1200 calorie diet - please any advice

[reerkr]

Now lets just get this clear im not starving myself I eat max 1500 before i feel sick, my stomach cant handle meat so thats why its so low and im diabetic so I have to be careful.

How ever i really want to increase with out packing on more weight so any advice as to what to change would be awsome.

Im currently on a 1200 calorie diabetic diet:

 

• Breakfast

  • 1 Cup Skim Milk
  • Green tea
  • 1 Cup Bran Cereal

• Morning Snack

  • 1 Cup Cantaloupe Melon

• Lunch

  • 1 Whole-Wheat Pita Bread, small
  • Tomatoe, egg, lettus salad
  • 1 Cup Skim Milk
  • 1 Fudgsicle, no sugar added

• Afternoon Snack

  • 2 Tablespoons Prepared Hummus
  • 3 Ounces Celery Sticks
  • Green tea

• Dinner

  • spicy carrot salad
  • Salmon or tuna
  • fruit

This is very basic but about all i eat mixing my seafood, with fruit and vegies as well as other little bits and pieces, but again want to increase with out danger and with out packing on weight and about 2L of water and pre workout before gym.

any help would be awsome.

Cheers

 

[holdenman]

What are you actually trying to achieve? You're eating virtually no protein/fats! How big is the serving of fish at dinner?

[Mcmass]

Hi Reerkr

The concern you have with any increase to your calories etc putting on weight is incorrect.

I have helped heaps of clients with nutrition, most had the same idea that to keep weight off/reduce weight you must restrict calories and carbs.

Your diet has some healthy foods, but lacks enough total calories and quality proteins and fats to provide sustainance. Not to mention vitamins/minerals being low.

Eating more can be difficult at first, but if you increase by just a little bit each week its managable.

Ill give you an example of a girl I had as a client, when I first started working with her she was 65kg on around 1000-1100 calories per day, low protein and low fat. Over 4-5 weeks we increased her calories to 1600, protein and good fats were the first thing we introduced as well as increasing carbs.

Now by a lot of peoples logic you would think she gained weight for sure...she lost 5kg within 6-7wk. She looked healthier, recovered from training faster and had much more energy.

Another side benefit is she had started drinking energy drinks 2 per day because her diet was lacking, these were dropped once there was more food.

Being a diabetic makes it even more important to eat well, proteins and fats buffer sugar released into the blood. This means a more even insulin response from foods, something we all normally want especially if wanting to drop body fat. For a diabetic this is even more important.

So the way I see it is you can do nothing and stay the way it is! or take some of this advice and start making positive changes to your health and training:)

Seek out some help ask your dr to refer a dietition if you need.

If you can't eat meat there is lots of other protein sources:

Eggs, Fish, Dairy products like cottage cheese or milk, yogurt, quorn, tofu, vege sources like lugumes, beans, nuts

 

[reerkr]

What are you actually trying to achieve? You're eating virtually no protein/fats! How big is the serving of fish at dinner?

I want to lose the fat and Gain the muscel, I lost 12 KGs in 2 months this is only a new diet I have been on and the firsh isnt a hell of alot . but by the end of dinner Im full and cant seem to get any more down

[reerkr]

Hi Reerkr

The concern you have with any increase to your calories etc putting on weight is incorrect.

I have helped heaps of clients with nutrition, most had the same idea that to keep weight off/reduce weight you must restrict calories and carbs.

Your diet has some healthy foods, but lacks enough total calories and quality proteins and fats to provide sustainance. Not to mention vitamins/minerals being low.

Eating more can be difficult at first, but if you increase by just a little bit each week its managable.

Ill give you an example of a girl I had as a client, when I first started working with her she was 65kg on around 1000-1100 calories per day, low protein and low fat. Over 4-5 weeks we increased her calories to 1600, protein and good fats were the first thing we introduced as well as increasing carbs.

Now by a lot of peoples logic you would think she gained weight for sure...she lost 5kg within 6-7wk. She looked healthier, recovered from training faster and had much more energy.

Another side benefit is she had started drinking energy drinks 2 per day because her diet was lacking, these were dropped once there was more food.

Being a diabetic makes it even more important to eat well, proteins and fats buffer sugar released into the blood. This means a more even insulin response from foods, something we all normally want especially if wanting to drop body fat. For a diabetic this is even more important.

So the way I see it is you can do nothing and stay the way it is! or take some of this advice and start making positive changes to your health and training

Seek out some help ask your dr to refer a dietition if you need.

If you can't eat meat there is lots of other protein sources:

Eggs, Fish, Dairy products like cottage cheese or milk, yogurt, quorn, tofu, vege sources like lugumes, beans, nuts

 

Thanks thats alot of help, I do need to up my protein And i am on a few vitamins because i know what i eat isnt enough,But i will try add more of eggs and fish and all that. I do try and eat more just gets hard some times because i never really get hungry at all, keeping my insulin leavels up would be a bonus and I need the energy too it just seems insain how tired I can get over nothing some times.

Any way thankyou for that ill be taking the advice.