Hi Amalie! I was just wondering how you split up your calories/meals in recovery? Thanks so much!
Hi! In recovery I ate like more or less like this;
Breakfast 08:00; 600-700 calories Most oftenly; oats w/topping (my favorite was/is chia seeds and berries), bread, cripsbreads, fruits (both fresh and dried, often 1 apple and some dried figs) and chococoffee with milk and chocolate covered nuts. Yes, often all of these in one meal.
Snack 11.30; 500-600 calories Most oftenly; nutrition drink or ½ liter full fat milk, nuts (yoghurt nuts or almonds) and banana OR a smoothie of bananas, pb, chocolate powder, milk, chia seeds,
Lunch 14.30; 600 calories Here I varied more, but it was often cereal w/raisins and milk (obviously), bread, crispbreads, nuts, fruits (often mango or grapes), some dark chocolate, a glass of full fat milk or smoothie etc.
Dinner around 17-00-17.30; 600 calories In most cases ½ plate with rice/pasta/potatoes, ¼ vegetables, ¼ proteins (seafood, Quorn vegetarian ”meat”, beans, chickpeas etc) and some sauce or dressing on the side, often ketchup, quark, butter or soy sauce. After dinner I usually had a snack of hot chocolate w/milk and some dried figs/a microwaved banana with cinnamon.
Supper around 20.00-21.00; 600 calories Lots of rice cakes with all kinds of spreads (avocado, butter, salmon, pb, macerel, jam etc), dates, 1-2 eggs, fruits.
= 3000 calories
I ate like this because it was simple and fit with my schedule. Sometimes I ate 700 calories for breakfast and 500 calories for snack, for example, but always 3000 in total. Oh, and obviously no exercise, I stayed mostly sedentary. I planned all my meals the day before, but they were usually pretty much the same. I needed a very strict and detailed plan here because I was underweight and my main priority was to gain weight because so many of my symptoms, especially the extreme rigidity and obsessive behavior, were side effects of being underweight and undernourished. I was scared that I would make it a habit to be so obsessive around my meals, but I gradually got less rigid and obsessive the more I ate and gained.
In the beginning I weighed everything, even cucumber. Awkward but true. I gradually stopped weighing and counting down to every single digit. For example, one week my goal was to stop weighing vegetables. Then I stopped weighing oats, and measured it by tbsp or dl instead. Then I stopped weighing bread etc.
So when did I stop eating after a 3000 calorie meal plan, and how? My psychologist wanted me to keep on eating this way until I reached bmi 20, and then gradually start eating after hunger cues. She said that a bmi of 20 or above made the risk of a relapse lower. Just like so many in recovery I had this little period where I though I could maintain bmi 17-18 and be ”healthy”. Yeah right. At that bmi I was still obsessed with food and body, I was extremely rigid and disordered in every way. No period and no wish to do anything besides analyzing my body and counting macros. It was hard to let go of my ED, and I kind of wanted to choose a ”lifestyle” where I could stay obsessed with food and body. I was actually close falling into the *scary music* .. Fitness trap!!!! Luckily I was surronded by a psychologist and family members who convinced me to recover. This could have gone so wrong, as society sees orthorexia and fitness as healthy.
I gradually started eating after hunger cues at bmi 19. Risky indeed, but I was so close to mentally recovered as possible and my period was back. I did not made a goal of ”cutting down my intake”. I started to eat one meal on hunger cues, for example I followed my 3000 plan except for lunch, where I ate xxx calories. Then I did this with more and more meals, and suddenly I ate freely. It was amazing! Such a relief. What happened to my weight? I gained around 2 kg by eating after hunger cues, and then the gain stopped. I dont weight myself anymore, but I see that my weight is pretty much the same as half a year ago. If I had started eating after hunger cues early in recovery, I would probably not have recovered (I did not have much appetite) unless I got hit by extreme hunger.
A common mistake is that people think that when they are recovered they have to stop eating 3000 calories. Some days I eat way more than 3000 calories, and that is ok. That is normal. We are not machines who need exactly xxxx calories a day. If I sit on my ass all day I tend to eat less than if I move around a lot, not because I think ”gosh I dont need much food today, I dont move”, but because my body does not crave as much food as if I was active because I dont need it. And lets not forget my ovulation-extreme hunger! 2 weeks before my period (though my impression is that some get it right before- or during their period) I get extreme hunger that lasts for 1-3 days. It is scary, but I follow it because I know my body needs extra energy then. The EH passes. Everytime. My body does not magically change. My body is smart and I will listen to it.
Now I probably answered more than you asked for, but we get so many questions about when and how to eat after hunger cues etc, that I decided to write a longer post about it.
i need some advice. im at bmi of 20.3 but i have quite thick thighs (im pear shaped but its mostly muscle) i would like to slim them down but dont know how. when i try diets i always lose weight in my upper body. i go to the gym almost every day and i dont know if its good or bad to work out my thighs
You can start a bulk and cut cycle by cutting down to a 18.5 BMI first by eating at a deficit and then eating at a surplus and performing strength training with focus on your upper body. Eat sufficient protein for building muscle/toning(0.8-1g per kg of body weight) and then cut down to 18.5-19 BMI again after bulking to a BMI of 21-22 or a body fat percentage of 25-30%. Rinse and repeat and eventually you will be able to cut down to 15% body fat while not becoming underweight because muscle is more dense than fat. Hopefully your body composition and fat distribution improves after this. If what you say is true and that your legs are mostly muscle, performing cardio with a focus on your legs should cause mild atrophy on any excess muscle there(they will not be so muscular) over time. Hope this helps, do check out /r/fitness or /r/xxfitness on reddit if you still want more answers than just me.
because being at a higher weight is not a sacrifice.
nothing is being lost by not being thin anymore.
I am not prettier at bmi 19 than bmi 20 or 21.
when I had that ab line down the middle of my stomach a few weeks ago no one even fucking saw it except me like wow congratulations anna you have an ab outline but you still can’t eat cheese and you can’t order desserts at restaurants.
hello! i have a question about BMI. my goal weight is equivalent to a bmi of 19. i have been warned that this 'normal' bmi is not healthy, that it is dangerous. Why would they class something dangerous as normal? how could a low, but 'normal' bmi be bad? thank you!
This is an excellent and important question. The kind to which I am in no position to answer as I know nowhere near enough to give an educated response. However, I will post this question to those who follow me. I know quite a few of them are trained and educated in personal fitness and dietary health.
My bmi is 19.5 and I'm freaking out. I've binged for the last three days and I am so ashamed. Today I restricted again. I just need a few more good days so I can feel pretty again. Although it comes with being so cold and tired but I'm not even underweight. Why is this so difficult
don’t freak out, you are in control..i believe in you. even if you binged the last couple of days, tomorrow is a new day and you can start over. take it day by day, and try your best to do it the healthy way so the result can be long lasting. the best way i stop binging is by drinking a lot of water and staying distracted. if you feel like binging send me a message and i’ll try to keep your mind off of it. best of luck!
This may sound incredibly weird, but I've considered donating my eggs to get money for my top surgery (its like $8000 for every time you donate and I'm desperate) and I was wondering- does T affect the fertility of your eggs?
Donating eggs can be an effective way to make money and/or fund aspects of your transition but the screening criteria for who can donate eggs is more strict than people tend to think. Specific criteria for who can qualify as a donor vary by location but these basic requirements are fairly common:
Between the ages of 18 and 32 (you must be 21 at some clinics)
Have a BMI between 19-29 (the upper BMI limit can also vary, some clinics say you must be “height/weight proportional”)
Have regular, monthly menstrual periods
Not using contraceptive implants or Depo-Provera injections as a form of birth control
Have both ovaries
Psychologically healthy (depression can be grounds for disqualification)
No current use of psychoactive drugs
No history of substance abuse
No family history of inheritable genetic disorders
Willing to take injections
Dependable, mature, and able to keep appointments
No tattoos, body piercings or blood transfusions within the past 12 months
Egg donations are a highly selective process and if you aren’t a prime candidate then there’s a good chance you’ll be disqualified somewhere in the process. If you pass the basic screening requirements and get accepted by a
clinic then you’ll undergo a physical exam (usually including blood work
and an ultrasound) and psychological evaluation. Testosterone use, whether you’re currently on it or have been on it in the past, would more than likely make you exempt from being a donor given it’s effects on the reproductive system. Certain effects of testosterone, such as diminished ovarian function and/or poor egg quality, would fall under physical disqualifying factors. If you’re currently on testosterone but were somehow accepted into a donor program then keep in mind that you would have to stop testosterone for the entire process. Also keep in mind that the donation process includes regular hormone injections that stimulate ovaries which can lead to increased chest size, weight gain in ‘female’ patterns, and other potentially dysphoria-inducing effects. There’s a possibility that you will qualify as a donor but I want to make sure you’re as realistic as possible about your chances of being accepted and of what the process entails. Donating eggs in a physically extensive process that shouldn’t be taken lightly.