need more fat and less carb/sugar

sanrpn12

I'm usually slightly over my sugar and within my carbs mostly although I occasionally go over....and my fat is usually under....but I am still either within or below my calories. What can I do to decrease sugar/carb and increase fat? I know nuts will work but they are also full of calories.

nvmomketo

Fats are pretty high in calories. If you want to decrease sugars and increase fats, you'll probably have to swap out some foods with sugars and replace them with fats.

Add heavy cream to your coffee rather than sugar. Switches like that.

Good luck.

Ironmaiden4life

1gram of fat is 9 calories, 1 gram of carbohydrate is 4 calories..... anything with fat in it will be calorie dense but fats are essential to a healthy diet.

Decreasing carbs is relatively easy, skip sugar in drinks, opt for breads with lower carbs like ezekial and ease up slighlty on the serving of grains or starch with your meals.

To increase fats if you have problems with nuts, nut butters, avocados etc then incorporate things like flax seeds, chia seeds,coconut,olive, macadamia nut and flax oils in your recipes. Adding more salmon and other omega 3 rich fish to your diet will also help with adding fats.

ndj1979

how many calories a day are you eating OP?

RodaRose

Eat fattier meats: chicken thighs, sausage, porterhouse steak, ground beef, salmon.
For fewer carbs: reduce bread, pasta, rice, pizza, potatoes, alcohol.
Eat lots and lots of greens (spinach, romaine, swiss chard, kale, cabbage), olives, broccoli, cauliflower, squash, zucchini, cucumbers, pickles, asparagus, green beans, mushrooms, avocados, coconuts.
Also more oils, butter, sour cream, nuts.

_Terrapin_

sanrpn12 wrote: »

I'm usually slightly over my sugar and within my carbs mostly although I occasionally go over....and my fat is usually under....but I am still either within or below my calories. What can I do to decrease sugar/carb and increase fat? I know nuts will work but they are also full of calories.

What is your caloric goal? And how many grams are you missing from fat?

yarwell

sanrpn12 wrote: »

I'm usually slightly over my sugar and within my carbs mostly although I occasionally go over....and my fat is usually under....but I am still either within or below my calories. What can I do to decrease sugar/carb and increase fat? I know nuts will work but they are also full of calories.

an open diary would help us understand what you're eating now and make better suggestions.

ThomasWright1997

Eggs and bacon
Milk
Cheese
Almond butter


COCONUT OIL

Olive oil.

All that jazz

chatnel

nuts, high fat low carb!

I have a container of almonds, brazil and cashews on my desk and use for snacks sometime breakfast.