How to eat enough calories on a high protein high fat diet?

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Gerard-Z

Joined: Sep 13
Posts: 9

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Posted: 21 Jul 2014, 17:46
Honestly, managing to consume about 1500 calories a day on my diet has been incredibly difficult. Peanut Butter has definitely helped in bringing some balance to it. Anyone have recommendations on the amount of fat I should be consuming? I try and eat around my weight in grams of protein. I just find it very difficult to find enough food to eat to meet my goals even though I eat quite a bit!
mummydee

Joined: Feb 10
Posts: 2,866

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Posted: 21 Jul 2014, 18:14
First off I would use this site to re work your rdi.....http://www.calculator.net/calorie-calculator.html

then I would look at all the healthy ways you could incorporate good nutritional foods into your diet to eat healthy while gaining. Add Avocados and cheeses into your salads, Eat /use olive oil on as much as you can.

Peanut butter or almond butters and cashew butters on whole grain crackers, great snacks.

You seem to be missing breakfast? don't like eggs? the best source of protein available.

Eat more veggies and real foods and forget the processed stuff. You will feel better and your body will thank you for it.
If it is a plant, eat it, if it comes from a plant, don't!
Gerard-Z

Joined: Sep 13
Posts: 9

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Posted: 21 Jul 2014, 18:24
Yeah, I was unfortunately late for breakfast before my swim today. Just had to power through it with some protein powder. I absolutely wish I at eggs, but it's the one food that I just can't stand. I could definitely start eating avacados and I'll eat more food once I get back home (sort of on a trip right now and fruit is in short supply. Meat obviously isn't). Even though some of the food I may be inputting is "processed" it actually is not, I just input the closest food I can find to what I'm actually eating. Just easier that way (yes, that is slightly lazy).

I workout about 6 times a week and have no idea in hell how I can even get up to 2,060 calories a day like I supposedly need.
2ManyCurves

Joined: Jan 12
Posts: 189

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Posted: 21 Jul 2014, 18:24
Avocados can push up your calories quite a bit as they pack in over 300 calories each. They are also quite filling. To increase your diet with some healthy fats, try adding coconut butter to your coffee. You could also add extra virgin olive oil to any leafy greens you might eat. PB is great, but often has about 5 grams of sugars (depending on the brand and its processing). If you incorporate one avocado, 2 tbsp of coconut butter to your coffee and 2 tbsp of evoo in a day, that boosts your calories up around 700 calories ---which would be nearly half of your daily caloric limit of 1500 calories per day.

As to the amount of fat to consume, it really depends upon your plan. Many people turn to the iifym site to establish their macro-nutrient limits. If you've decided your daily caloric intake should be 1500 per day, it might be easier to calculate the fats and protein you should aim for if you are clear on the daily limit you've set for your carbs. As you probably already know, one gram of fat is equivalent to 9 calories. A gram of carbs is equal to 4 calories. If you are limiting yourself to 100 grams of carbs per day and you eat your weight in protein grams (ie., 175 pounds=175 grams of protein), then you would need only 400 calories of fat (or roughly 45 grams of fat) before you would max out your daily calorie intake of 1500 per day assuming you weigh 175 lbs. 45 fat grams does not really seem like a high fat diet to me. But, again that would be higher if you keep a lower daily carb limit.



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