How to Keep Your Calories Up - the Healthy Way

dwwise83

dwwise83

New member
After writting all of my food intake down I realized that I am not getting enough calories each day. I need apporximately 1800 per day and am averaging between 1100 - 1500.

What are some ways to increase my calories in a HEALTHY way, ie. no sweats or carbs.

I know I could add veggies and fruits but I already eat a large amount of these each day and can't stomach anymore :)

Should I look into a protein shake or something? Larger portions?
 
are you sure your calories are where they are and you are accurately accounting for portions? how are you keeping track of portion sizes? using afood scale?
 
I'm not sure I would be too worried about eating 1500 when you are "supposed" to be getting 1800. Those are just guidelines and everybody is going to be different. I find that with myself, I tend to eat ~1100 for a few days and then ~2000 the next few days. I'm not preventing myself from eating on the low days - I'm just not hungry and apparently don't need the energy. I think it's the day after I work out really hard that my body craves more. So I look at weekly averages. You might want to take that into account if you've just started counting calories.

And most people underestimate their calories by as much as 40%. You need to be REALLY careful about that before adding more calories just because you think you need to eat a specific number.
 
Mal - I'm not actually weighing my portions, but most of my food is prepackaged or fruit/veggies. I was thinking about the 100 cal range of foods also, good advice!

Madness - Thank you, I really appreciate those tips, that is a great point that I may be under-counting my calories each day... and I do have my high/low days. I think I will go with my current lifestyle for now and see what happens at weigh-in :)
 
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