I’m in my early 50’s, 5’7 and about 155 or so. Wanting to get back to 135. I have chronic health issues, but don’t drink/smoke and eat healthy and take supplements and try to exercise daily when I can. I am thin if you look at me, but my weight is in the middle; probably cortisol spikes. I take steroids for asthma too.
So, I said, F it, I’m going to eat from 9-2 and then stop. I’ve only done this for 3 days and I know I’ve lost a couple of pounds.
Here is what I am eating.
Breakfast - Black tea (no sugar) or coffee and 2% milk, a banana and one of those green protein bars. For lunch a sandwich on gluten-free bread, a huge green juice (cucumber, celery, lemon/lime, ginger) and then another protein bar.
I hate cooking and it’s hard for me.
I’m guessing that’s less than 1000 calories and not safe. It’s working though.
If I don’t do IF, then certain people temp me with carby snacks.
Ideas? Keep this diet? Add in more? I think 1300 calories or so would be better.
I cannot comment on the overall diet but in terms of boosting or adding in some calories to meet your caloric goals and still be in a deficient you can add some healthy fats to your diet like olive oil, coconut oil, avocados and nuts like walnuts and pecans. Fats and nuts are calorie dense so for example can add a few hundred calories in just a small handful that you can have with your meals
Below 1200 is too low to sustain, but it would be easy to bump up the calories a little with healthy fats as another poster mentioned. It would help to bump up the protein if possible. For breakfast, maybe a couple of microwaveable sausage links or egg bites? (Or hard boil eggs once a week and keep in fridge.) For lunch, add extra meat to your sandwich (or just make meat and cheese rollups). Low-sugar yogurt and cottage cheese also have a lot of protein. Hope your progress continues! (Note: I’m about your same age and focusing on protein and healthy fats is working well for me.)