how can I eat more?
JohnDaConqueror
Posts: 52 Member
I find myself having too little calories for my meals even though I feel like I put a lot on my plate, I guess the healthy veggies makes it seem like a lot since, you can put so much and it is still low in calories. Just wondering any healthy little foods I can fit in with my lunches, dinners, and even breakfast that you guys probably do to make sure each meal is a good amount of calories so it doesn't feel like you're eating so much everyday.
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Replies
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My diary is also open!0
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Based on your other thread, I'd start counting the calories in your protein powder and other liquids before you consider increasing your calories. Swap out some liquid calories for solid ones.14
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Maxematics wrote: »Based on your other thread, I'd start counting the calories in your protein powder and other liquids before you consider increasing your calories. Swap out some liquid calories for solid ones.
Thanks for reply! I have been counting the calories since I've been tracking faithfully on here. I was just wondering is all, reason i posted the question. I also weigh the PP as well.1 -
It's not uncommon for people starting out to cut down to low/no fat foods, cut out oils and butter, using egg whites in stead of whole eggs, etc. You can have these things as long as you account for them. Fat is important to have in your diet. They'll bulk up your macros and calories.6
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Just picking a random day in your diary. You were 1,000 calories short yesterday. There are some little things, yes, like using whole eggs and butter or oil in your cooking. But imo, the little things will get you a few hundred calories and you might want larger changes. Do you enjoy eating fish, lean meats, and veggies with nothing on them? That's a way of life for some, sure, but what about eating meats that are less lean and adding sauces, starches, and dressings to your food? For a thousand calories you could add an entire cheeseburger to your dinner and still have calories to spare. You could roast your broccoli in olive oil or butter and have a serving of potatoes. You could do a three egg omelette with cheese, bacon, mushrooms, sausage, veggies, and probably hashbrowns on the side for the number of calories you have left. Go wild!
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You might find some more ideas here: https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods#latest1
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I just looked at today...so far you only have 9 grams of dietary fat with a target of 77. Dietary fat is essential to proper nutrition...eat more fat...it is calorie dense for low volume. Cook with good cooking oils, nuts and avocado, whole eggs, peanut butter, don't use diet salad dressing, fattier cuts of meat, make sauces and whatnot.
Proper nutrition is more than just a bunch of veggies.4 -
Thanks for the replies! So true with many of things you guys said, let me experiment haha!1
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Also, are you *sure* you are logging absolutely everything? For example, you had 2 pancakes for breakfast yesterday. Did you add any butter, peanut butter, syrup, anything to them? Make sure you are logging absolutely everything for the most accurate results.5
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Cassandraw3 wrote: »Also, are you *sure* you are logging absolutely everything? For example, you had 2 pancakes for breakfast yesterday. Did you add any butter, peanut butter, syrup, anything to them? Make sure you are logging absolutely everything for the most accurate results.
Trust me lol, I have been logging everything! To the amount of hot sauce I pour haha! No syrup or butter, or peanut butter! Just the batter and then to the pan, I use olive oil spray but it’s 0 everything.
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Add whole eggs to your egg whites in the morning. Eat reduced fat or full fat yogurt instead of triple zero. Add 1 oz of mixed nuts (or nuts of your choice) to your snack or evening meal. Increase your evening meal generally. Use olive oil and butter in your cooking rather than cooking spray (dietary fat is not the enemy - quite the contrary, as dietary fat is required for metabolism of key nutrients as well as for keeping your pelt healthy and your gut running smoothly).1
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JonathanB0360 wrote: »Cassandraw3 wrote: »Also, are you *sure* you are logging absolutely everything? For example, you had 2 pancakes for breakfast yesterday. Did you add any butter, peanut butter, syrup, anything to them? Make sure you are logging absolutely everything for the most accurate results.
Trust me lol, I have been logging everything! To the amount of hot sauce I pour haha! No syrup or butter, or peanut butter! Just the batter and then to the pan, I use olive oil spray but it’s 0 everything.
That is good that you are logging everything accurately. Well, like others have said, whole eggs instead of egg whites. Add butter or peanut butter to your pancakes and bread. Personally, I sometimes like to add parmesan cheese to veggies like broccoli, cauliflower, or green beans.1 -
JonathanB0360 wrote: »Cassandraw3 wrote: »Also, are you *sure* you are logging absolutely everything? For example, you had 2 pancakes for breakfast yesterday. Did you add any butter, peanut butter, syrup, anything to them? Make sure you are logging absolutely everything for the most accurate results.
Trust me lol, I have been logging everything! To the amount of hot sauce I pour haha! No syrup or butter, or peanut butter! Just the batter and then to the pan, I use olive oil spray but it’s 0 everything.
Remember that the oil spray says 0 cals because it's less than 5 calories per quarter second spray. When I coat my pan with it, I expect it to be about 20-40 calories. I don't find it worth logging, personally, but I mention it because we had a poster once going through multiple cans of the stuff every week without accounting for those calories.7 -
JonathanB0360 wrote: »Cassandraw3 wrote: »Also, are you *sure* you are logging absolutely everything? For example, you had 2 pancakes for breakfast yesterday. Did you add any butter, peanut butter, syrup, anything to them? Make sure you are logging absolutely everything for the most accurate results.
Trust me lol, I have been logging everything! To the amount of hot sauce I pour haha! No syrup or butter, or peanut butter! Just the batter and then to the pan, I use olive oil spray but it’s 0 everything.
But it's really not 0 everything. Weigh the can before you use it and then after- you may be surprised.
I think most cans say something like 1/3 of a second spray is 0 calories and because if it's less than 5 calories per serving they can get away with that. Last time I used a spray I used about 3 grams x 9 calories. That would be 27 calories I didn't account for - not a big deal on its own, but do it enough times and those calories add up.1 -
You need to eat! I'm sorry if I am assuming (going by your user name), but you are under eating for what a male should have at a minimum. Add sauces to your meals, potatoes, rice, bread. Cook in healthy oils. Eat cheese. It's literally up to you. You had tilapia, a wrap, and some veggies the other day for lunch. I would have added some olive oil mayo, lettuce, onions, cheese, and tomatoes to the wrap for extra calories. With some chips and a yogurt.1
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Add some healthy protein to your breakfast, a couple of eggs. Eat some avocado.1
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Thanks everyone for the replies! I guess I have been cutting out so many things, I guess it since im just nervous and I'm like careful what to add to my foods lol! Thank you, Thank you!0
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You can add protein and some calories by making Flapjacked Protein Pancakes and adding a little butter and maple syrup. At around 1000 cals for a male, you are understating.0
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JonathanB0360 wrote: »Thanks everyone for the replies! I guess I have been cutting out so many things, I guess it since im just nervous and I'm like careful what to add to my foods lol! Thank you, Thank you!
That's totally understandable
You went from one extreme to another, now find your happy medium. Eat a balanced diet with plenty of good stuff but also some treats, so you feel satisfied and energetic at the right calorie level.
Just keep learning, it's a lot to take in and can take some trial and error!2
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