Foods low in fat but high calories

amyrose3907
amyrose3907 Posts: 4 Member
edited November 2024 in Food and Nutrition
Hi everyone! My goal with my fitness journey is to gain weight healthy. I am finding that I am eating foods that’s are too high in fat meaning I’m going over my daily limit, however I still need to be in a caloric surplus. If anyone can suggest foods/ meals that contain a lot of calories but are low in fat and sugar that would be great :)

Replies

  • Kalex1975
    Kalex1975 Posts: 427 Member
    Rice, beans, and grains.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    You can set your fat limit higher if that is how you prefer to eat and it makes it easier for your to reach your goal. And don't track sugar unless you have a real medical reason for it.
  • kimny72
    kimny72 Posts: 16,011 Member
    edited January 2018
    amyrose3907 wrote: »
    Hi everyone! My goal with my fitness journey is to gain weight healthy. I am finding that I am eating foods that’s are too high in fat meaning I’m going over my daily limit, however I still need to be in a caloric surplus. If anyone can suggest foods/ meals that contain a lot of calories but are low in fat and sugar that would be great :)

    I assume you mean added sugar? What makes a food calorie dense is almost always fat or sugar. Fruits can be a great way to add easy calories to your day, but those calories come from sugar. I actually don't even track sugar.

    Just focusing on fat, I'd say pasta, rice, beans, potatoes, fruit. How low fat are you trying to eat? Fat doesn't make you fat, so maybe the problem is that you are aiming for too low a limit?
  • Unknown
    Unknown
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  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    When you take fat out of the equation you are left with carbs and protein, both of which have 4 calories per gram so look for dense foods like beans, lentils, bananas, pasta, etc.

    But you can also just eat more fat. It's a tasty way to get more calories. Even if you have a medical need to watch saturated fats you can eat more avocado and nuts, cook with olive oil instead of butter, etc. to up your unsat fat intake.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    As long as you're getting enough protein, it doesn't matter if you go over your fat if you're happier eating more.
  • amyrose3907
    amyrose3907 Posts: 4 Member
    kimny72 wrote: »
    amyrose3907 wrote: »
    Hi everyone! My goal with my fitness journey is to gain weight healthy. I am finding that I am eating foods that’s are too high in fat meaning I’m going over my daily limit, however I still need to be in a caloric surplus. If anyone can suggest foods/ meals that contain a lot of calories but are low in fat and sugar that would be great :)

    I assume you mean added sugar? What makes a food calorie dense is almost always fat or sugar. Fruits can be a great way to add easy calories to your day, but those calories come from sugar. I actually don't even track sugar.

    Just focusing on fat, I'd say pasta, rice, beans, potatoes, fruit. How low fat are you trying to eat? Fat doesn't make you fat, so maybe the problem is that you are aiming for too low a limit?

    My fat limit is set at 76g on the app not user of this is right x
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    kommodevaran wrote: »
    You can set your fat limit higher if that is how you prefer to eat and it makes it easier for your to reach your goal.

    This. There's nothing special about the MFP default goals for fat and carbs.

    That said, higher cal foods low in fat tend to be your starches: grains, like bread, rice, pasta, cereals, as well as potatoes and sweet potatoes, and beans and lentils.

    Fruit seems low cal to me for how filling I find it, but not everyone experiences that: bananas are one that can add up fast, I suppose. There's sugar, but it's not added sugar.

    Other foods good for weight gain for some people can be consuming shakes and smoothies (as drinking calories can be less filling for many), and dairy (again, probably because you can drink it or put yogurt in a smoothie).

    IMO, if you need to gain, healthy fats are your friend and don't worry about the MFP goal unless you have a reason for it: full fat dairy, avocados, olive oil and olives, and especially nuts and seeds.
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