How to increase calories eating lean??

cherriegh

I'm struggling to reach my calories! I'm eating very lean high protein and low fat foods. Eating much fat makes me ill literally so I cut down on fat and eat veggies and protein. But I'm struggling to eat all my calories since um lifting 3X week en 2xcardio. How can I increase my calories? I'm trying to lose 22lbs but scale isn't moving I think coz of weight training but body composition is getting better. I'm 27, 142lbs trying to get to 126lbs

It also doesn't help that I don't get hungry at all sometimes I force myself to eat because I have to and I drink loads of water which contributes to feeling full with proteins...

What veggies have higher calories that I can incorporate to my meals?

aliciap412

what about nuts and seeds? high caloric content and nutrient dense

aliciap412

ah sorry you said too much fat is making you ill so nuts may not help.

can you tolerate beans, corn, or potatoes? all are higher in calories than most veggies.

cherriegh

I'm horrible with carbs! Once I start eating them I don't stop! Rice, bread potatoes especially potato salad! Other day I finished a loaf of bread with peanut butter and jam I just cudnt stop eating! Its easier to eliminate them until I can learn to discipline myself...

aliciap412

are you sure that its fat making you ill and not something else? why did you conclude that fats are making you ill?

whierd

I'm struggling to reach my calories! I'm eating very lean high protein and low fat foods. Eating much fat makes me ill literally so I cut down on fat and eat veggies and protein. But I'm struggling to eat all my calories since um lifting 3X week en 2xcardio. How can I increase my calories? I'm trying to lose 22lbs but scale isn't moving I think coz of weight training but body composition is getting better. I'm 27, 142lbs trying to get to 126lbs

It also doesn't help that I don't get hungry at all sometimes I force myself to eat because I have to and I drink loads of water which contributes to feeling full with proteins...

What veggies have higher calories that I can incorporate to my meals?

Fats, in and of themselves, should not be making you ill. It could be the "types" of fats, however. I know a few people who get nauseous from eating too much fried food, for example. But dietary fat is incredibly important to your body. It helps regulate organ function, hormone production, and cellular function.

Cutting too much fat from your diet will make you ill.

emAZn

Fat is needed for healthy brain function as well. And full fat food tastes better

_Zardoz_

Sounds like your making yourself ill by not eating enough variety in your diet we all need Carbs, fats and Proteins. Also by not eating enough to fuel your exercise that will make you feel ill. Go for some healthy fats in Nuts avocados and a little olive oil

sympha01

According to your diary you ONLY eat meat and dairy (with the exception of some veggies today, the first time in a week). Are you logging everything, or eating other foods that you haven't been logging? I'll assume your log is accurate.

You need to eat a lot more carbs, bodies need carbs, it's in the owner's manual. Yes, there are some carbs in the dairy. You need a lot more. Humans really should be getting at least 120 grams of carbs per day. High fiber ones are best: brown rice, whole wheat bread, other whole grains (pick your poison: barley and quinoa are both easy to find. Barley is crazy cheap.) Don't know where you live, but whole-wheat pasta is getting VERY easy to find, and is super healthy. Beans are a good source of carbs. Sweet potatoes are super-healthy. But even regular potatoes are great: full of potassium and vitamin C.

Spread your carbs out over the course of the day, don't eat them all at once. This will help minimize blood sugar spikes.

Also, you're going to get scurvy if you don't eat a little fruit or do something to get some vitamin C. Fruit is good for you. PLUS IT HAS HEALTHY CARBS.

NoAdditives

If your body composition is eating better why don't you just continue what you're doing? Does the number on the scale really matter if you look good?

NoAdditives

According to your diary you ONLY eat meat and dairy (with the exception of some veggies today, the first time in a week). Are you logging everything, or eating other foods that you haven't been logging? I'll assume your log is accurate.

You need to eat a lot more carbs, bodies need carbs, it's in the owner's manual. Yes, there are some carbs in the dairy. You need a lot more. Humans really should be getting at least 120 grams of carbs per day. High fiber ones are best: brown rice, whole wheat bread, other whole grains (pick your poison: barley and quinoa are both easy to find. Barley is crazy cheap.) Don't know where you live, but whole-wheat pasta is getting VERY easy to find, and is super healthy. Beans are a good source of carbs. Sweet potatoes are super-healthy. But even regular potatoes are great: full of potassium and vitamin C.

Spread your carbs out over the course of the day, don't eat them all at once. This will help minimize blood sugar spikes.

Also, you're going to get scurvy if you don't eat a little fruit or do something to get some vitamin C. Fruit is good for you. PLUS IT HAS HEALTHY CARBS.

Also this. You can't survive on meat and dairy alone.

Akimajuktuq

According to your diary you ONLY eat meat and dairy (with the exception of some veggies today, the first time in a week). Are you logging everything, or eating other foods that you haven't been logging? I'll assume your log is accurate.

You need to eat a lot more carbs, bodies need carbs, it's in the owner's manual. Yes, there are some carbs in the dairy. You need a lot more. Humans really should be getting at least 120 grams of carbs per day. High fiber ones are best: brown rice, whole wheat bread, other whole grains (pick your poison: barley and quinoa are both easy to find. Barley is crazy cheap.) Don't know where you live, but whole-wheat pasta is getting VERY easy to find, and is super healthy. Beans are a good source of carbs. Sweet potatoes are super-healthy. But even regular potatoes are great: full of potassium and vitamin C.

Spread your carbs out over the course of the day, don't eat them all at once. This will help minimize blood sugar spikes.

Also, you're going to get scurvy if you don't eat a little fruit or do something to get some vitamin C. Fruit is good for you. PLUS IT HAS HEALTHY CARBS.

^Please stop this craziness. You might be fine eating a ton of carbs based on grains and sugar (inc fruit) but you do not represent everyone. The above is the worst possible advice for anyone with metabolic disorders (which include excess fat storage!). Also, vegetables have vitamin C too, and everything else that fruit has, but less of the sugar. Moderate amounts of carbs from vegetables are absolutely beneficial for health. A few daily servings of fruits are great too, keeping in mind that for certain people the fructose does matter.

OP: as mentioned by others above, you need fat. Natural fats (not refined seed and legume oils such as canola and soy) ARE healthy. So, adequate meat, fat and veggies = a healthy body and mind.

Morn66

If fat is truly making you ill (and what kind of ill are we talking about here?), then you likely have an issue with your gallbladder. If you do, eating less/little fat is not going to fix the problem; it's only going to make it so that you don't feel any symptoms while the actual problem itself worsens. See a doctor and have your gallbladder/liver function checked. (I say this as a person with a liver condition, mind you.) If a gallbladder issue is ruled out, then I'd be willing to bet that the "fat illness" is psychosomatic. As in, "OMG! I just ate a crap-ton of fat! I should feel horrible!" And, bazinga! You feel horrible. The mind is an amazing thing.

Beyond that, like others have said, you need fat. And carbs. Cutting out entire food groups is not healthy. It is ESPECIALLY not healthy to do the low-carb thing if you do indeed have a liver condition (which is not always but often lurking behind gallbladder issues). Please see a doctor, if you haven't already gotten a doctor's OK, before you continue to eat this way.

NoAdditives

According to your diary you ONLY eat meat and dairy (with the exception of some veggies today, the first time in a week). Are you logging everything, or eating other foods that you haven't been logging? I'll assume your log is accurate.

You need to eat a lot more carbs, bodies need carbs, it's in the owner's manual. Yes, there are some carbs in the dairy. You need a lot more. Humans really should be getting at least 120 grams of carbs per day. High fiber ones are best: brown rice, whole wheat bread, other whole grains (pick your poison: barley and quinoa are both easy to find. Barley is crazy cheap.) Don't know where you live, but whole-wheat pasta is getting VERY easy to find, and is super healthy. Beans are a good source of carbs. Sweet potatoes are super-healthy. But even regular potatoes are great: full of potassium and vitamin C.

Spread your carbs out over the course of the day, don't eat them all at once. This will help minimize blood sugar spikes.

Also, you're going to get scurvy if you don't eat a little fruit or do something to get some vitamin C. Fruit is good for you. PLUS IT HAS HEALTHY CARBS.

^Please stop this craziness. You might be fine eating a ton of carbs based on grains and sugar (inc fruit) but you do not represent the majority. The above is the worst possible advice for anyone with metabolic disorders (which include excess fat storage!).

OP: as mentioned by others above, you need fat. Natural fats (not refined seed and legume oils such as canola and soy) ARE healthy.

Actually, the majority of people DO need to eat carbs. Maybe not a ton, but they are important for proper body function. The brain especially needs glucose.

cherriegh

I feel extremely nauseas if I eat fatty food, I don't like avocados and I'm allergic to nuts. I have oily skin and my dermatologist recommended I cut down fat and it has helped big time! I can't eat a fried egg I immediately feel like throwing up!

I'd incorporate more healthy carbs like brown rice but I'm scared I loose control when I start eating carbs I overeat I just need to train myself...

Is it too bad if I get enuf protein but not high calories? I don't feel ill eating this way and I don't feel tired at all and I always feel full....I was concerned my calories are low

Akimajuktuq

According to your diary you ONLY eat meat and dairy (with the exception of some veggies today, the first time in a week). Are you logging everything, or eating other foods that you haven't been logging? I'll assume your log is accurate.

You need to eat a lot more carbs, bodies need carbs, it's in the owner's manual. Yes, there are some carbs in the dairy. You need a lot more. Humans really should be getting at least 120 grams of carbs per day. High fiber ones are best: brown rice, whole wheat bread, other whole grains (pick your poison: barley and quinoa are both easy to find. Barley is crazy cheap.) Don't know where you live, but whole-wheat pasta is getting VERY easy to find, and is super healthy. Beans are a good source of carbs. Sweet potatoes are super-healthy. But even regular potatoes are great: full of potassium and vitamin C.

Spread your carbs out over the course of the day, don't eat them all at once. This will help minimize blood sugar spikes.

Also, you're going to get scurvy if you don't eat a little fruit or do something to get some vitamin C. Fruit is good for you. PLUS IT HAS HEALTHY CARBS.

^Please stop this craziness. You might be fine eating a ton of carbs based on grains and sugar (inc fruit) but you do not represent the majority. The above is the worst possible advice for anyone with metabolic disorders (which include excess fat storage!).

OP: as mentioned by others above, you need fat. Natural fats (not refined seed and legume oils such as canola and soy) ARE healthy.

Actually, the majority of people DO need to eat carbs. Maybe not a ton, but they are important for proper body function. The brain especially needs glucose.

Anyone who eats vegetables gets enough carbs. Everyone should be eating some vegetables, so would then be eating carbs. However, carbs are the ONLY macro that is NOT necessary in order to stay alive. (I live with Inuit-before they started eating the junk at the store, they ate no carbs for about 11 months out of the year. I'm not saying we should do this, but I'm making a point.) Actually, the body and brain function best in a ketogenic state, but if you haven't done it and don't research anthropological nutrition, then I know you will find that hard to believe.

NoAdditives

I feel extremely nauseas if I eat fatty food, I don't like avocados and I'm allergic to nuts. I have oily skin and my dermatologist recommended I cut down fat and it has helped big time! I can't eat a fried egg I immediately feel like throwing up!

I'd incorporate more healthy carbs like brown rice but I'm scared I loose control when I start eating carbs I overeat I just need to train myself...

Is it too bad if I get enuf protein but not high calories? I don't feel ill eating this way and I don't feel tired at all and I always feel full....I was concerned my calories are low

You need fruits and vegetables. You need to be eating a balanced diet, which you aren't right now. You need to get vitamins and minerals from whole foods or else your health will suffer. You may feel fine now, but your body isn't getting all of what it needs.

Akimajuktuq

I feel extremely nauseas if I eat fatty food, I don't like avocados and I'm allergic to nuts. I have oily skin and my dermatologist recommended I cut down fat and it has helped big time! I can't eat a fried egg I immediately feel like throwing up!

I'd incorporate more healthy carbs like brown rice but I'm scared I loose control when I start eating carbs I overeat I just need to train myself...

Is it too bad if I get enuf protein but not high calories? I don't feel ill eating this way and I don't feel tired at all and I always feel full....I was concerned my calories are low

Eating fat does not create excess skin oils, it's usually the opposite. Skin problems are one of many signs of malnutrition. I suspect that you may be very malnourished and you likely need to work on adding in healthy, natural fats slowly. Yes, if your calories are too low on a regular basis, it is an issue. However, if you are avoiding healthy fats, you are going to become increasingly less healthy.

However, you seem to have lots of excuses and you don't really seem to want to rethink what you are doing. Good luck.

PS. You might benefit from researching auto-immune disorders of which food allergies are just one of many.

NoAdditives

According to your diary you ONLY eat meat and dairy (with the exception of some veggies today, the first time in a week). Are you logging everything, or eating other foods that you haven't been logging? I'll assume your log is accurate.

You need to eat a lot more carbs, bodies need carbs, it's in the owner's manual. Yes, there are some carbs in the dairy. You need a lot more. Humans really should be getting at least 120 grams of carbs per day. High fiber ones are best: brown rice, whole wheat bread, other whole grains (pick your poison: barley and quinoa are both easy to find. Barley is crazy cheap.) Don't know where you live, but whole-wheat pasta is getting VERY easy to find, and is super healthy. Beans are a good source of carbs. Sweet potatoes are super-healthy. But even regular potatoes are great: full of potassium and vitamin C.

Spread your carbs out over the course of the day, don't eat them all at once. This will help minimize blood sugar spikes.

Also, you're going to get scurvy if you don't eat a little fruit or do something to get some vitamin C. Fruit is good for you. PLUS IT HAS HEALTHY CARBS.

^Please stop this craziness. You might be fine eating a ton of carbs based on grains and sugar (inc fruit) but you do not represent the majority. The above is the worst possible advice for anyone with metabolic disorders (which include excess fat storage!).

OP: as mentioned by others above, you need fat. Natural fats (not refined seed and legume oils such as canola and soy) ARE healthy.

Actually, the majority of people DO need to eat carbs. Maybe not a ton, but they are important for proper body function. The brain especially needs glucose.

Anyone who eats vegetables gets enough carbs. Everyone should be eating some vegetables, so would then be eating carbs. However, carbs are the ONLY macro that is NOT necessary in order to stay alive. (I live with Inuit-before they started eating the junk at the store, they ate no carbs for about 11 months out of the year. I'm not saying we should do this, but I'm making a point.) Actually, the body and brain function best in a ketogenic state, but if you haven't done it and don't research anthropological nutrition, then I know you will find that hard to believe.

I have researched it. Humans were hunter-gatherers for much of our evolution. Aside from a handful of cultures, we have always eaten carbs in some form. There has never been a point when all we ate was meat. And, if you study the brain and how it functions, you'll find that it needs glucose.

ETA: the op is not eating any vegetables, or at least isn't logging them, which is why the point was brought up in the first place.

Morn66

I feel extremely nauseas if I eat fatty food, I don't like avocados and I'm allergic to nuts. I have oily skin and my dermatologist recommended I cut down fat and it has helped big time! I can't eat a fried egg I immediately feel like throwing up!

I'd incorporate more healthy carbs like brown rice but I'm scared I loose control when I start eating carbs I overeat I just need to train myself...

Is it too bad if I get enuf protein but not high calories? I don't feel ill eating this way and I don't feel tired at all and I always feel full....I was concerned my calories are low

If fatty foods are making you nauseous and if it's also causing especially diarrhea, especially if (and forgive the graphic-ness here) it's oily and yellow to orange in color and smells really odd, you are having a bile issue.. As in, not enough; bile is essential for digesting fat. This, as I said, is usually associated with a gallbladder condition, often gallstones. You should most certainly see your doctor about this before just jettisoning fat from your diet. Like I said, that will not cure the issue, if one exists. It will only allow it to get worse while you suffer fewer symptoms...for a while, anyway. If a gallbladder/liver issue is ruled out, then I'm guessing your nausea is a psychosomatic reaction to the fear of fat that you've developed. "Psychosomatic" doesn't mean "imaginary," mind you. It's very real. Like I said, the mind is amazing. Ironically, psychosomatic illnesses are often far more difficult to cure than strictly physical ones.

As for losing control with carbs...That entirely up to you. You "simply" make the choice NOT to lose control. Yes, I know it's hard, but you can do it. Eating and then immediately doing something else to distract you from food -- Like maybe exercise, or just sitting down with an absorbing book -- might help.

As for the "too bad" question: As I said, it's bad to cut out an entire macronutrient, no matter which one it is. Your body requires variety for proper nutrition and general functioning. Low-carbing is good for weight loss, yes, but whether it's good for your overall health depends on a number of factors. For me, I did Atkins in the late 90s, when it was all the rage. Yep, I lost a lot of weight. But unbeknownst to me (because I decided to do it without consulting a doctor first), I also further damaged an already weakened liver, which I didn't know at the time was weakened. Please be careful and think about what you are doing. I'm not saying this to be mean, rude, or snarky. I'm saying this because I'm concerned for you, a total stranger on the Internet.

cherriegh

I am not making excuses, I was mere telling you the problems I had and I have seen doctors and what they said and I am not malnourished, the skin problems are genetic not due to food I eat. Itd hard to have allergies and some genetic disorders

Thanks all for your help I was looking for higher calorie veggies I could incorporate but I'll consult a dietitian next week for an appropriate meal plan, than be cruscified and judged.

pupcamper

Looking at your diary I think you should consider spreading out your calories over the day. Eating a large meal once per day and then smaller portions for other meals can stop some people from losing weight. Try to have 6 meals/snacks between 200-400 calories each throughout the day. I think this will also help/stop you from feeling sick eating fat and eating excessive carbs because you are spreading them out. I think the beans/lentils etc suggestions are helpful because they give you fibre! Try it for a couple of weeks and see how you feel! Good luck with your journey!:drinker:

NoAdditives

I am not making excuses, I was mere telling you the problems I had and I have seen doctors and what they said and I am not malnourished, the skin problems are genetic not due to food I eat. Itd hard to have allergies and some genetic disorders

Thanks all for your help I was looking for higher calorie veggies I could incorporate but I'll consult a dietitian next week for an appropriate meal plan, than be cruscified and judged.

Most vegetables are low in calories, that's just their nature. In general, deep or bright colored vegetables are healthier. Leafy greens like kale or spinach, broccoli, carrots, sweet potatoes, etc. are going to have more vitamins and minerals than something like eggplant or celery.

lithezebra

If you have gallbladder problems that make a low fat diet necessary, you might be able to eat more fat by spreading it out in smaller amounts throughout the day. And if you don't know what the problem is, you should definitely talk to a doctor about not being able to eat fat.