How to increase calories eating lean??

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

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.

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

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?

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.

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.

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 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.

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.