How do you eat a lot of heathly calories??

MMMMMM PEANUT BUTTER!!!

Nuts,seeds. ,healthy grains
Healthy fats
Avocados

Cheese Of all cheeses low sodium Parmesan cheese provides the most protein with 41.6 grams per 100 gram serving. It is followed by regular whole Parmesan at 35.8 grams of protein per 100 grams. That is 10 grams of protein per ounce, and 3.6 grams per cubic inch. Other cheeses like Romano, Mozzarella, and Swiss provide around 28-30 grams of protein per 100 gram serving. Softer cream cheeses, or spreadable cheeses, provide the least protein with only 16 grams per 100 gram serving. Click to see complete nutrition facts. Cheeses Highest in Protein.

#2: Mature (Large) Beans The older, larger, and more mature a bean gets the more protein it carries. Mature roasted soybeans (Edamame) have the most providing 39.6 grams of protein per 100 gram serving, or 68 grams per cup. They are followed by mature Lupin beans which provide 15.6 grams per 100 gram serving. That is 25.8 grams per cup. Click to see complete nutrition facts. Beans and legumes highest in protein.

#3: Lean Veal and Beef To get the most protein out of meat, it is best to choose lean cuts. Specifically the top round of veal or beef provides around 36 grams of protein per 100 gram serving, or 93 grams per pound, and 31 grams in a 3 ounce serving. Click to see complete nutrition facts.

#4: Roasted Pumpkin, Squash, and Watermelon Seeds A popular food in the Middle East and East Asia pumpkin and squash seeds provide 33 grams of protein per 100g serving, that is 74.8 grams per cup and 9.2 grams per ounce. Watermelon seeds provide slightly less at 28 grams of protein per 100 gram serving. If you can't find these seeds in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin, squash, and watermelon seeds you have and roast them in your oven. The seeds are typically consumed by cracking the outer shell and eating the seed inside. Click to see complete nutrition facts. Seeds and Nuts with the Fewest Calories.

#5: Lean Meats (Chicken, Lamb, Pork, Turkey) Most lean meats provide around 30 grams of protein (30%) in a 100 gram serving. Chicken broilers have the most with 32.8 grams of protein per 100 gram serving, which is 21 grams per pound, and 27 grams in half a chicken breast. Pork loin and chops have 30 grams per 100 gram serving or 19.2 grams of protein per chop. Click to see complete nutrition facts.

#6: Fish (Tuna, Anchovies, Salmon) Fish are becoming more popular as knowledge spreads on the value of their fats and oils. As for protein Yellowfin Tuna provides the most with 30 grams per 100 gram serving, or about 8 grams per ounce. It is followed by Anchovies(29g), Salmon(27g), Halibut(27g), Snapper(26g), and Tilapia(26g). Click to see complete nutrition facts.

#7: Fish Eggs (Roe and Caviar) Caviar and fish eggs are most often eaten as a garnish or spread. A sampling of fish roe (eggs) from a variety of species found they provide 28.6 grams of protein in a 100 gram serving. That is 8 grams of protein per ounce. Caviar will provide 24 grams of protein in a 100 gram serving or 6.9 grams per ounce. Chicken eggs, by comparison, only offer 13.6 grams of protein in a 100 gram serving, or 6.3 grams of protein per egg. Click to see complete nutrition facts.

#8: Yeast Extract Spread (aka: Marmite) Yeast extract spreads are popular in Britain and Europe, and have started to gain popularity in the U.S. A good vegan source of vitamin B12, the spread also packs a lot of protein. One hundred grams provides 27.8 grams of protein, that is 1.7 grams per teaspoon. Click to see complete nutrition facts.

#9: Lobster and Crab Crab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of lobster contains 26.4 grams of protein, or 43 grams per lobster. Crab provides a little less with 19.4 grams per 100 gram serving. Click to see complete nutrition facts.

#10: Lentils, Pulses, and Peanuts Lentils, pulses, and peanuts (a legume) are a great vegan source of protein. Peanuts provide the most protein with 23.7 grams per 100 gram serving or 6.6 grams per ounce, 0.2 grams per peanut. Lentils provide the most protein when consumed raw at 25.8 grams per 100 gram serving, and 9 grams per 100g serving cooked (17.9 grams of protein per cup). Click

You don't necessarily have to eat back calories in a healthy way...if you're done exercise for the day, the effect of "crappy" food isn't going to be that extreme for the rest of the day. A lot of my exercise calories end up going to sweets because I can't refuse them...they don't hurt if they're within limits and you stay under calorie goal

bad idea

Eat often, have a lot of variety available, and plan ahead.

If you need meal ideas, take a look at some diaries on here that are public from people that have been maintaining for 6+ months and doing so in a healthy and balanced way.

If you need specific ideas, let me know and I'll do my best :bigsmile: Holiday snacking is kicking my *kitten* right now, but otherwise I'm usually pretty damn good at eating at least 1600-2000 cals a day in mostly healthy, nutritious whole foods.

Good luck!

what defines too many carbs, sat fats or sodium, besides an amount that is hindering your ability to get in adequate protein?

MFP tabulates all the recommended levels for these for you (presumably based off FDA guidelines.) and you can track any or all of them. Too many carbs can hinder weight loss, too much sodium causes water retention, high blood pressure etc. Everything in moderation!

I'm starting t think that I should just go back to intuitive eating again.

I think that is a fantastic idea!

MFP tabulates all the recommended levels for these for you (presumably based off FDA guidelines.) and you can track any or all of them. Too many carbs can hinder weight loss, too much sodium causes water retention, high blood pressure etc. Everything in moderation!

MFP is actually recommending protein too low. Too many carbs don't hinder weight loss, inconsistent calorie deficit does. Too much sodium can cause water retention IF you don't drink enough and get in potassium to counter it and it doesn't cause high blood pressure in everyone.
Although eating "healthier" options are probably better to eat back for exercise calories, there's no evidence to show that eating a cheeseburger would hinder it if you're in calorie deficit.


A.C.E. Certified Personal Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition

here we go again

What I do is eat every 2 hours.....small meals.....with a protein, a carb and a good fat. So I have an egg with avocado and a fruit @ say, 8 am, then @ 10 I have a protein shake, 12 almonds and raspberries, @ 12 I eat 1-2 oz of chicken breast with green beans or asparagus (I spray olive oil and sprinkle garlic powder on the veggies, yummy!), then @ 2 I'll have carrots with hummus, @ 4 I have another small meal of perhaps 1 oz of steak with veggies, I work out @ 5 and after my workout, I have another shake with either a banana or apple, at dinner I eat more protein with veggies. Sounds like alot of food but I've got it down to about 1600-1700 calories a day and I've lost 8 lbs in 30 days! Hope this helps!

As far as carbs and weight loss, I read recently that complex carbs (think processed, doughnuts/soda) get turned to sugar and can hurt your weight loss. I would think that if you are exercising it would mitigate that effect, as you're body is going to be burning whatever it can find. I'm no nutrition guru, just what I've read.

To sum up,I figure if I aim for the FDA numbers, I'm doing pretty good.

Did you mean to write "simple carbs" rather than complex carbs? I thought complex carbs were the healthier carbs, like some vegetables, whole grains, etc. Just clarifying

Did you mean to write "simple carbs" rather than complex carbs? I thought complex carbs were the healthier carbs, like some vegetables, whole grains, etc. Just clarifying

yes thanks

Beeble....dont worry and dont bother.....this thread hasnow been hijacked by the I know more than you guys

eat healthy and live long

You don't necessarily have to eat back calories in a healthy way...if you're done exercise for the day, the effect of "crappy" food isn't going to be that extreme for the rest of the day. A lot of my exercise calories end up going to sweets because I can't refuse them...they don't hurt if they're within limits and you stay under calorie goal

I'd like to elaborate on the above because it seems like this is causing some issues. This is my opinion of things and I'll try to be concise about it.

Individual food items, OUTSIDE of the context of the entire diet and without considering an individuals intolerances (if any), do not make you fat and are not unhealthy, aside from maybe artificial trans-fats.

You cannot unequivocally state that an orange is always healthier than a scoop of ice cream if you don't know the context of the diet as a whole. Someone who is acutely fat deficient with adequate vitamin C may benefit more from the scoop of ice cream.

Now absurd examples aside: Selecting a diet of "mostly" nutrient rich foods and "some" junk food, in the presence of adequate micronutrients and a caloric deficit with pro/fat sufficiency, is perfectly fine and not detrimental. In fact, I would argue that this is BETTER than a diet consisting of what people tend to think of as "diet" food for the simple fact that it's more palatable (for most people) and more likely to last long term.

No, you probably shouldn't eat snickers bars all day long and expect good results.

But if you execute the plan correctly and you can "fit" a scoop of ice cream or some potato chips along side your healthy foods, then I would recommend it.