Increasing calories but not fat

dotlibbydot
dotlibbydot Posts: 5
in Food and Nutrition
So I'm 25 female, 5,3 and 135 lbs. I've never really eaten a lot but I'm a little chubby. I've recently realised my carlorie intake should be at least 1400 a day to loose weight (I normally eat around 1200) I'm been trying to increase it with fruit and veg. I'm finding it hard to up my daily intake a healthy way. Can anyone recommend things to add to my diet that will up my calorie intake but is low in fat. I have a desk job and rarely exercise (due to finding out I need to also eat my exercise carlories back) would protein shakes work? Thanks in advance!

Replies

  • RM10003
    RM10003 Posts: 316 Member
    Nonfat Greek yogurt--lots of protein and calcium. I buy plain and eat it that way or with fruit.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Is hard to make suggestions without being able to see your diary.

    Why do you not want to eat fat? It is important to have enough healthy fats in your diet. Adding nuts and avocados to your diet will boost those calories and get healthy fats/oils in.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Aye, nowt wrong with good fats.
  • Seefylol
    Seefylol Posts: 197
    Any particular reason you're avoiding fats? Fats don't make you fat. Over eating makes you fat. Fats are an essential part of your nutrition =)
  • dotlibbydot
    dotlibbydot Posts: 5
    I think I'm a little ignorant, I thought fats in food was the past that lead to lost weight gain? I mean I can't just top up my cal I take with cake or chocolate and it me ok can I? I'm not avoiding fats all together. I tend to eat yogurt and fruit for breakfast, chicken and sald wraps for lunch, then chicken or queen with lots of veg for dinner (I don't eat red meats)
  • scookiemonster
    scookiemonster Posts: 175 Member
    I think I'm a little ignorant, I thought fats in food was the past that lead to lost weight gain? I mean I can't just top up my cal I take with cake or chocolate and it me ok can I? I'm not avoiding fats all together. I tend to eat yogurt and fruit for breakfast, chicken and sald wraps for lunch, then chicken or queen with lots of veg for dinner (I don't eat red meats)

    Yeah, I think perhaps a little reading on nutrition might be helpful for you.

    Eating fat doesn't make you fat. Eating too many calories makes you fat. Eating a ton of fruit will take more volume to make you fat than eating chocolate cake, but you can still eat too many calories that way.

    Your body requires fat to function. It's what keeps your brain working. Eat healthy fats: nuts, avocado, olive oil, fatty fish (like salmon), etc. Even eat a slice of cake now and then, as long as it fits your calories.

    Also, you say in your original post that you don't exercise because then you'd have to eat back your exercise calories? I'm not getting the logic here. Exercise isn't necessary for weight loss, but it's kind of necessary for a healthy body. Just exercise and eat a little more. That's how I make sure I have enough calories in my day for things like ice cream.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I think I'm a little ignorant, I thought fats in food was the past that lead to lost weight gain? I mean I can't just top up my cal I take with cake or chocolate and it me ok can I? I'm not avoiding fats all together. I tend to eat yogurt and fruit for breakfast, chicken and sald wraps for lunch, then chicken or queen with lots of veg for dinner (I don't eat red meats)

    Dietary fat doesn't make you gain fat. Only too many calories make you gain weight.

    As for cake and chocolate... It depends on what the rest of your meals look like. If you've reached your protein goals (and keep in mind that MFP's is very low... you'll want to exceed what they suggest) and you've gotten your recommended servings of fruit and veg, and enough fats, and still have room in your calories for cake... go for it!
  • cmriverside
    cmriverside Posts: 34,458 Member
    You need fats. My numbers are set at 45% fat/ 25% protein/30% carbs, and I've been at maintenance weight for five years.

    Fat is satiating and delicious and if someone told me I had to go back to 15% fat, I'd unfriend them.

    Do some research.
  • Seefylol
    Seefylol Posts: 197
    I think I'm a little ignorant, I thought fats in food was the past that lead to lost weight gain? I mean I can't just top up my cal I take with cake or chocolate and it me ok can I? I'm not avoiding fats all together. I tend to eat yogurt and fruit for breakfast, chicken and sald wraps for lunch, then chicken or queen with lots of veg for dinner (I don't eat red meats)

    You're not ignorant at all, alot of people still make that mistake :) if you're eating a calorie deficit, meeting your calorie requirement every day, you will lose weight pretty much no matter what you eat.

    But obviously you'll want to eat food with good nutrition aswell, but it doesn't mean you have to avoid your favourite snacks. But yeah anyway, good fats are very beneficial. Coconut oil etc, good stuff.

    Best thing to do is to split your macros carbs/fat/protein like this:

    1g of protein per 1lb of body weight
    0.6g of fat per 1lb of body weight
    and then the rest of your calories go into whatever you like. Carbs, more fats, more protein etc.

    Hope this helps you.
  • kimosabe1
    kimosabe1 Posts: 2,467 Member
    get cottage cheese-

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