MACRO help needed for FATS, always too low

rickloving
rickloving Posts: 90 Member
in Health and Weight Loss
I am consistanly low in my FAT percentages and need some suggestions for lowest calorie/higer FAT content snacks or foods.

I have some food alergies and cannot eat TREE nuts or Adacado....

Replies

  • divacat80
    divacat80 Posts: 299 Member
    Salmon!!!!, and use more vegetable oils,that's all i can't think of right now that doesn't involve nuts or avocado or peanut butter
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    You could try simply taking a fish oil supplement?
  • mdcoug
    mdcoug Posts: 397 Member
    Ha! I'm always way over on fat. Just a couple of suggestions (since I have so much experience, LOL): full-fat dairy items like cheese, yogurt and milk; use olive oil for cooking; and oil-based dressings for salads.
  • yarwell
    yarwell Posts: 10,477 Member
    I am consistanly low in my FAT percentages and need some suggestions for lowest calorie/higer FAT content snacks or foods.

    I have some food alergies and cannot eat TREE nuts or Adacado....

    we can't see your food diary, so don't know what you're eating now.
  • kristen6022
    kristen6022 Posts: 1,923 Member
    Full Fat Dairy (Cottage Cheese, Whole Milk, Greek Yogurt, Cheese). I second Salmon. Dark Chocolate.
  • RobynLB83
    RobynLB83 Posts: 626 Member
    Hahahahahaha. Low calorie, high fat does not exist. Fat is loaded with calories. If you want to up your fat, you're going to have to accept the calories. Don't worry though, it's really satiating. At first you might freak because it seems like you're giving up volume in your food, but you should feel full longer, have more steady blood sugar, etc. Just take the plunge. As for high fat snacks: I'd recommend nuts and nut butter, dark chocolate (good dark chocolate with a decently low amount of sugar), cheese, and full fat yogurt.
  • tubzzy77
    tubzzy77 Posts: 104 Member
    Pesto sauce. Stuff is amazing.

    edit: make it without nuts.
  • rickloving
    rickloving Posts: 90 Member
    I changed my settings to Public, looks like I just need at start adding some dairy and oils into my meal plans...

    I already eat alot of Salmon, but seldom hit my FAT macro goals...
  • susannamarie
    susannamarie Posts: 2,148 Member
    Some of your entries do not have macros recorded. For example, yesterday you have the pizza buffet, 8.5 slices recorded for 1275 calories but 0 macros. There was certainly a lot of fat there, so I bet you'd be pretty close to macros if that were recorded.

    Make sure your macros in what you ARE tracking add up before you go altering your diet dramatically.
  • yarwell
    yarwell Posts: 10,477 Member
    Reduced fat cheesestick - no.
    Egg whites - use whole eggs
    Protein powders - put some cream or coconut oil or MCT in the mix
  • jkatiebuie
    jkatiebuie Posts: 10
    Reduced fat cheesestick - no.
    Egg whites - use whole eggs
    Protein powders - put some cream or coconut oil or MCT in the mix

    Ditto this.
    MCTs which are found in abundance in Coconut oil are only 8.3 cals per gram and are utilized as energy right away in the ketogenic pathway for energy production. There are double blind placebo controlled studies backing up the thermogenic properties as well. MCT's are a great way to incorporate a healthy fat, rather than just any fat. I would stay away from Arachidonic (Fatty) Acid (It is an Omega 6) as it can create chronic inflammation lowering your metabolic rate if you eat too much (it should be I the proper ratio to omega 3's).

    Or you could just take a spoonful of cod liver oil like our parents used to. ;)

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