low fat high calorie foods

I'm curious what your reasoning is to want low fat / high calorie food. Certain fat's are good. For example an avocado is high fat (good fat) and high calorie. The same with nuts too.

Corn products, like pirate's booty, are typically low fat. Kind of empty calories though. Fruits have low/no fat. Avocados are high cal and high fat but it's the "good" fat. Nuts too, walnuts have a ton ofw calories. Why low fat, high cal?

I see you answered my quesetion while I was typing it. But I'm not sure that low fat high cal foods are really the way to go about fixing your problem, since a lot of them contain sugar or sugar substitutes which will definitely not help you lo weight. Try researching low glycemic index foods and trying to fill your meals with those instead.

Thanks for making the diary available. I'm going to recommend you log everything you eat because from what I can tell you only have one day of logging your intake. You're still learning how to log it correctly because there are a few items in there with severely incorrect values ...beef goulash with 5 calories and no nutritional value. If that exists, I need that recipe.

Remember, good data in, good data out. Eat balanced meals, don't starve yourself, set goals and give it 30 days of constant logging and then check your stats via the reports section. 30 days is no time at all and worth the wait for a little bit of analytical data to make some changes off of.

In the meantime, concentrate on eating 0.6 to 0.8g of protein for every pound. This will ensure you minimize the amount of lean tissue lost during your weight loss. Protein sources are things like lean meat (poultry, beef, fish), greek yogurt, certain dairy / vegetables have good protein values. Good complex carbohydrates such as potatoes (sweet and regular), vegetables, oats, whole grain items etc.

Good fats come from olive / canola oil, avocados, olives, fish, tree nuts (almonds, pecans, walnuts) and their nut butters, flax products etc.


Good luck

I'm lactose intolerant, and since starting this I realised I was always low on calcium. So I've started to eat soy yoghurt, and soy icecream (not often though, it's a poor comparison to real icecream), and calcium supplements on days when I'm under. I think you can only absorb about 1/4 - 1/3 of your daily calcium intake in one sitting though, so it's good to keep that in mind and space your calcium out.

You don't seem to have many veg? Salads are always good, and you can find a dressing that suits your calorie needs high or low. You could also try to get fats more from avocados, olive oil, nuts etc. and keep your meat lean (buying lean cuts/mince or cutting off the fat).

Your diary seems to be quite empty though. You should try and log every single thing you eat, even on days when you go over. That way'll you have a better overall picture. Also helps to change your settings so you can see sugar/sodium/calcium/etc. intakes.

If you're stuck for recipe ideas, sites like www.cookinglight.com have heaps and they contain all the nutritional info - cals, protein, fat, carbs etc. at the bottom of each recipe. That's just the one I've been using but I'm sure there's lots of alternatives also.