A hefty amount of calories!!

[Frankbutchersfangs]

Been low carb for around 10 months and have got to an ideal weight/size for my height. Downloaded an app today just to make sure I am low/moderate carb and yep, I’m in the low to moderate carb range (100 - 115 g carbs) but what’s astounded me is the amount of calories I’m consuming- 2,780!! I’m not tall and I’m slim and lean. How the hell have I managed this amount of calories and still maintain a lean body? When I used to calorie count I used to maintain at 1,800 roughly. Anyone else found the same?

Calories in a food database doesn't mean calories absorbed. If you eat a lot of protein as most low carbers do, you only absorb 70% of them as 30% is needed by the body to transform them into a usable form of energy. Same if you eat more whole foods such as whole almonds vs almond meal. To break the matrix of almonds, again roughly a 30% is lost (on the other hand you absorb 100% of grounded almonds).
30% of your calories count brings you to your 1800, so it fits.

@Frankbutchersfangs what do you eat in a normal day sounds fabulous

Not all calories are equal. There is an element of calories in, calories expended, but there is also importance on what you eat.

Hi Parsley

So this is a typical day's eating for me:

Don't eat breakfast as I'm not hungry in the morning.

Lunch - large salad with spinach and salad leaves with a generous amount of olive oil, avocado, walnuts (or mixed nuts), Sunflower seeds, and cheese. Sometimes add chicken.

Snack - apple.

Dinner - Popeye's chicken (chicken breast with tomatoes, garlic and onion with double cream sauce) or Brocolli and stilton omelette; Lime turkey lettuce boats and other Joe Wick's low carb recipes. Sometimes make a spicy cream soup which consists of 300 ml of vegetable stock, garlic, onion, butter, mixed vegetables and double cream with chillis.

Dessert - full fat greek yogurt with blueberries and flaxseed or 85% dark chocolate.

Interestingly, I am gaining muscle on this style of eating. I have started doing pole fitness and my back is getting ripped. So I guess this is where all the calories are going.

@Maraschina Thanks, that makes sense. I think I did read that somewhere and I guess that is why people tend to slowly gain weight on processed food diet.

@Frankbutchersfangs that does sound really interesting I had heard about not all calories being equal so just a massive salad and carb free supper well done !

Thanks @Parsley1234 😊
I used to calorie count but was always so hungry and tired, and hated having to log everything. This way of eating really suits me and my skin glows, I have loads of energy and I am satisfied appetite-wise by what I have eaten (I have a massive appetite). The only downside is not eating chocolate but I was an addict (couldn't just eat one medium sized bar of dairy milk, had to have a 200 g bar on an evening and still be craving more sugary stuff) so its better for me to abstain completely.

@Frankbutchersfangs same same. Did you start with any book ? I did low carb in lockdown it really was good for me loads of energy and looked great .

I get really confused how to work out grams of carbs

Hi Parsley
I read Jason Fung Diabetes Code - he is a strong advocate of fasting and low carb, so I just looked up the information on the internet about what foods to eat etc. I thought going Keto (less than 50g of carbs) would be too restrictive for me. I wanted something that was almost effortless and healthy, I didn't want to be miserable like I was when I was counting calories.

I never count how many carbs I am eating but I have a general rule of thumb, and hopefully this will help you:

I never eat biscuits, cakes, chocolate and crisps or other ultra-processed foods, unless it's a special occasion (i.e. meal out once a week or someone's birthday or on holiday)

I make meals using low-carb ingredients such as almond flour, double cream, butter, vegetables, nuts, meat etc.

I allow myself fruit generally (except bananas) because I really enjoy them and they are full of nutrients. Plus I am reasonably active so I figure this will balance it out.

Oh, I forgot to add, I never eat pasta, potatoes or chips unless it's a meal out/special occasion, either.

Thank you @Frankbutchersfangs i have his book I’ll reread x

How is that nearly 3000 calories?

you’re eating a salad for lunch, a reasonable dinner, and yoghurt for pudding.

how does a salad add up to 1000 calories, soup/omelette or Turkey lettuce boat another 1000, and 500 cals for yoghurt and fruit? With 250 left over?

are you sure your calculations are accurate?

🤦‍♀️ yes my calculations are accurate! It’s not just a boring lettuce leaf salad - it’s covered (and I mean literally dripping) in olive oil, loads of cheese, loads of nuts, a large avocado and sunflower seeds. The soups are double cream, along with butter and everything else! The portion of Greek yogurt is huge

come on it doesn’t take a rocket scientist to realise if you were on a calorie restricted diet you wouldn’t be able to eat the above without going severely over maintenance (unless an athlete)

The easiest explanation would be that you are not at those calories every single day. By skipping breakfast, you are naturally restricting calories intake.

In addition to that, it is extremely complex to accurately calculate calories,

I think it is becuase you are only eating whole foods and not ultra processed foods. The body has to work a lot harder to release energy from seeds and whole grains than say from refined flour. Calorie counting is pretty pointless, if you switch to an unprocessed diet you will generally loose weight without any need to count.