Hi there, I was wondering if anyone had advice on getting to 1200 calories when only eating once a day?
I’m 33/F, SW 210, CW 176. I’ve been measuring and tracking my food intake and I’m consistently landing around 900-1000 calories. I don’t want to do any damage to myself nutrition-wise but it is a struggle to eat enough within a 1-2 hour window.
I typically try to pack in lots of veggies (roasted green beans, sweet potato, leafy greens, carrots, squash, broccoli). I usually pick two veggies and pair with a protein (around 3-4oz). I cook with olive oil and grass fed butter for flavor and fat as well. To break my fast I also make a small collagen protein smoothie with blueberries, bananas, or blackberries with some zucchini or avocado added in. It sounds like it should be enough but I think I’m just not able to eat the correct portions.
I’m just so incredibly full before I reach the goal of 1200 within that window. Do you think it would be more beneficial to switch to a longer eating window at this point and try to go for 20:4? I’m a little worried that if I continue this I may stunt my progress by my body not getting enough of what it needs. Or is there something more calorie-dense I could add into my diet that won’t make my stomach feel so bursting?
Check out Dr Fung. Once you’re fat adapted, paired with fasting, if you don’t eat enough for your daily calories, your body makes up the difference by using your body fat as fuel.
Sooo… in that case, you wouldn’t need your full TDEE to maintain your metabolism.
I don’t think there’s a significant difference between OMAD and slightly longer windows like 22:2 or 20:4. If any, it won’t be nearly as important getting enough calories and nutrients.
So yes, go ahead and switch to a linger window if it’s easier for you. When I was losing weight, I would do anywhere between 20:4 and OMAD, 20:4 being my goal. This was usually a big meal and a smaller snack (think yogurt with a fruit and almond butter) a few hours later (or a small salad).
Also try to eat more protein.
As for calorie dense foods, think fat, which packs more calories per 100g than protein and carbs. Avocados, nut butters, nuts, are your friend and are easy to sneak in the rest (add cashews to your veggies, add nut butter to your yogurt, fruits or smoothies. A small avocado as an appetizer, some smoked salmon in your salad, etc.)