#low cal nutrients

[meticulous-tendencies]

vega sport - 10/10 I’ve used this protein powder for over a decade and I always have it on hand

soylent powder - 5/10 I love their pre-made meal replacements but they’re pricey, I bought the powder as an alternative but it just isn’t very good!!

[ediet-the-right-way]

Today’s (Family Sized) Meal Prep ✨

Keeping everything clean and to minimal ingredients

As I don’t want my children to also struggle with eating disorder, I try and keep everything as clean and unprocessed as possible. (In addition, making sure to do the opposite of how my parents fed us where me and my siblings were all obese growing up …)

For myself, I have my own food I make. I made plain old chicken breast, purple potato, I have a tub of seaweed salad, and I made some sautéed cabbage, and egg whites, with separated egg yolks.

For the family, I made home made sandwich bread (or I’m attempting rather, I guess we’ll see when it’s out of the oven 🤡), but it was with whole wheat flour and Monkfruit instead of sugar to keep it sugar free. I also made them rice, orange sweet potato, and going to make the rest of the chicken for them.

Cooking in bulk like this, I have had no cravings for any of this food and no want at all to binge. I didn’t eat any of it while prepping it, (aside from a taste test to make sure things were cooked right). I find that meal prepping clean, unprocessed foods, you’re more in tune with your hunger cues. Eating clean makes this much more manageable.

Pics below ✨

See you later ✨

[moxley]

first of all good afternoon. today we're being grown up and admitting we are bumpily recovering from an eating disorder instead of calling it "disordered eating" and hoping that gets me away from the issue.

second of all. recovering from an eating disorder is sooo rough when you catch yourself in the act ... sweating my eyeballs off googling "low calorie cookie recipes" before realising that if i'm going to binge it doesn't matter if the cookies are 10 calories apiece if i'm trying to eat the whole batch of them.

the problem isn't that cookies are high calorie. the problem is eating the whole batch.

[fitforestfairy]

Fresh Salad 🥗

Kale 🥬, lettuce from my kitchen, cucumber, red onion, cottage cheese, olive oil, vinegar, salt, pepper, chipotle chili flakes, air fried pumpkin and sunflower seeds.

[colourfulfoodnutrition]

[powerpoison]

🌾cereals & legumes🌱

[freshmealplan]

Boost Your Health with a Weekly Meal Plan from Meals On Me

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Each meal is carefully crafted with the right proportions of protein, carbohydrates, and healthy fats. Eliminate the stress of planning, shopping, and cooking. Designed to provide the right amount of calories to support weight management. Enjoy a diverse menu that keeps your taste buds satisfied without compromising on nutrition.

[ibupr0fendolll]

TIPS AND TRICKS FOR FASTING!!!

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#1; low cal drinks

thirst is commonly mistaken for hunger during the fasting period, so here are some low/0kcal drinks that aren't just plain water to indulge in during your fast (guilt-free):

- black coffee (a good appetite suppressant. adding no calorie sweeteners will improve the taste)

- diet sodas/zero sugar sodas

- plain tea (opt for freshly brewed)

- ice cold glass of lemon & cucumber sparkling water

- electrolyte water (you can make these at home or purchase in-store, these will keep you energized and provide nutrients if you're doing a longer fast)

- flavoured mineral water

- black coffee & redbull (probably tastes disgusting, but gives you an excellent energy boost when desperate times call for desperate measures)

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#2; still bored?

if you're tired of these options in their liquid form, try using an ice cube/ice lolly mould to turn these into refreshing popsicles for hot summer days. it'll be a fun activity to get your mind off food, and a much more stimulating experience for your taste buds. freeze for 6-8 hours and they're ready!!!

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#3; low intensity exercise

make sure you're partaking in frequent exercise to keep the hunger and fatigue at bay. here are some examples of what you can get up to that doesn't put so much strain on your body:

- walking

- yoga

- meditation

- gentle stretching

- pilates

working out before or after your fast is always better than during. if you get too ill/tired, you may be tempted to break it

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#4; keeping your mind off food

fasting might mean you have more free time on your hands than before. the key is to stay busy so your mind doesn't wander off and you stay focused on your goals! here are some ways to do that:

- picking up a new hobby or learning a new skill

- tell yourself "i'll eat it later", this tricks your brain into reducing the immediate urge you have to eat the food, and gives you time to think about the consequences of eating it. by the time "later" comes around, you won't want it anymore

- watch a movie with an actor/actress with your desired weight

- create a th1nsp1r@t!on board on pinterest

- make a reward list (obviously with no food) for when you lose a certain amount of weight/complete a certain no. of fasts

(credit; @bxbblegxmbxtch17)

- buy yourself a piece of clothing in your desired clothing size (whether it's for your 1st gw or ultimate gw) and hang it in full view when you're working out/fasting to remind yourself why you started in the first place

- journal!!!

- read a book

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#5; breaking your fast

DO NOT pig out after your fast is over. that is still binging whether you have it all in one go or not. opt for more nutritious and lighter meals so as not to undo your progress and to slowly build back your tolerance to foods after a particularly long fast, such as these:

- grilled chicken salad = ~290KCALS

- quinoa and roasted vegetables = ~275KCALS

- strawberry oat smoothie = ~280kcals

- mixed vegetable stir fry over rice = ~255kcals

- lentil and tomato soup = ~200kcals

(note; these are just approximates and completely depending on your serving size & what ingredients you use)

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that's all i have today :) let me know what you think! i hope these helped, you got this doll ♡

[ms-demeanor]

Okay THANK YOU for saying “your body craves what it needs” is bs because that felt like bs this whole time.

Like you don’t need more sugar if you crave sweets that is NOT what that means. Sugar is a food that people crave because it tastes good/sugar I think is an addictive food??

Idk it just felt like people making excuses when they’re supposed to be trying to eat a little healthier (healthier, not low cal, not low fat or keto or whatever. Diets are bs but craving sweets does not mean sugar is healthy thing for your body rn)

People crave sugar because it tastes good, which is not a bad thing, and there is an evolutionary reason that sugar and fat taste good to us. Carbs are your body's favorite thing because it is SUPER easy for your body to break them down into useful molecules.

I'm not a fan of the idea that any foods are addictive and I'm skeptical of models that suggest "refined food addiction" is a thing with a measurable, real-world impact; there's a lot of debate in that area of nutrition science and to me it kind of seems like the tools people use to track food addiction aren't really examining the addictiveness of specific foods, but are decent screening tools for people who have compulsive behaviors around food (for instance, one group of people who the Yale Food Addiction Scale has repeatedly been demonstrated to be REALLY good at identifying is people with anorexia).

But your body needs sugar all the time, whether that's in the form of complex carbohydrates that get broken down into simple sugars by your body, or simple sugars that you stir into your tea that then gets sent to your cells as energy. If your diet doesn't have enough sugar in it, your body has a processes to turn non-sugars into sugar so that it can use the sugar (gluconeogenesis!). Sugar is unambiguously good for you in the way that fat is unambiguously good for you. You need sugar to survive and it's not a bad thing if you want to have a cookie or a soda or some candy, and again - your craving probably isn't telling you that you're deficient in a specific micro or macronutrient, but I still think that you should listen to your craving.

Like, I don't know how much you know about psychotherapy but the attitude that a lot of diet-focused discussion takes toward cravings reminds me of cognitive behavioral therapy. "When you crave chocolate, no you don't! Don't think about the chocolate, you actually probably need starch or sugar or something, let's redirect that into having a banana, or some frozen berries, or some spinach. Point away from the unhealthy craving and into the healthy replacement, or, better yet, ignore the craving. Mind over matter. You choose how you act."

(I actually think "X craving means that I want Y food so I shall replace it with Z, which is similar" "craving salt means that I am dehydrated and need electrolytes so instead of potato chips I'll have some soup" is how this goes most of the time. I think this is a diet culture thing, not a food positivity thing.)

And you know what I think that's a garbage way to look at both food and emotions.

When I'm craving ice cream it's not because I've been mostly vegetarian for a week and am low on dietary cholesterol (AN IMPORTANT NUTRIENT. Don't be scared of consuming some cholesterol), I'm craving ice cream because sugar and fat taste good. So instead of trying to pretend that I'm getting "what I need" from a piece of salmon the size of a deck of cards with no salt and some lemon squeezed on top, I'm going to scoop out a moderate portion of ice cream and eat it while focusing on how much I enjoy it. And I'm going to do that instead of sitting down with a pint and a spoon while I'm stressed at work and eating something that tastes good to distract from the fact that work is stressful. (And sometimes it's fine to sit down with a pint and a spoon but I will say that's generally best not to do while you're in the middle of something stressful)

And if you want to relate that back to therapy I see this as more of the DBT approach. I've accepted that I want ice cream so I'm going to eat it in an intentional way and enjoy it instead of eating so much that I don't want dinner, or that it makes me feel sick, or that I eat it without noticing it because I'm using it as a distraction instead of a snack.

I'm not trying to shut down the negative emotion or shun the "bad" food, I'm accepting that I have that emotion and I'm working this neutral food into my day so that I'll feel good tomorrow and won't get heartburn overnight.

So I see that you're trying to be kind of anti diet culture here, but I don't think people need excuses to eat sugar, and I actually think that making excuses to eat it is significantly less healthy than just eating the sugar (which, again, is unambiguously healthy to eat as part of a varied, filling, nutritious diet). It seems like you may have internalized some ideas about sugar that are not great even if you are trying to separate from diet culture.

Nobody is ever going to eat a diet so healthy and nutritionally complete that they don't want candy or cake or cookies sometimes. Food is not only fuel, it is entertainment and culture and comfort and distraction and celebration and a million other things, but it is not bad. I don't think there's a single universally bad food out there, or any food that never belongs as part of someone's diet (unless it's something you're allergic to - I don't care if you're craving peanuts, do not eat peanuts if you have a peanut allergy).

So it's okay to make sugar, you don't need to make excuses. It's okay to eat sugar if you're craving sugar, even if that's not what your body "needs". But also sometimes a craving is your body saying "I'm hungry and this sounds good, please feed me" even if you're not a finely-tuned spectrometer that's craving blueberries pie because you actually need antioxidants from the blueberries (you're not a finely tuned spectrometer, you don't need the antioxidants from the blueberries, it's perfectly fine to just eat a slice of pie).

[theambitiouswoman]

Bone broth is a magical drink with 6-12 grams of protein per cup. Longer cooking means more collagen & protein! Drink about 3-4 times a week

- Full of nutrients like calcium & magnesium for strong bones

- Collagen & gelatin helps with joint pain

- Heals gut & improves digestion

- Collagen boosts glowing, youthful skin

- Glycine= better sleep

- helps immune system

- Shiny hair & strong nails

- Hydrates with electrolytes

- Low-cal, high-protein for weight loss

- Fights inflammation

[summerthefairy]

€D TIPS 💜

1. HYDRATE with ELECTROLYTES🍉🍋🧂🍋‍🟩🥒

Add a dash of sea salt, lemon/lime juice, or electrolyte packs to your water.

Eat watermelon, yogurt, bananas, cucumbers, kombucha, coconut water. Please have a snack with essential minerals.

Your body cannot stay hydrated if it does not have electrolytes to balance. Drink lots of water but you NEED minerals with it.

2. MULTIVITAMINS 💊

Please take a multivitamin.

There are cheap bottles for 10 bucks at CVS. Anything works to give your body nutrients.

3. PROTEIN 🥩🍗🍳

Aim to eat a high quality protein source AT LEAST once a day. Plain lean meat or even a boiled egg is low cal.

I love plain chicken with rice and soy sauce, eggs on a snack plate, chop up some tofu with a miso soup or ramen pack, or any kind of meat.

Try to eat a carb or fiber with your protein. Rice, carrots, even an apple will help your body digest better 🍚🍎🥕

Eating some protein every day will lead to faster weight loss than fasting / starvation mode, making the body preserve cals, and will prevent a binge.

4. NO DAILY PROGRESS CHECKS 📆

Weigh yourself once a week.

Take progress pics once a month.

Any more often than this is not good for mental health. Weight fluctuation throughout the day is NORMAL and not good to obsessively check on.

5. DON'T EAT AT NIGHT 🌙

I try to stop eating after 9pm. It's better to let your body fully rest while sleeping rather than digest food. Don't stǎřve all day and binge at night, eat healthy snacks and stop eating before bed.

Don't go on extreme fasts. Let your body fast naturally over night and you can wake up and eat breakfast. It's called breakfast for a reason, you're literally breaking your nightly fast.

If you need a snack at night that's totally okay too! I just think it's a good rule of thumb to allow yourself energy throughout the day and save the fasting for bedtime! <3

6. DON'T OVER EXERCISE 🧘🏼‍♀️🏃🏼‍♀️

Walking is my favorite exercise. It's low intensity and easy to keep up with. Create a walking routine. Yoga is amazing as well. Stretch before bed, follow a tutorial on youtube.

I walk my dogs every night around 8pm, even if it's just for 10 minutes.

For a low cal diet you do not have enough protein or cals to sustain weight lifting or high intensity exercises. Take it easy.

A daily walk and a yoga video is enough.

I love weight lifting to build muscle but I eat well over 1.5-2k cal a day. Only do this if you are eating enough.

CONSISTENCY IS KEY

Extreme fasts or heavy restriction will lead to binging. It's better to eat nutrient dense foods every day like meat or fruit and veggies.

Same goes for exercise. It's better to create a consistent, mellow routine that's easy to follow every day. It shouldn't be a huge dreadful task. It should be part of your daily routine that you can keep up with.

I love you! Please be safe and take care of your body 💜 Stay beautiful and healthy <3

[blueeyedbblondie]

Losing more hair than weight?

Well me too but this is supposed to help

(nutrients and where to find them)

Iron:

beef

pork

fish and seafood

legumes

green vegetables

nuts

dried fruit

Zinc:

Nuts

legumes

grain products

fish and seafood

pork

liver

beef

lentils

peanuts and walnuts

Iodine:

seafood

seaweed

dairy products

chicken

eggs

banana

Protein:

Beef

chicken

fish

eggs

low-fat quark

low-fat yogurt

milk

seeds

soybeans

peanut butter

nuts

oatmeal

tofu

Vitamins:

A

Carrots

sweet potatoes

pumpkin

red peppers

kale

spinach

lamb's lettuce

honeydew melon

apricots

mango

B

meat

fish

eggs

milk

D

fatty fish (including herring, mackerel, salmon)

H

Liver

egg yolk

oats

wheat germ

nuts

mushrooms

soybeans

tomatoes

spinach

potatoes

fish

grains

I know that not everything is the lowest in cal but ✨️the more you know✨️, pick what you are comfortable with💗

[4bor]

Do you have any tips on how to not lose hair? I’ve been watching my weight and eating less than 1000 cals for three weeks and have already lost a ton of hair. Is there anything I can do to minimize it?

hey! here are some tips

protein intake, even though you're eating fewer calories, you can also increase your protein intake by making sure that the food you're eating (that are low in calories) have enough protein. if you can't eat more food, you can take supplements like whey, or plant based protein powder

managing stress, stress can be the cause of hair loss, so focus on stress management techniques like yoga, meditation, and breathing excersises.

hydration, make sure to keep yourself hydrated. drink plenty of water to keep your body and scalp hydrated

hair care routine, use gentle, nourishing hair care products. avoid over-washining, excessive heat styling, and harsh chemical treatments. have scalp massages with oils like coconut or castor oil to improve circulation and promote hair growth

nutrient-dense foods, even with a low calorie intake, you should prioritise foods that are packed w/ essential nutrients. foods like leafy greens, berries, lean proteins, nuts, and seeds can provide you with nutrients without adding too many calories