I have a daily calorie deficit of 1500 and struggle to get enough calories for breakfast. It irritates me since I occasionally crave breakfast! My lunches are rather low in calories, about 400 or fewer. This just leaves me with about 600 calories for dinner, which I know I’ll go over because I don’t weigh my meals. I know I should, but I am also embarrassed to do so. I also have. I have a hard time controlling myself at night, therefore I try to give myself the most calories possible at the end of the day to ensure that I do not go over my calorie limit!! Ugh
A few hard-boiled eggs and some fruit should do the trick. The protein in the eggs should keep you full, while the sugar in the fruit will provide a short energy boost.
I’ve been eating two cooked eggs, two slices of turkey bacon or sausage and a piece of 45-calorie toast with a protein coffee. It usually prevents me from overeating during the day and keeps me fuller for longer.
Every morning, I eat avocado toast topped with eggs, and instead of bread, I use orowheat keto bread, which is 40 calories and has no taste difference.
I drink my coffee in the morning, and in my first cup, I add collagen powder, which has a tiny bit of protein. I normally have Oikos triple zero yoghurt for breakfast. I obtain the cups of yoghurt, which have 15 grammes of protein and only 90 calories. Sometimes I add a small amount of protein powder rather than a full scoop. I’m not a big breakfast guy; if I want eggs, I’ll make them for lunch or dinner.
You could quit monitoring calories if you ate three square meals every day that included lean protein, complex carbs, and healthy fats. Eat as many vegetables as you like. I’ve lost 130 pounds, 80 of which were lost without calorie counting or charting. Your description of your calorie shortfall and eating concerns raises the possibility of disordered eating.
You’re having difficulties restraining yourself at night because you didn’t give your body enough nutrition during the day, so it searches for sustenance at night.
That being said, I normally have egg-based breakfasts or Greek yoghurt with berries, chia seeds, and granola.
Don’t be afraid to eat, especially nutritiously!
1500 is an extremely large deficit. At most, you should be in a 1000-calorie deficit, but most people only do 500. The minimum wage for women is $1200, while men’s is $1500. If your sedentary TDEE is 2500, you should consume between 1500 and 2000 calories per day.
I have two eggs, cooked or sunny side up, and a banana, and I feel great until midday. These are approximately 250 kcal. I also get some good protein and healthy carbs. (I’m heading to the gym in the morning, so this is important for me.)
I am the opposite. I enjoy a delicious breakfast. I never have enough calories to eat a whole dinner, so I just have fruit and herbal tea.
I make a smoothie every morning.
200g chonani light yoghurt contains 82 calories.
15g kale 5 calories
200g frozen pineapple contains 114 calories.
1.5 cup almond breeze almond milk contains 45 calories.
36g carbohydrates, 18g protein, and 4g fat.
I find it really filling, and the total item has only 246 calories.
Just consume whey protein and black coffee for morning.
That’s only 120 calories, but you get 24 grammes of protein.
Ratio yoghurt has 25 g of protein. Combine it with the fruit and chia seeds. For extra crunch, try adding grape nuts. Around 300 calories.
If you don’t check it at diner, the entire day could be a waste. It sounds like your fear of hunger is making your diet difficult. While hunger is really strong for a few days, it becomes considerably easier to handle. I’d rather ignore hunger and eat three healthy meals without snacking for three months than deal with a year-long diet.
Every morning, I have two boiled eggs with low- or no-calorie sriracha sauce and a cup of coffee. It fills me up well. However, you could definitely add in a slice of bread or a protein like bacon or sausage for some extra calories.