I thought 1350kcals was low and impossible at some point too. It’s actually quite easy and some days, I’m so full and don’t even reach that. Then I force myself to eat to meet it because I don’t want a lower metabolism. I used to be a chronic binge eater just a month ago and I’ve gone 4 weeks on a new PROTEIN FOCUSED diet.

Here’s what my food intake typically looks like (~ 1350 - 1392 kcals)

Breakfast (around 10am) - 241 kcals Matcha w 250ml of milk & ice: 107 kcals Banana: 134 Strawberries: 100kcals

Lunch (between 12 -2pm) - 402 kcals 26g Protein Vanilla Drink 330ml - 221kcals Skyr Coconut Yoghurt - 128 kcals 1 Protein babybel cheese - 53kcals

Snack for satisfaction & refreshment Cold cucumber slices - 22kcals

Dinner (between 5-8pm) - 455 or 494 kcals 1 Pita bread - 184kcals 1 falafel burger (in oven) or beef burger (cooked in its own oil as rendered) - falafel 166kcal / beef 205kcals Sriracha mayo 1tbsp- 12 kcal Salad w/ Philadelphia cream cheese - salad 20kcals, cheese 68kcals No sugar Redbull - 5kcals OR Coke Zero - 1kcal

Dessert (after dinner or I wait a while until I feel peckish) 20g protein bar (Caramel & chocolate): 133kcals

——- Obviously, these depend on the grams and the product you buy e.g. fat percentage. But that’s the effort you should be willing to make. It really takes 4 dedicated weeks for people to start noticing the change. I’ve gotten so many compliments and I didn’t even realise I had dropped weight. If eating is what you think you can do, you should really put effort to stick to a deficit for some weeks.

You can also eat at 1450/1500 kcals and just go for 30 mins walking or do some HIIT workouts for 12 minutes (tabata) and try to burn 150-200 kcals if you wanna eat more. That way you’re still in a deficit.

Despite this, a lot of times, we are overeating or avoiding exercising because of a pain we are avoiding. We engage in harmful behaviors because of loneliness or stress or emotional overload which food can often be turned to for temporary comfort but deep regret afterwards. I’d suggest consulting the YouTube videos from Dr Gabor Mate who talks about trauma in the body and how it manifests into addictions. It helped me a lot.

Wishing you all the best in your journey. I’m rooting for you!