It's not the kind of question that normally lands on /adv/, so I don't expect a lot but perhaps someone here will be able to help. I see very little available resources for cases like mine online, because all diet plans either include foods I can't have or can't afford. tldr; my health worsened last year to the point where I can barely even walk for more than 10 minutes, I am wheelchair bound for most of the time, I can't really exercise with my arms either.

I am having a really hard time adjusting my diet to this lifestyle and I can't afford a dietician. I am burning only about 1000kcal/day, 1300 on a good day when I can move. A consistent diet of 1300 kcal resulted in overall weight gain. I might be disabled, but I don't want to be fat too.

The problem is, I genuinely don't know what to eat to meet all my nutritional needs and not exceed the 1000-1200 kcal a day (and preferably, to enjoy decent food too). The biggest issue is that I am allergic to nearly all kinds of grain except rice and corn, so bread, oats, all that is not an option for me, but it's also the lowest calorie food that keeps you feeling full. It's genuinely hard for me to fit all the necessary nutrients into such small daily limit, especially when I need something like rice and potatoes to go with it and keep me full. I also don't have a lot of money because I lost my job as my health worsened, so expensive things like seafood are also out of question for me. I will genuinely accept any advice on the topic.

>>33306779 (OP)
Stick to cheap, filling basics: eggs, rice, canned tuna, frozen veggies, olive oil in moderation. Use spices/sauces for flavor. Avoid all liquid calories. Track everything with Cronometer to stay honest. Bulk up meals with low-cal veggies. Get a multivitamin if you can. If 1300 kcal is making you gain, try 1000–1100 and reassess weekly. Hunger sucks, but it’s part of the game at your TDEE.

>>33306779 (OP)
Sounds like a thyroid issue or some nutrient deficiency.
Practically diet wise though you want to stay on a low fat diet with well cooked potatoes as your staple with some small amounts of meat like liver or inexpensive cuts. Stay away from vegetable oils. Coconut oil is the least fattening by far if you must use a fat. Polished white rice is pretty safe for a lot of people but can create nutritional deficiencies if overdone. Low fat milk can be really good as a staple if you’re tolerant. Getting enough vitamin d or sun too

>>33306806
Not really, I'm just a small woman (5'0") so the numbers check out since I don't really move much anymore. I get vitamin D supplements too. I'm good with all the foods you mentioned, I'll try to whip something up. Also, what sorts of meats are the best? I would assume chicken?
>>33306784
Quite honestly I would like to find a way to not be constantly hungry while not gaining weight. I only drink water, so liquid calories are not a problem unless you mean soups?

>>33306856
Is still say that’s low. Even at 5ft if you’re healthy you shouldn’t maintain under 1500 even sedentary. Most likely a thyroid issue.

But lean cuts of chicken are okay. I’d try to get some shellfish and liver once in a while if it’s not too expensive. Sometimes international stores have cheaper stuff. I’d eat mostly carbs though, fat is more calories and protein lowers your metabolic rate. They say otherwise but I can assure you from testing too much protein will definitely make it way harder. Maybe 60% carbs 15% fat, 25% protein is good for fat loss. Make sure the vitamin d dose is actually high enough, it can take something like a million iu total of vitamin d to raise blood levels like 10points

>>33306779 (OP)
Vegetables and protein are the things that will fill you up. If you need to keep the calories down then stick to chicken breast and maybe occasionally some sardines or mackerel fillets. Avoid carbohydrate. And try and eat as many different vegetables as possible - that's where all the vitamins and minerals come from. Add nuts and seeds if you can tolerate them - lots of useful trace minerals. This time of year berry fruits (strawberries, raspberries, blueberries, blackberries) are good additions too.

>>33306875
Honestly, it could also be a result of some of my medication. I did get thyroid tests rather recently and they all came back good.

Shellfish are out of question, due to my location all seafood that's not canned tuna is luxury food. I will try to focus on carbs, but eating too much carbs upsets my stomach. I'll look for a good balance.

>>33306899
Vegetables are good, but I'd hardly say they keep me satisfied. I could eat an entire plate of veggies and feel hungry only 30 minutes after. Sardines and nuts are great. Unfortunately berries are expensive as hell this year. 1kg of blueberries costs twice of what i used to earn per hour. Best I can get is things like pears or apples.

>>33306912
Is it birth control or ssri? Those will do it. It’s just that a lot of carbs are hard to tolerate and women specifically have more sensitivities. If you tolerate them well cooked vegetables in soup is fine too. You just don’t want to overeat fats. There’s a good reason bodybuilders eat a crapton of just rice and potatoes and lean meat. Combining fats and carbs makes you store fat much more due to the Randall cycle. If you can’t get shellfish I’d do once or twice a month liver and a couple Brazil nuts. But otherwise keep nuts and fats low because they make you gain weight faster. If you have a thyroid issue correcting it makes a huge difference. My metabolism increased by like 600-700 calories on armour thyroid

>>33306779 (OP)
if your TDEE tips at 1300 kcal and you're five feet tall, you weigh under 100lbs. You don't need to diet, you need to put on weight

>>33306779 (OP)
Your doctor should be able to make suggestions, or to consult a dietician on your behalf, with no expense to you

>>33306934
No, it's a mix of heart medication, allergies medication, stomach medication, kidney medication, with painkillers here and there. My body is not in the best shape unfortunately, it would be hard to pinpoint which specific medication causes that since almost every medication has weight gain as a possible side effect. It hasn't affected me while I could maintain a healthy lifestyle and exercise, but it definitely could be related. What's the point of liver specifically if I may ask?

>>33306951
I am at 135 after staying at 1300 for a while. Was at 120 before I stopped being able to regularly exercise. As the other anon suggester, it might be related to medication.

>>33306970
In ideal world they sure would, but it's only covered under my insurance in case of diabetes.

>>33306971
Liver is just a simple and clean way to cover most of the trace nutrients. Especially if you’re not eating a ton of food. Stomach meds might be the bigger contributor, if you have gerd I’d look into trying something like a low dose antibiotic instead of ppis or antacids. Those never work long term. Really well cooked grated mushrooms are a good way to keep digestion moving and faster digestion usually means less pain and allergies. Are you hypermobile by any chance?

>>33307004
No, I'm not hypermobile, my reduced mobility is mostly related to my heart problems. I have never heard of antibiotics as a replacement for antacids, does that really work? Also, is any liver good? I can easily get chicken liver, and cheap too. I don't really mind the flavor, though I suppose I shouldn't have to much of it either?

>>33307020
Any liver is fine. Just once in a while. Yeah, I’ve helped multiple friends with gerd. Basically you get into a cycle where the low stomach acid slows your digestion because it’s not breaking down food well. Usually just cleaning up the diet to only the most tolerable foods or a light dose of antibiotics will clear out some bacteria that tend to cause problems. But a lot of people do well with just raw carrot once in a while or even better just shredded white button mushrooms you slow cook for a long time, they act like fiber moving things along and the faster your digestion the less gerd you feel. You actually want the stomach acid to be high enough the food gets digested fast otherwise it’s almost like rotting there that’s why people on antacids never stop them. Just don’t overdo antibiotics if you take them and stay away from new one. Amoxicillin, penicillin, doxycycline are all pretty safe

Avoid all nuts and seeds, if you already have stomach problems it’ll make it worse, same with grains

Don’t know what condition but ace 2 drugs help a lot of people

>>33306912
>Vegetables are good, but I'd hardly say they keep me satisfied
Vegetables AND PROTEIN. You need both at once. Vegetables for bulk, and protein to stay in your stomach.