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Total confusion please help?

Answered on August 19, 2014
Created April 12, 2013 at 9:51 AM

I am celiac and still in the stages of getting my insides to heal. I know that many will say that whey protein powder is not paelo but at the moment I need to eat it as its all I can eat in the mornings or I get ill.

I know this life style is not all about calories and weight loss, my main goal is to get well but I would also like the benefit of losing a little bit of weight also. I have 4 kilo to lose to be at my goal weight. When I look up what my calories should be they say 1,000 - 1,100. This seems very low to me and when I did try eating at this amount I had no energy.

I am going to post what I eat in a typical day - I know it's not very diverse or exciting at the moment but I enjoy it and I am in the elimination stage until I get better - even fruit makes me ill at present.

10 a.m. - protein shake i make with; pumpkin, little coconut milk, chia seeds, whey protein powder, cinnamon and a drop of vanilla essence. (I have this at this time because it gives me a 16 hour fast). This helps with my digestion, gives my insides a break.

When I get hungry a Paelo pumpkin pancake, pumpkin, cinnamon, 2 eggs and cook with coconut oil.

Early in the evening I have 1 boiled egg, some veg roasted and maybe 1/4 of an avocado.

Eggs are not problematic for me thankfully. I have not added meat to be plan yet as this was causing me to get really bunged up but will do further down the track.

The main thing I want to know is if I am eating the right amount of calories, too little, too much. I don't want to get hang up though on having to count everything but just want a rough guide i am on the right track.

Thank you and sorry for the long post. I should add also I do about 1/2 swim a day, am fairly active at work, I am not able to lift weights at present as I had recent knee surgery.

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 12:35 PM

Have a look at the chart I just added to my answer.

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 12:21 PM

Andrea, just checking with some girls I know. They asked how tall you were?

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 12:04 PM

But you are using 24 and not 30. In my mind 48kg is probably not a weight where you should be thinking of losing fat. I had a look for average weights and a small frame should be above 46kg. Say your body fat was around 16%, that means your lean body weight would be around 40kg. Now I have no educated opinion in these matters, but a 20% cut in calories is I can imagine only applicable to those who are above a good weight to begin with. i.e. perhaps if you were 60kg on a small frame and wanted to better body composition (leaner at 48kg). I am not sure, 1150kcal seems too low, 1500kcal better.

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 10:48 AM

Hah thanks Renee! :)

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7 Answers

4
C2450eb7fa11b37473599caf93b461ef

on April 12, 2013
at 10:16 AM

I am certainly no expert, but I would make a couple of points:

  • That is a ridiculously low calorie intake. I lost weight eating closer to 1800 a day, and I'm not really active, other than being a teacher and a mom.
  • I don't know how much protein you're having with the powder in your shake, but it doesn't seem like enough protein over the course of the day to me. You should be having protein with every meal.
  • I guess I have to reiterate my first point--You're not eating enough food! I also wonder if scheduling your meals would help.

Good luck on your healing journey!

3
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on April 12, 2013
at 10:15 AM

I am a petite woman and I eat probably triple that in a day. Granted, we're all different, but that doesn't sound like nearly enough food to me. How do you feel after meat and fish, can your system handle those? I don't have celiac but I have IBS, and for years I was told red meat was hard to digest. BUt I find it's more digestible than most other foods. So all my meals right now (3 times a day) consist of: meat or fish, fat, and cooked low-fodmap veg (1 starchy and 1 non-starchy).

Oh, I just re-read and saw that meat makes you constipated. You could try increasing your fat and magnesium to help with that.

0
142d7e06e608cff536ab78e6ca78ce38

on April 13, 2013
at 01:57 AM

Thank you everyone for all your suggestions. I am feeling much better this morning, I think I also need patience as I know it takes time to heal. I am going to eat more too and see how I go.

Thank you again.

0
04a4f204bc2e589fa30fd31b92944549

(975)

on April 13, 2013
at 12:21 AM

Hi there andrea. I also have celiac disease and it used to be very hard to find things I was willing to eat first thing in the morning. It helped to drink liquids before or during breakfast, and then have a couple pieces of fresh fruit, then protein like eggs. I don't know why it helped but it did lol. For me the problem went away after awhile so hopefully that's your case too, good luck!

0
142d7e06e608cff536ab78e6ca78ce38

on April 12, 2013
at 10:54 AM

Hi thank you I just looked at your formula and not sure if I am doing it right.

For fat loss I went 48 kilo x 24 and it says I should be eating 1150 a day which is what I have been getting on other sites also. It doesn't seem a lot when we are encouraged to eat lots of fat?????

Sorry to bother you.

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 12:35 PM

Have a look at the chart I just added to my answer.

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 12:21 PM

Andrea, just checking with some girls I know. They asked how tall you were?

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 12:04 PM

But you are using 24 and not 30. In my mind 48kg is probably not a weight where you should be thinking of losing fat. I had a look for average weights and a small frame should be above 46kg. Say your body fat was around 16%, that means your lean body weight would be around 40kg. Now I have no educated opinion in these matters, but a 20% cut in calories is I can imagine only applicable to those who are above a good weight to begin with. i.e. perhaps if you were 60kg on a small frame and wanted to better body composition (leaner at 48kg). I am not sure, 1150kcal seems too low, 1500kcal better.

0
142d7e06e608cff536ab78e6ca78ce38

on April 12, 2013
at 10:52 AM

Thank you everyone with your answers. Really appreciate it! I too am a teacher, I just didn't know how much I was meant to eat and everything I read was telling me a low amount.
I will try adding more and in a week adding meat to by diet again. I am scared to at present because last time it made me ill. I am hoping as I heal i will get less sensitive to food.

Thank you once again.

0
Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 10:22 AM

Andrea, really do aim for maximising nutrition first and foremost, as it is easy to unintentionally decrease nutrition when reducing calories. I would say first try the maintenance calories for a couple of weeks, see how you go, and then dial down the calories if you need to.

Maintenance:
body weight (lb) x 14 = calorie goal per day
body weight (kg) x 30 = calorie goal per day

Fat loss:
body weight (lb) x 11 = calorie goal per day
body weight (kg) x 24 = calorie goal per day

In general, women or those with a ‘slower’ metabolic rate should use the lower value (14 cal/lb) and men or those with a ‘faster’ metabolic rate should use the higher value (16 cal/lb) as a STARTING POINT ESTIMATION for maintenance calories. Now, from that estimated maintenance value, say someone wants to lose fat. A reasonable reduction for a moderate deficit diet might be 20% below maintenance which is 3 cal/lb (e.g. 15 cal/lb * 0.2 = 3 cal/lb). So ~14-16 cal/lb becomes ~11-13 cal/lb. Lyle Mcdonald. http://bit.ly/10ehf04.

What I recommend is that you need to be very well nourished in order to lose weight... Hunger is the brain's understanding that you are malnourished and you need food in order to be healthy and function properly. Our brain evolved all these mechanisms for detecting that you need food. The brain is usually not making a mistake, and so if you are getting hungry then there is something that you need that you are not giving yourself. It's worth your while to try to figure out what that is. So if you are supplying everything you need, and the only thing you are missing is a little bit of fat which is already present in adipose tissue, then your brain wont feel hungry it will just say "all right take that fat out of the adipose tissue; you know release it from our fat cells, and we will use it there and we will have everything we need.". Paul Jaminet. http://bit.ly/LdOR4W.

total-confusion-please-help?

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2013
at 10:48 AM

Hah thanks Renee! :)

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