big calorie deficit

There is nothing wrong with going over on your fats. I do it daily and I'm still losing. Then again, I'm doing keto, which is low carb and high fat.

Meal timing doesn't matter at all, its all about personal preference. Its hard to tell anything else without an open diary, but eat high protein foods. greek yogurt, cottage cheese, hummus. Fats aren't bad, either, you need fat (unless you are limiting for a medical reason). Adding nutrient dense, high calorie food like almonds can help you make your goals.

Nothing worng with fats, healthy fats help regulate your hormones and lubricate your joints. Also eating before bed does not make you fat, as long as your within your calories you will be fine no matter what time of day or night you eat.

Since your diary isn't open, I can only toss out a few suggestions:

-- cottage cheese or yogurt (both good sources of calcium and protein)
-- half an avocado (generous calories and healthy fats)
-- low fat cheese (a quick grab during the day)
-- small serving of nuts (almonds are popular here)
-- spoon of peanut butter
-- glass of milk

I'm a snacker, so I always have something close by to grab inbetween meals. With that said, I'm still able to stay within a tight calorie budget.

My diary is open to public, so you can poke around and you might get some ideas. Keep in mind I'm eating low carb(10%), high fat(60%), moderate protein(30%).

Here's a site that might help you figure things out.

http://www.acaloriecounter.com/blog/why-am-i-not-losing-weight/

http://www.aworkoutroutine.com/how-to-lose-fat/

Somewhere else on the site he's got a "Best Diet Plan" that I highly suggest reading too.

Bottom line, and this might be hard to accept (to some people), is that FOR FAT LOSS, NOTHING matters more than calories!!!

NOTHING! That said, making healthy choices is best, but don't beat yourself up over some things.

Good luck!!

My answer is simple, choose calorie dense foods or something you really enjoy to fill in those extra calories;

Cheese, fruit, nuts, wine!



YES! Cheese is usually ~100 an ounce, red wine is ~25 calories an ounce (~30 mL), nuts can be ~160 an ounce, and fruit varies, but I like dried fruit and it doesn't take much dried fruit to hit 100 calories or more!

It's SO easy to eat and drink delicious things. I do not understand why people say they struggle.

When in doubt, ice cream! Most ice cream bars will give ya ~250 calories, huzzah! Just imagine how awesome you'll feel losing 30 pounds and eating a serving of ice cream every day!

'OMG GIRL how'd you lose the weight?!'
'Ohh, umm, ya know, cut calories, increased activity, and I ate some icre cream every night!'

:laugh: Welcome to the Ice Cream Diet!

My carbs are high and my fats high. My protein and calories are both too low.

Then you should go for more calorie and protein dense foods like peanut butter, peanuts/nuts/seeds, ect. FOR ME, limiting my carbs made a huge difference, but it might not be the same for you.

OKAY, people seriously need to stop saying that peanut butter is a good source of protein ... NO, IT'S NOT! It's a good source of fat ...

Rant Over:

That being said:

Greek Yogurt (+fruit or mixed with garlic powder or other spices and salt and pepper and used as a veggie dip ...)
Cottage Cheese (+fruit or plain)
Lean Meats

ETA:
Eating late at night, as long as you have the calories to do so, is not a bad thing ...

Don't worry about going over your fats and it doesn't matter what time of day you eat; eat when you're hungry.

Do you eat hard boiled eggs? They are a huge part of my diet as I've been trying to get my protein up substantially. I always have them in the fridge.

Also meat, fish, shrimp, greek yogurt, Quest bars.