How much calories do I need when I exercise?
Posted Tuesday, October 1, 2013 at 8:02 AM
I have started eating in a whole-foods plant-based way two months ago after reading books by other authors (McDougall and Esselstyn) and are now trying out Dr. Barnard's recipes.
My ideal BMI weight is 83 kg / 183 pounds according to an online calculator, and currently I weigh 92 kilos / 203 pounds, I'm 1.89m tall.
During six days of the week I also exercise for 1 hour in the morning, and burn 800 calories with it.
By applying Dr. Barnard's rule of 10 I should eat at least 183 x 10 = 1830 calories.
But by deducting the 800 calories I burn with my exercise only about 1000 calories result.
After reading Dr. Barnard's book 'Breaking the food seduction' I understood that I was not eating enough calories, an old habit brought on by several previous (and useless) diets.
I increased my breakfast by 50% in calories (from 100 to 150 grams of Swiss style oats with a sliced apple and ricemilk).
Two things happened: I was not hungry anymore later in the evening and immediately I started to lose weight. That first week I lost 1kg / 2.2 pounds.
I actually lost more weight during that first week of eating a bigger breakfast, but by the end of the week I gained weight slightly.
Well, one week is of course not enough to conclude anything. But I'm now wondering what my ideal calorie count should be.
Is that my rule of 10 minimum 1830 + exercise calories 800 = 2630? Or should I leave the exercise out of the equation?
I know that I should eat until satisfied. But after years of losing and gaining weight I'm afraid I don't know what's right anymore.
For another thing, I love to eat and can easily eat enormous amounts of food, even if they are plant-healthy.
One last question, is my assumption right that by eating too few calories I didn't lose weight, did my body go on 'starvation-alert'?
Thank you for any feedback!