How to get my calories up on keto?
Replies
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??? Heavy cream and avocados are fats?[/quote]
Why are AVOCADOS so amazing?!
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Oh, and if you like avocado one of my fave fat heavy snacks is half an avo spread with natural almond butter and sprinkled with cinnamon.1
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1
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soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
One quick change would be to eat your chicken fried or sauteed in oil instead of grilled. You need the calories.
More of the avocado. Eat the whole avocado if you can. It gets brown in the fridge anyway.
More of the sour cream.
Make sure your dairy is all full fat, not reduced fat.
Add nuts/nut butter to your snacks. Have two cookies if you can.1 -
Eat the whole avocado was my first thought.
Why are you eating only 1/4 the salad and 1/4 the avocado?0 -
Eat the whole avocado was my first thought.
Why are you eating only 1/4 the salad and 1/4 the avocado?
Also, if you're not really eating the salad, you could just order some chicken nuggets and ranch. If you only have a small appetite and need more calories, it seems better to fill up on something calorie and nutrient dense instead of lettuce.4 -
You could also try to drink your water in between meals instead of at them. Water can have a filling effect.0
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soliver1999 wrote: »I didnt see it, but did you say how much protein you are getting? Ideally, most women while losing fat or gaining muscle should aim for about 100 g of protein. That's about 400 calories, and should be about 33% of your total calories if only eating 1200 calories.
If you are not getting that, I would aim for more protein first.
Otherwise if you just want more calories I would,add cheese, nuts, seeds to food, and more cream to coffee. Condiments like mayo can be used more. Snacks of olives or coconut are great. One avocado a day is yummy.
Or just go with slightly bigger portions. 3 eggs instead of 2. A 6 oz. steak instead of 4 oz. Stuff like that.
Congrats on your success so far!
Thank you! I aim to eat about 120 grams of protein a day. Honestly protein is what I eat the most of. Do you know of a cream that doesn’t have any carbs? I’ve been using heavy whipping cream but because I’m so restricted in carbs I can’t put much because it has carbs just like milk
I just use some cream. ... or butter, which gas the same flavor to me. You will need to whisk it or blend it though. I use a sealed travel mug and really shake it up.0 -
parmesan wisps are lower cal. i'd recommend a smaller portion of something more calorie dense like nuts. nut butter. "fat bomb". Same for the cookie if you are only eating 1 it says 110 calories, you can find more calorie dense snack.
agree on ditching the salad if you have trouble eating. i do think veggies are important though.
add oils (healthy oils) when cooking the chicken to add cals. or marinate with oil+herb/spice/rub
you can get yogurts and such at pretty high fat % these days. I get 4 but see some as high as 10%
also agree about not drinking all the water with meals if your issue is feeling full quickly. I drink while i eat IN ORDER to feel full faster because i have the opposite issue of you, I am a volume eater.1 -
Macadamia nuts. High fat, low volume, not going to throw off your macros with too much protein or carbs. Tasty.
Con: *kitten* expensive
Suggest getting them from Aldi if you have one near you. Ditto for the cream. 1 -
Are you eating berries? Keto allows for berries, blueberries, strawberries, etc. I top them with whipped cream and stevia. The berries will increase your appetite and calorie count. I’m on keto, have lost 27 lbs in last 3 months. My carbs about 20% more than mandated by the macro calculators. I also only weigh-in at my doctor check-ins, so I don’t focus to heavily on numbers. I’m feeling great and losing weight!1
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soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
I few pointers:
• Cook your eggs in butter
• Stop with lean grilled chicken. Aim for fattier cuts on meat which have more calories (esp fat calories).
• Add MORE Avocado to your diet. 1/4 avocado is like two mouths full
• Add some Pecans, Mac Nuts and/or Walnuts
• Add PB on top of that PB cookie
1 -
soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
One quick change would be to eat your chicken fried or sauteed in oil instead of grilled. You need the calories.
More of the avocado. Eat the whole avocado if you can. It gets brown in the fridge anyway.
More of the sour cream.
Make sure your dairy is all full fat, not reduced fat.
Add nuts/nut butter to your snacks. Have two cookies if you can.
Thank you! Lol people criticize me for 1/4 the avacado but I really don’t like them. I only eat them because there high and fat and fill me up 😂. I will definitely do more sour cream! Also what meat has more fat in it? I eat a lot of bacon and sometimes steak. But I’m a broke college kid and usually live off of precooked grilled chicken from the grocery store 😅0 -
parmesan wisps are lower cal. i'd recommend a smaller portion of something more calorie dense like nuts. nut butter. "fat bomb". Same for the cookie if you are only eating 1 it says 110 calories, you can find more calorie dense snack.
agree on ditching the salad if you have trouble eating. i do think veggies are important though.
add oils (healthy oils) when cooking the chicken to add cals. or marinate with oil+herb/spice/rub
you can get yogurts and such at pretty high fat % these days. I get 4 but see some as high as 10%
also agree about not drinking all the water with meals if your issue is feeling full quickly. I drink while i eat IN ORDER to feel full faster because i have the opposite issue of you, I am a volume eater.
I just find a hard time finding a way to squeeze all these different foods together while staying at 25-35 carbs ya know?
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parmesan wisps are lower cal. i'd recommend a smaller portion of something more calorie dense like nuts. nut butter. "fat bomb". Same for the cookie if you are only eating 1 it says 110 calories, you can find more calorie dense snack.
agree on ditching the salad if you have trouble eating. i do think veggies are important though.
add oils (healthy oils) when cooking the chicken to add cals. or marinate with oil+herb/spice/rub
you can get yogurts and such at pretty high fat % these days. I get 4 but see some as high as 10%
also agree about not drinking all the water with meals if your issue is feeling full quickly. I drink while i eat IN ORDER to feel full faster because i have the opposite issue of you, I am a volume eater.
Lol I would ditch the salad but that’s all the veggies I get 😂😂. I don’t normally eat much of it though. I try to eat a lot of chicken. Also I’m just trying to drink enough water to keep me hydrated. When I’m hydrated my blood sugar stays a lot lower. I’m working on balanceinf everything. There’s so many numbers and factors to keep in play.
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Are you eating berries? Keto allows for berries, blueberries, strawberries, etc. I top them with whipped cream and stevia. The berries will increase your appetite and calorie count. I’m on keto, have lost 27 lbs in last 3 months. My carbs about 20% more than mandated by the macro calculators. I also only weigh-in at my doctor check-ins, so I don’t focus to heavily on numbers. I’m feeling great and losing weight!
I’ve thought about berries but I’m unsure of how much to have. Berries have natural sugar in them that will spike my blood sugar then drop it. I have to be very careful with them. But the sugar probably would make me more hungry.
Thank you!0 -
soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
I few pointers:
• Cook your eggs in butter
• Stop with lean grilled chicken. Aim for fattier cuts on meat which have more calories (esp fat calories).
• Add MORE Avocado to your diet. 1/4 avocado is like two mouths full
• Add some Pecans, Mac Nuts and/or Walnuts
• Add PB on top of that PB cookie
I will try the eggs with butter!
I can’t really afford a lot more than chicken.
(I purchase chick fil a off my meal card at school)
I’ll try to eat more avocados 😭
Are pistachios ok? My dad got me some for Christmas but I haven’t touched them. I also have cashews. Haven’t touched those either 😅
Peanut butter has lots of added sugar. I haven’t found a brand that doesn’t0 -
I got up to 1500 today!!! I feel like I ate thanksgiving dinner though 😂😂2
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Berries, small portion, 1/3 cup with loads of full fat whipping cream and chopped nuts to push the protein macro. I like walnuts and flavour my whipping cream with maple flavour extract.0
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soliver1999 wrote: »soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
One quick change would be to eat your chicken fried or sauteed in oil instead of grilled. You need the calories.
More of the avocado. Eat the whole avocado if you can. It gets brown in the fridge anyway.
More of the sour cream.
Make sure your dairy is all full fat, not reduced fat.
Add nuts/nut butter to your snacks. Have two cookies if you can.
Thank you! Lol people criticize me for 1/4 the avacado but I really don’t like them. I only eat them because there high and fat and fill me up 😂. I will definitely do more sour cream! Also what meat has more fat in it? I eat a lot of bacon and sometimes steak. But I’m a broke college kid and usually live off of precooked grilled chicken from the grocery store 😅
If you don't like avocado, you don't have to eat avocado. It will probably be easier to eat enough calories if you're eating foods you like. Replace the avocado with more cheese. Depending on how fancy your cheese is, the cheese is probably cheaper and will definitely keep longer in your fridge.3 -
Also, regarding being a broke college student: Do you like tuna? You can buy tuna packed in oil (not in water!). Tuna is pretty cheap and a can is roughly 200 calories. You could make tuna salad with it; the mayo will add more calories. Eat the tuna salad on lettuce cups rather than bread to keep carbs down.6
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soliver1999 wrote: »soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
One quick change would be to eat your chicken fried or sauteed in oil instead of grilled. You need the calories.
More of the avocado. Eat the whole avocado if you can. It gets brown in the fridge anyway.
More of the sour cream.
Make sure your dairy is all full fat, not reduced fat.
Add nuts/nut butter to your snacks. Have two cookies if you can.
Thank you! Lol people criticize me for 1/4 the avacado but I really don’t like them. I only eat them because there high and fat and fill me up 😂. I will definitely do more sour cream! Also what meat has more fat in it? I eat a lot of bacon and sometimes steak. But I’m a broke college kid and usually live off of precooked grilled chicken from the grocery store 😅
If you don't like avocado, you don't have to eat avocado. It will probably be easier to eat enough calories if you're eating foods you like. Replace the avocado with more cheese. Depending on how fancy your cheese is, the cheese is probably cheaper and will definitely keep longer in your fridge.
Ya, I love avocados but don't buy them often because they tend to disappoint:
I certainly wouldn't want to have to plan for having one ripe avocado on hand every day, ay yi yi yi.4 -
kshama2001 wrote: »soliver1999 wrote: »soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
One quick change would be to eat your chicken fried or sauteed in oil instead of grilled. You need the calories.
More of the avocado. Eat the whole avocado if you can. It gets brown in the fridge anyway.
More of the sour cream.
Make sure your dairy is all full fat, not reduced fat.
Add nuts/nut butter to your snacks. Have two cookies if you can.
Thank you! Lol people criticize me for 1/4 the avacado but I really don’t like them. I only eat them because there high and fat and fill me up 😂. I will definitely do more sour cream! Also what meat has more fat in it? I eat a lot of bacon and sometimes steak. But I’m a broke college kid and usually live off of precooked grilled chicken from the grocery store 😅
If you don't like avocado, you don't have to eat avocado. It will probably be easier to eat enough calories if you're eating foods you like. Replace the avocado with more cheese. Depending on how fancy your cheese is, the cheese is probably cheaper and will definitely keep longer in your fridge.
Ya, I love avocados but don't buy them often because they tend to disappoint:
I certainly wouldn't want to have to plan for having one ripe avocado on hand every day, ay yi yi yi.
This is why I buy the ripest avocado in the store on the day I need it. If I’m going to have avocado, I’ll have it on grocery day.0 -
I also want to update everyone that I had a faulty scale and have not lost 30 pounds - only 21 which is still good0
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soliver1999 wrote: »soliver1999 wrote: »For everyone to see and critique this is what I eat in a good day (about 2200 calories) but I can’t ever get myself to eat EVERYTHING. I usually end up skipping both snacks and sometimes don’t even eat lunch (I’m a college student). sometimes I don’t eat breakfast or lunch (I know that’s bad but I like sleep and sleep likes me 😅)
My macros look like this
26g of carb -5%
147g of fat - 61%
183 g of protein 34%
BREAKFAST-
8oz bottle of water
2 cups of Coffee
1/8 cup cream
4 splendas.
6 pieces of bacon ( I cut my bacon in half in the package so think 3 full strips)
2 eggs
1/4 cup cheese
1tbsp milk to make fluffy.
Snack -
1/2 bag of parmesan wisps
8 oz bottle of water
Lunch- (sometimes)
8oz bottle of water
Grilled chicken nuggets from chick fil a and a cob salad from them with grilled nuggets already on it. (Yes 2 portions of chicken)
(I normally only eat like 1/4 of the actual salad)
1 packet of ranch salad dressing
Dinner -
8oz bottle water
4 oz Grilled steak or chicken
1/4 Avocado
1 tbsp Sour cream
1 tsp Salasa
1/4 cup Shredded Mexican cheese
Heat and Mix together
Snack
1 Fatsnax cookie (peanut butter)
Right before bed
8oz bottle water
One quick change would be to eat your chicken fried or sauteed in oil instead of grilled. You need the calories.
More of the avocado. Eat the whole avocado if you can. It gets brown in the fridge anyway.
More of the sour cream.
Make sure your dairy is all full fat, not reduced fat.
Add nuts/nut butter to your snacks. Have two cookies if you can.
Thank you! Lol people criticize me for 1/4 the avacado but I really don’t like them. I only eat them because there high and fat and fill me up 😂. I will definitely do more sour cream! Also what meat has more fat in it? I eat a lot of bacon and sometimes steak. But I’m a broke college kid and usually live off of precooked grilled chicken from the grocery store 😅
Can you buy a whole cooked chicken instead? It is normally cheaper that way and higher calorie if you eat the skin.soliver1999 wrote: »Are you eating berries? Keto allows for berries, blueberries, strawberries, etc. I top them with whipped cream and stevia. The berries will increase your appetite and calorie count. I’m on keto, have lost 27 lbs in last 3 months. My carbs about 20% more than mandated by the macro calculators. I also only weigh-in at my doctor check-ins, so I don’t focus to heavily on numbers. I’m feeling great and losing weight!
I’ve thought about berries but I’m unsure of how much to have. Berries have natural sugar in them that will spike my blood sugar then drop it. I have to be very careful with them. But the sugar probably would make me more hungry.
Thank you!
While berries have natural sugar in them, there is actually very little compared with other fruits. Not only that but the fibre they contain will slow down the absorption of this sugar into your blood, which means that there are no spikes. Many on keto who are diabetic eat berries as part of their regular diet.0
This discussion has been closed.
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