more calories...please
sherryjohnson2012
Posts: 102 Member
I need more calories without going over in fat and sugar... please help me, Im not sure what Im doing wrong. My trainer took me down to 20% fat, and Im trying to watch my sugar. any suggestions? my diary is open, thank you.. 
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Replies
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How about eggs? Maybe half egg white and yoke, if you don't like plain egg white.
Lean meats. chicken, fish?0 -
Your choices are good, just not enough. For weights you need protein.0
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I wouldn't worry too much about your sugar if you are getting most of it from fruit.
If you find that you are going over your fat on a daily basis, maybe you can try pre-logging your meals so you know what your day is going to look like. You can take a look at my profile for ideas (I don't track sugar though)0 -
Find a new trainer. Dietary fat does not make you fat.0
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How about eggs? Maybe half egg white and yoke, if you don't like plain egg white.
Lean meats. chicken, fish?
I've been eating EB's eggs, but I nthink Im going to switch to just egg whites, ty 0 -
Hmm...a small baked potato topped with salsa instead of butter or sour cream. Steamed vegetables like broccolli or asparagus with a squeeze of fresh lemon instead of butter or oil. What about fruit? As one other person pointed out, it's different than refined sugar.0
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I wouldn't worry too much about your sugar if you are getting most of it from fruit.
If you find that you are going over your fat on a daily basis, maybe you can try pre-logging your meals so you know what your day is going to look like. You can take a look at my profile for ideas (I don't track sugar though)
I did prelog today, your diary is yummy, congrats on a huge success!! 0 -
I wouldn't worry too much about your sugar if you are getting most of it from fruit.
If you find that you are going over your fat on a daily basis, maybe you can try pre-logging your meals so you know what your day is going to look like. You can take a look at my profile for ideas (I don't track sugar though)
I did prelog today, your diary is yummy, congrats on a huge success!!
Thank you Why does is the training limiting your fat to 20%? 0 -
Protein. Make chicken your best friend. I personally just love chicken though. Any source of protein will work such as meat, protein powder, or greek yogurt.0
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you mean than simply more protein
whey protein0 -
Find a new trainer. Dietary fat does not make you fat.
Dietary fat certainly can contribute to being fat. 100 calories of excess dietary fat gets stored as 97 calories of fat.0 -
Protein. Make chicken your best friend. I personally just love chicken though. Any source of protein will work such as meat, protein powder, or greek yogurt.
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I love chicken, infact I used ground turkey in my chili, and i do eat non fat greek yogurt almost daily.. thanks for your input and a big horray for your lose!0 -
Find a new trainer. Dietary fat does not make you fat.
Dietary fat certainly can contribute to being fat. 100 calories of excess dietary fat gets stored as 97 calories of fat.
Just. No.0 -
Do you have a medical condition where you have to cut your fat down that low? I'd much rather cut my carbs than my healthy fats.0
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My diet is currently 45% fat and loving it, 35 pounds down so far I know macros are important but it really still is calories in vs calories out in the long run for weight loss.
Good luck0 -
Do you have a medical condition where you have to cut your fat down that low? I'd much rather cut my carbs than my healthy fats.
Yes, if you can have plant-based fats I would suggest avocado and nuts to boost your calories. From a purely weight-loss perspective, I eat both daily. I mean like half an avocado! And I'm frequently under the fat grams recommended for me on MFP.0 -
Do you have a medical condition where you have to cut your fat down that low? I'd much rather cut my carbs than my healthy fats.
well my triglycerides are high, but i've been eating healthy and excerising 5/6 days a week since april and have only lost 17 lbs, I've been at a standstill for at least 3 months!! So my reainer suggested I do 45 carbs 35 protein and 20 fat.. Im really having a hard time making it work0 -
get your calories in protein..lean protein. You won't burst
There's protein shakes with low fat,low carbs
egg white,cottage cheese,fish (tuna,tilapia),white meat etc
You could get some high protein mass shakes too and take half a scoop or depending.
Some have over 800 calories.
All depending on what you want.
Take care0 -
I'm a vegan, so my only fat sources are plant based, but I never restrict fats and have always had triglycerides in the optimal level as an adult. I don't know if a plant-based diet is the cause of that or not, but I just struggle to see any way that nuts, seeds, avocados, etc would hurt you unless you have a medical condition that can cause it. I'd ask your doctor before your trainer, and I'd boost protein and fat and cut carbs (not low carb) for weight loss.0
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Get a new trainer... there is no reason to restrict healthy fats from things like nuts, avocados, olives, etc.
Excess carbs can raise your triglycerides far more than dietary fat. You can only store so much glycogen. Anything above and beyond that gets converted to fatty acids.0 -
I cut out as many processed carbs/sugar as I could and upped healthy fats like olive and coconut oil. My triglycerides went from 180 to 58.0
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Low or nonfat yogurt. I like the greek kind with honey.
There's also soy, beans, lentils. Lots of options!0 -
Do you have a medical condition where you have to cut your fat down that low? I'd much rather cut my carbs than my healthy fats.
well my triglycerides are high, but i've been eating healthy and excerising 5/6 days a week since april and have only lost 17 lbs, I've been at a standstill for at least 3 months!! So my reainer suggested I do 45 carbs 35 protein and 20 fat.. Im really having a hard time making it work
Just so you know, absent of any disease, high triglycerides for most Americans is generally a result of excess simple carbs, not really fat. While there is a relationship between trans fats and triglycerides, for most of us it's all the sugar we eat that drive this up.0 -
all your respones are awesome! Im going to try a few of your suggestions..I do have a DR appt on the 28th to duiscuss the triglycerides.0
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Do you have a medical condition where you have to cut your fat down that low? I'd much rather cut my carbs than my healthy fats.
well my triglycerides are high, but i've been eating healthy and excerising 5/6 days a week since april and have only lost 17 lbs, I've been at a standstill for at least 3 months!! So my reainer suggested I do 45 carbs 35 protein and 20 fat.. Im really having a hard time making it work
Just so you know, absent of any disease, high triglycerides for most Americans is generally a result of excess simple carbs, not really fat. While there is a relationship between trans fats and triglycerides, for most of us it's all the sugar we eat that drive this up.
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So you are saying I need to watch my sugars? Im so flippin confused...0 -
Yes, cutting processed sugar is sound advice I think, but I also think you'd be fine with ~30-35% fat if that's what it takes to keep you satisfied and on track. that level of fat won't "make you fat", nor will if negatively effect your cholesterol.
The way I look at it is this: M goal daily is to his or be at or under my calorie, fat, and carb numbers, and hit or exceed my protein number. MFP sets protein way to low in my opinion, so I manually set my macros to 40% carbs, 30% fat, and 30% protein right now.
If I were actively strength training, I'd probably up the protein even more, but I'm recovering from a torn rotator cuff, so I'm not lifting heavy right now.
ETA: "Processed Sugar". Fruit is not really something to be overly concerned with unless you have fructose intolerance.0 -
today if you had 1.5 cups of greek yogurt at breakfast 4oz of turkey at lunch taken away the cheddar cheese at dinner and replaced the pretzels with a low fat protein source (maybe hummus on turkey slices rolled up, or lettuce chicken rolls or a hardboild egg) you would be closer to all your goals0
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today if you had 1.5 cups of greek yogurt at breakfast 4oz of turkey at lunch taken away the cheddar cheese at dinner and replaced the pretzels with a low fat protein source (maybe hummus on turkey slices rolled up, or lettuce chicken rolls or a hardboild egg) you would be closer to all your goals
I agree, thank you 0 -
things traditional cuisines are built around:
brown rice, bread, potatoes
figs, dates
legumes
skim milk, low fat cheese0 -
I'm on the "stop looking to your trainer for nutrition advice" train.
Trainers are not dietitians, nor nutritionists in most cases. And a certificate from an online program does NOT give a trainer the ability to prescribe an individualized eating plan for you (i.e. tell you how many calories to eat- if he/she did that). (It's actually illegal but I won't get into that)
As far as fat intake- women have a better fat vs carb metabolism than men do, and our bodies FUNCTION better with a higher fat intake.. I'd suggest 40-30-30 protein-carb-fat, with emphasis on healthy fats (olive oil, avocado, nuts). That'll help with satiety and up your calories naturally. But that's just me.
ETA: I watch my sugar as well, but only because I'm really sensitive to it. Unfortunately, sugar from fruit is still sugar. I have a single serving of fruit each day (not including the veggie type fruits like avocado, squash, tomatoes that have less sugar) and avoid sweets completely.0
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