Diet Question

On average I get approximately 700 calories daily.  If I exercise, that decreases it by about 5-600 calories.  I need to know how to increase my calorie intake but need to do it healthy.  I can't eat that much because I then get sick.  One of my snacks is a protein shake and that is just to make sure I get my protein in that I need.  My average daily protein is between 80-90 and my carbohydrates is between 80-110 (barely going over 100).  Please help me.  I have started going to the gym recently and walking daily.  Thank you for all the help. 

Okay, first of all, I need to know what you are doing to burn 500-600 calories a day!

I make my protein shakes "extra strength", meaning that I mix 1 1/2 scoops to the minimum amount of water.  I like them that way, and it's more bang for my consumption buck.

Add complex carbs to your meals.  I started adding ground flax to my yogurt for a calorie boost and omega 3s.  I also starting adding a few nuts to things here and there.  When you are limited by how much you can consume then you need to start looking at WHAT you consume.  Do you use fat free cheese, dressing, condiments, etc?  Can you tolerate the regular versions?

How about some greek yogurt or cottage cheese? both are good protein sources.  chicken is another good option.

How much do you eat at a time? How often do you eat?

• These are the rules I followed/follow: 
•  
• *Drink 64 ounces Liquids daily (drink up to a meal, wait 60 minutes after a meal) (I add 2 packets sugar free drink mix and 1 teaspoon Benefiber to 2-32 ounce water containers)
  

• *Must eat at least 60 grams of Protein a day (100 or more grams beginning at 1200 calories a day)
• *Eat no fat/lowfat dairy products
• *Eat simple (fruit) and complex (vegetables, whole grains) Carbohydrates (I do not count daily grams)
• *No more than 15 grams of Sugar per meal (more grams if able to tolerate-I allow myself no more than a maximum of 30 grams Sugar per meal from Simple and Complex Carbohydrate sources because I do not seem to dump on Sugar)
  
• *Eat 3 main meals (B, L, D) no further than 5-6 hours apart
• *Eat 1 protein snack at 1200 calories a day at least 2-3 hours from breakfast
• *Eat 2-3 protein snacks at Maintenance calories a day at least 2-3 hours from B, L, D
• *3-6 Months After Surgery: I ate 600-700 calories a day
• *6-9 Months After Surgery: I ate 800-900 calories a day
• *9-12 Months After Surgery: I ate 1000 calories a day
• *12-18 Months After Surgery: eat 1200 calories a day (I ate 1200 calories a day until 15 months when I reached my goal weight)
• *18 Months after surgery (or when goal weight is reached before 18 months): Maintenance calories (BMR/RMR & Activity Level) (Malabsorption of calories lasts approximately 18-24 months) (I eat 1700-1800 calories a day to maintain my weight loss of 200 pounds at a weight of 131 pounds. My height is 5'4")
• * I do not participate in a formal exercise program due to Rheumatoid and Osteoarthritis. I do move around a lot more and do a lot more walking.

As long as you can get your protein in, don't worry about it.  You're going to be eating less than your body uses - that's why you lose weight at this stage.  There is only a concern if your labs don't look good, or if you become underweight.  With the protein you're eating, and if you take your vitamins you should be OK.

I wouldn't get in the habit of "adding back calories" for exercise.  Just exercise consistently, and you'll have a good habit for long-term maintenance.  As you get further out, you'll figure out what your body needs to maintain a constant weight.  In the meantime, enjoy the downhill ride!

Make a schedule to eat every 3 hours and stick to it. It's still what I do at almost 4 years out. Do not worry about net calories (calories in minus calories burned). Our bodies do not work that way.