better. Check on youtube for videos on how to do them.
So for more protein try and have eggs in the morning, stick to a chicken / tuna salad at lunch. Then dinner, salmon, chicken with lots of green veg. Snacks have nuts like almonds and maybe get some protein shake to fill you up more. Once you start cutting out the bread, bran flakes, noodles you will find it hard as you’ll crave them so much but this only last a few days, so give it a week or so and you will start to feel so much better. More energy, fuller etc.
Hope this helps
References :
http://www.weightlossdieting.co.uk