Cutting Calories by the Hundreds
Since my surgery last week, I have come up against the caloric wall. You just can't just drop 400-500 calories a day from your daily diet by walking a few miles a day. I am mad that I can't get out there and run a 5 or 10K; it could be weeks before I can do anything other than walk or spin at a low heart rate. (Need to keep the cardio under 120 BPM for healing purposes - otherwise the throbbing will kill me.)
After nearly a week of IDGAS eating, it's time to take control. I apologize for being a bad example. Without the use of one hand, I have to rely on foods prepared by my wife or some evil corporation. Everything labeled bite size is junk.
My main calorie cutting tools are replacing the bad with better and cutting out the atrocious stuff such as saturated fats, junk calories (that don't target other macros that I need) while controlling portions! What's tough is the guidelines that I received from the nutritionist for sodium, protein, fat, carbs and fiber!
Here is what I am doing to stay in the 1600 calorie range.
- Breakfast Sandwich: I am back to a breakfast sandwich with Thomas' WW Mini Bagel, 1 cage free egg (cracking then with one hand like Rachael Ray Wolfgang Puck!), 1 turkey sausage (because I can't cut fish or bait) and a slice of all natural low-fat Swiss cheese. 329 calories. That save about 80 calories over most cereal and keeps the protein up.
Net Calories: 329
- Vitamins and Supplements: 100
Net Calories: 100
- Morning Snack: Reduce the size of my Apple Raspberry fruit salad by dropping the apple. I can't cut the apple, and it loses me about 80 calories along with the carbs that go with it. I still have the Greek 0% plain yogurt, the mixed frozen berries (blueberries, strawberries, raspberries, and black berries), the walnuts and the sprinkle of dried cranberries. 320 down to 240!
Net Calories: 240
- Lunch: This is the tough one. I can't make much of anything but a sandwich. I really hate to eat cold cuts because the sodium is BAD! Bread is a little tough to handle, so I got some Joseph's Flax, Oat, Whole Grain Tortillas. However; today, I had my wife cook an extra chicken breast and cut it up. Add a few florets of broccoli and I am good. Either way I am at 300-400 calories.
Net Calories: 300
- Afternoon Snack: I dropped the banana saving about 100 calories. I like them because they keep the leg cramps (along with water) to nearly none! I know that pickles are full of sodium, but two spears is virtually NO calories. Sodium is 210 and I have 2000 per day I can have.
Net Calories: 4
- Dinner: I always do well with dinner when we eat at home. Being unemployed this is how it's going to be for the time being. It's 4 oz of lean beef, pork, chicken, or fish. then we add some veggies. 400 calories is easy.
Net Calories: 450
- Desert: I am not giving up my chocolate. (250 cals) But I am willing to cut out one piece for a savings. substitute watermelon a few times a week to save 100 calories.
Net Calories: 160
Daily Caloric Total: 1593 (I probably have a little wiggle room at dinner, but not much!)
So tell me, how would you cut 400-500 calories from you daily "budget" if you had to?
Thanks for all the votes and comments!
* Start drinking my coffee black. (Tea too.)
* Little to no bread aside from my sacred morning (low cal/low fat) toast.
* Dip my apples, celery, banana, whatever in PB2 instead of having some peanut butter.
* Little to no processed sauces. Whatever I have is on the side.
* Carry a big bag of carrot sticks with me at all times. Munch on these and other veggies as much as I can.
* Only have water when I eat out. (Still working on this one. I really like my Green Tea Iced Tea with Subway on Tuesday and it's only 130 calories....)
Sorry about all you've been hit with lately. I hope you come out of this time stronger and healthier than ever!
I too have to cut out bananas now and then. I didn't realize that they can help with leg cramps...I might have to add them back in.
Good luck! :)
You are doing a GREAT job - don't get discouraged and keep writing!! It will help you and selfishly the rest of us!!
Good luck with this one John but I have faith in you Toull get it done!!
Cabot American Cheese Slices, 0.5 Slice 35 cals
Jones Dairy Farm - Brkfst Ham Slices-Fully Cooked, 1 Slice 25 cals
Fiber One - English Muffins - Light Wheat Multigrain 100 Calorie, 1.Muffin 100 cals
Eggs - Fried (whole egg), 1 large 90 cals
Total is 250, and I find the American cheese 1/2 slice melts nicely to cover the whole egg-muffin.
Try a large salad at lunch with 3-4 oz of lean protein. I suggest Marie's Yogurt Dressings, most are 40-50 cals per 2 TBLS, and taste the best. Blue Cheese, Honey Mustard, Creamy Feta and Parmesan Ceasar.
Best time of the year to walk -- at least it's not FEB. Your body will be burning calories in the healing process - don't underestimate the fuel needed to rebuild. Good luck.
Hope you are back to being ship-shape soon!!
As I've also hurt both my knees I'm not able to do any exercise for the next 6 weeks or so. Struggling with the same question as well. Where do you take out the calories you don't need anymore? I started at 1600 kcal and now aiming for 1400-ish.
For me it's changing out the sandwich in the morning for somewhat more oatmeal. Saving 50 kcal. I'll skip one of my normal two pieces of fruit for another 50 kcal. During dinner I'll skip the potatoes, which is close to 100kcals saving.
As someone mentioned earlier you also need some calories for your body to heal itself. Perhaps staying at the same weight is your best bet at the moment?
1/2 cup ff cottage cheese
1 table spoon smuckers strawberry preserves mixed in
topped with 2/3 cup dry cereal (today banana nut cheerios)
this totaled about 165 calories
or packet reg oatmeal with splenda
cup rf milk
scoop vanilla whey protein
370 calories
weight watcher wrap
3 large egg whites
ff mozzarella
tomato
spinach leaves
smart beat mayo
a slice thin n trim turkey breast
a very filling 269 calories
cup spinach
can white albacore
1/4 cup ff feta
2 tablespoon greek vinagrette
145 calories
salad made of iceberg lettuce
4 large egg whites, one yolk
tomatoes
small chopped apple
drizzled with reduced fat ranch dressing
250 calories
For sweets, I have been replacing my chocolate with either berries, or apples. This way I'm satisfying not only my crunch addiction, but also getting that sweet tooth off my back. At least with the apples. The berries add a different texture to my palete instead of the melted goo of chocolate. Plus they are sweet naturally, so no need to eat them with anything keeping the calorie counts down even more.
I also would not go out to eat. Not that I do much now but that would go for a long time.
As far as the bike and walking, Keep that up. Spin, Walk, it's all good David. Doing something is always good for the body, mind and spirt.. It also helps you think clearly. Nothing is better than a good walk to get you right in the head. Idea's come out when you have "ME TIME" . So, don't give that part of your day up.
Keep fighting, things will come your way David.. Watch a film called, "The Secret" then go have a walk.. Tell us what you learned David. It's on DVD or Netflix.