Protein shakes

What would be cheating?

Are you actually losing weight? If you are, then doing weights will achieve little - if you're in negative energy balance then there's nothing going spare to build additional muscle and 'bulk' up. You may develop more muscle at the expense of other body tissues, but an energy deficit creates a catabolic (breaking down tissue) environment, which doesn't really support significant muscle development. And, unfortunately, the body is quite good at hanging on to fat - if you are losing weight, then some of it will be muscle.

You need to create a positive energy balance, and the only way to do that is to consume more than you use. What is your diet like? You say it's incredibly well-balanced, but what does that actually mean? Can you give an example of a typical day's intake? Ultimately, if you are losing weight and aren't willing to cut back on the amount of activity, you have to eat more. Either larger quantities, or include foods that are energy dense into your diet to give the required additional calories.

Your diet does sound healthy, so it's probably a case of finding ways to make it more energy dense without introducing too much refined sugar/unhealthy fats and without increasing portion sizes too much, especially as you say you don't think you can eat much more.

What do you have on your toast? What sort of milk do you use?

Nuts are a great way of adding energy to a diet, and if you opt for raw and unsalted, then they're a perfectly healthy addition. Snacking on nuts once or twice a day can easily add a few hundred calories without needing a massive portion. You could add cashews to your pasta perhaps, or just eat a handful as a mid-morning/afternoon snack.

Peanut butter on your toast or bagel would up the energy content of your diet, as would option for a 'whole' (i.e. not low fat) yoghurt. If you like cheese, you could add some to your pasta or evening meal.

Whilst it's not the healthiest of options, there are some very high energy desserts you can get in the chilled aisles of supermarkets - individual pots of tiramasu, cheesecakes, trifles, etc. In the context of the diet you describe, it wouldn't be the worst thing in the world to have them occasionally during the week. Whilst they are generally high in sugar/fat, they'll provide the energy you need to prevent weight loss in a manageable portion size, and you need to balance the health risks of a 'treat' food with the health risks of being underweight.

I hope that helps

Not a pain at all I'm a dietitian by trade, so I quite like talking this subject!

Nuts are naturally high in fat, but not all fats are created equal and it's important to remember that you do need to have some fat in your diet! Nuts are a great source of healthy fats, especially in their raw state, and are also highly nutritious for their vitamin and mineral content. Different nuts will give different ratios of fats, so eating a variety is the best thing to do. Personally, I love Brazil nuts (very crunchy - chocolate coated is my all time favourite snack And excellent post-exercise due to the protein and carb content) and cashews (almost meaty in texture). Walnuts, almonds, peanuts, pistachios - whatever you like really. If you are concerned about fat in your diet, it might be worth noting that a diet rich in good fats is actually cardioprotective - you're less likely to suffer from high cholesterol, heart disease, high blood pressure, etc. That doesn't mean eat nothing but nuts - it's all about balance!

It's common for people to be wary of fats and sugars - the healthy eating message is everywhere! However - and a lot of people have trouble with this - the healthy eating message is intended for the general public, and you have to remember that the general public tend to be rather sedentary. Athletes, and people who engage in a lot of exercise, have different needs. That's not to say you shouldn't follow a healthy diet - being active doesn't mean you're completely protected from the risks of heart disease, diabetes, etc. But it does mean that you need to adapt to your own lifestyle. And given the high workload of cardio you describe, and the weight loss, it's evident that your diet isn't currently meeting your needs. If you need to get a few extra calories from 'unhealthy' foods, then so be it. They tend to be at their most unhealthy when they  make up a large proportion of your diet, and that wouldn't be the case for yourself, then there's not too much to worry about Quite frankly, the risks of being underweight are greater than those of being having a bit of chocolate now and again. 

As for Marmite -

Oh, and just to refer back to the thread title - protein shakes are very expensive and well marketed! Drinking milk is a much cheaper, tastier (assuming you like the taste of milk...) and more easily accessible option

A portion of nuts is usually stated as being a 'handful', which typically equates to roughly an ounce (28g). And depending on the type of nut, that would add 150-200kcal per portion to your energy intake. As to how many portions you eat - I'd say have at least two. That should up your calorie intake by 300-400 kcal per day, which depending on the extent of your energy deficit may be enough to prevent further weight loss. If not, then eating more won't harm you

I was recently diagnosed with an overactive thyroid and the main symptom was that I was eating like a demon but losing weight.  I have a big appetite anyway, so it took people at work telling me I looked thin before I noticed.  (I don't own a set of scales.)  Maybe it's worth getting a blood test?

I have a similar problem, i cant bulk out so i asked one of the trainers at the gym what i could do and he said i would need to choose what i wanted to do, either run or bulk out but couldnt do both. He said the amount of nutrients the body requires to do any sort of distance running i would have to consume 4500+ calories a day which would be mainly carbs and protien so when i ran i used those reserves and not the reserves stored in my muscles, I am very active and burn amost over 3000 a day so it would be almost impossible to consume that much food. As long as you take in what you burn you shouldnt continue to lose weight. good luck in finding that happy medium.

I've seen this problem before and I recommend you start to eat Pizza, whilst lay on the settee watching DVDs or playing video games, at the same time you can drink beer or sugary drinks, it may take several years to perfect the method but I can assure you it works.

Your diet does sound incredibly healthy, but not very energy dense. If I followed it I could almost guarantee I'd lose a stone in a couple of months. I think I'd recommend a couple of takeaways a week for you. A big pizza or takeaway Italian or curry should do the trick. Not overly unhealthy per se as long as the rest of your diet is good and you're a regular exerciser. Either that or add olive oil and cream to your pasta sauces and cheese to your potatoes, sandwiches and snacks...

try find a way to count the calories you consume and measure them up against what you burn each day. you could find that you are burning more then you are taking in and are in danger of burning yourself out..i am 5"6 and weigh just under 10 stone and at a point where i neither gain or lose weight..maybe speak to someone at the gym to help you devise a meal plan that would suite your bodies demands..

GG12 wrote (see)

I cannot seem to eat rubbish food without feeling guilty.

Well, a lot depends on what all foods and ingredients you decide to put in the 'rubbish' category. But if you're eating lots and losing weight you don't want to lose, you either need to eat more of what you're already eating (which you've already said you don't think you can do), add some calorie-dense QUALITY foods to your diet, or cut back on the exercise. If you don't do one of the three, you're not going to solve your problem.

Depends on the individual takeaway shop as well, but I'd define my favourite ones as anything but rubbish. Rubbish in my view being deep fried, processed, sugary and/or high in animal fats. Takeaway pasta is pretty much just what you'd make at home, just with more olive oil and cream. Yum. Why would you feel guilty for eating something your body requires to stay healthy? Ditto what you said about feeling that protein shakes are a form of cheating. Who/what do you actually think you are cheating? Just wondering...

r-w-d, i feel like im cheating myself as its a way of getting bulky without doing anything. They are filled with chemicals that make your body bulk out in an un-naturally fast way. 

So I'm not eating more nuts and eating natural yogurts and full fat milk and ive started doing weights rather than all the cardio. I not going to be the next heavy-weight champion as it looks horrible on a girl, but if I can tone up more then im hoping it may help. Everytime i tell myself today is the day im not going to go to the gym, I always end up going. I don't do hard work everytime but I'm sure its an actual addiction. I love being able to get away from stuff and be in my own little bubble. 

I like what you said here...its made me think a little better about what is classed as 'rubbish' foods. I love this forum...thanks guys 

Why would you feel uilty for eating something your body requires to stay healthy?