1500 calories

jaykay · 26-Sep-07, 09:01 PM

I usually have eaten about 1700 cal/day on average, and now I'm trying to (still) lose body fat, by increasing my workout from 3 days of weight lifting and 2-3 days of cardio (30 min), to 3 days of weight lifting + 5 days of 1-hr pretty intense cardio. I'm trying to eat 1500 calories since 1700 was not doing anything for weight loss. It's HARD for me to eat only 1500, esp. at night, I can feel my blood sugar get a little low (I'm not diabetic). Do you think I just need to get used to this decreased calorie amount of is it too low for me if I"m feeling low blood sugar given increased cardio as well? By the way, I'm 5'4", 135 #, female, 23, BMI 24ish.

**Lady C** · 26-Sep-07, 09:07 PM

When do you do your workouts? In the evening? If this is the case, maybe you need to eat more post-workout.

Eat more good fats at night will help with the low-blood sugars like some almonds.

**.V.** · 26-Sep-07, 09:11 PM

1300 to 1500 should be about right for you to lose fat on. But, how balanced is your diet? Are you trying to just, "low fat" it? If so, you will be hungry all the time...grouchy too.

As LC said, more good fats later in the day (I tend to think more fats all day for many people). And more fibrous green veggies to keep hunger away. They are almost like free foods. It's very hard to get fat on broccoli.

jaykay · 26-Sep-07, 10:03 PM

Quote:

Originally Posted by Lady C

When do you do your workouts? In the evening? If this is the case, maybe you need to eat more post-workout.

Eat more good fats at night will help with the low-blood sugars like some almonds.

I do weights in the mornings (I need to eat something 30 min prior) and cardio in evenings (also need to eat carbs 30 min prior to avoid low blood sugar) and then something afterwards.

jaykay · 26-Sep-07, 10:05 PM

Quote:

Originally Posted by a_welch503

1300 to 1500 should be about right for you to lose fat on. But, how balanced is your diet? Are you trying to just, "low fat" it? If so, you will be hungry all the time...grouchy too.

As LC said, more good fats later in the day (I tend to think more fats all day for many people). And more fibrous green veggies to keep hunger away. They are almost like free foods. It's very hard to get fat on broccoli.

I get about 60% carbs, 20% pro, 20% fat. I have a balanced diet of whole grains, lean meats, low fat dairy products, and fruits and veggies.
I could probably benefit from simply filling up on tons of veggies, but that won't help if low blood sugar is the problem. I don't pay attention to when I eat fats...I have lean meats at dinner but even they contain fats, although saturated. I have fish sometimes. I guess I could have some nuts at night time?

**.V.** · 27-Sep-07, 01:42 AM

That would explain the low blood sugar and the hunger. Reduce the carbs to about 45% and increase the protein to about 35%. If still having problems, drop carbs to 35% and increase fat to 30%.

Oh yeah, saturated fats really aren't the devil. Remember, they support hormone function. When chosing fish, think about eating the oily fish like salmon. Yeah, nuts are a good source of healthy fats and can be satisfying for a night time snack.

Dana_k · 27-Sep-07, 08:53 AM

well if you are increasing your workout you can stay with 1700

**Lady C** · 27-Sep-07, 08:56 AM

Quote:

Originally Posted by a_welch503

That would explain the low blood sugar and the hunger. Reduce the carbs to about 45% and increase the protein to about 35%. If still having problems, drop carbs to 35% and increase fat to 30%.

I second that! More protein, less carbs.

I would also make sure my post weight workout is some oatmeal or baked potato or similar with some lean protein.

Post cardio I would make sure it is veggie carbs not starchy carbs like peas or green beans and some lean protein.

What are you eating pre-weights and pre-cardio?

**LiftGirl** · 27-Sep-07, 12:28 PM

In addition to what andy and LC said, I would try making 2 of your cardio sessions 20 minute interval training. It should be intense enough that you CANNOT do more than 20 minutes.

What's your lifting routine like? Are you sticking to mostly compound exercises?

jaykay · 27-Sep-07, 01:03 PM

Quote:

Originally Posted by a_welch503

That would explain the low blood sugar and the hunger. Reduce the carbs to about 45% and increase the protein to about 35%. If still having problems, drop carbs to 35% and increase fat to 30%.

Oh yeah, saturated fats really aren't the devil. Remember, they support hormone function. When chosing fish, think about eating the oily fish like salmon. Yeah, nuts are a good source of healthy fats and can be satisfying for a night time snack.

How will a low carb diet work if my problem is carbs being too low in my blood already. Also, that's a lot of protein. Is that even safe to eat that much daily. And that's on the higher end of fat, too. Is there literature to support this macronutrient ratio, for hyperglycemia?

jaykay · 27-Sep-07, 01:05 PM

Quote:

Originally Posted by LiftGirl

In addition to what andy and LC said, I would try making 2 of your cardio sessions 20 minute interval training. It should be intense enough that you CANNOT do more than 20 minutes.

What's your lifting routine like? Are you sticking to mostly compound exercises?

I do full body routine MWF, a mix of compound plus machine exercises.

jaykay · 27-Sep-07, 01:06 PM

Quote:

Originally Posted by Lady C

What are you eating pre-weights and pre-cardio?

pre weights: something like yogurt w/ cereal, or apple w/ PB

pre-cardio: usually the same thing as above...some carbs plus pro seem to work for me, as long as it's w/in 30 min prior to exercising.

jaykay · 27-Sep-07, 01:56 PM

Do you think I should get tested, or oficially diagnosed, for hypoglycemia? I mean, I feel it almost every day several times a day...just wondering if I should see a doctor about this too.

**.V.** · 27-Sep-07, 04:16 PM

I think it's more dietary than an actual metabolic condition from what I've read so far. But, no one can diagnose you over the internet so if the symptoms persist even after making the suggested nutritional changes and giving them a little while to work, then yes of course you should see a doctor and have a fasting blood glucose test done. Maybe even a glucose tolerance test. But...try the dietary changes first and I'll bet you save yourself some money and a few venipunctures.

**Lady C** · 27-Sep-07, 09:00 PM

I would avoid the PB pre-workout. It slows down the digestion too much. Eat some lean protein instead.

The hypoglycemia is more food choices and timing (from my understanding). I would just try to eat protein with carbs so you don't see too big of a drop. It may be you are not eating enough of something, as well.