100 lb. Club - Sggestions for increasing calories....please




MugCanDoIt
03-03-2009, 12:54 PM
I need a way to increase my calories without adding lots of fat or carbohydrates. Im kind of in a dilema cause I am diabetic. If I add one type of food for its calories, then it ends up having too many carbs or fat grams for me to eat.

All the foods Im eating is very low in fat and calories. So what the heck can I add to my low calorie, low fat, low carb meals that will add calories only?


See why Im struggling so much? Im sorry to keep posting but you guys are so helpful at times. And Im struggling to do this..... :?:


Daimere
03-03-2009, 01:06 PM
Certain veggies? Like non starchy ones and pears or apples? A diabetic said that was good fruit for diabetics

JayEll
03-03-2009, 01:08 PM
Well, you can't really add calories only. They have to come from something!

Protein is a good idea. You can have 4 ounces of boneless, skinless, chicken breast instead of only 3 ounces. Or, you can have a veggie burger like Boca Burger as a supplement--I like to add one to breakfast. They are light enough and low in fat. Or canned tuna, water packed. Lots of protein and low cal.

Use lowfat products like 2% cottage cheese, 1% milk.

I personally avoid fat-free products. I do want some healthy fats in my diet.

Jay


Daimere
03-03-2009, 01:15 PM
Also, remembering what my friend said, can't you add more carbs as long as you have a certain protein ratio to negate it?

mandalinn82
03-03-2009, 01:25 PM
All calories come from one of three things:

1. Fat - 9 calories per gram
2. Carbohydrate - 4 calories per gram
3. Protein - 4 calories per gram

So the only way to add calories to your diet without adding carbs or fat would be to increase your protein. If you choose very lean protein sources, you won't get too much fat with them.

You might also consider adding low glycemic carbs. These are carbohydrates that, while they are starch, have a low impact on blood sugar because they have a lot of fiber to slow digestion and prompt a slow rise in blood sugar (as opposed to a quick one provided by simple carbs, like white sugar).

You can learn more about the glycemic index here:
http://www.glycemicindex.com/

nelie
03-03-2009, 01:32 PM
Low glycemic carbs are a good idea. How about beans? They are great for diabetics (and everyone else too!). Lots of fiber and a good amount of protein with no fat or nearly no fat.

daniela
03-03-2009, 01:32 PM
How about a protein shake? I like Optimum Nutrition 100% Whey Protein Strawberry flavor (120 cal, 1g fat, 3g carb, 24g protein). Not the best taste ever but it's a great price and I like the nutritional profile. I mix it in my magic bullet with 1 cup skim milk, 1/2 cup mixed frozen berries and ice (238 cal, 1.2g fat, 24g carb, 32g protein) oh and I add 1 tsp of splenda. It's a huge mug of frozen yummy goodness!!!

Numina
03-03-2009, 02:17 PM
Add some nuts! (besides us, of course) They are calorie-packed, but have a lot of good stuff that helps cholesterol numbers, weight loss and MAYBE can affect diabetes, as per this article:

http://www.harvardscience.harvard.edu/medicine-health/articles/nuts-lower-diabetes-risk

From what I have garnered in various Internet missions, the best bests are almond and walnuts. If you decide to go peanut, watch that salmonella thing! Also, you have to only eat a limited amount at any one time, naturally, since they are so high in calories.

I guess you would want to look at the calorie versus fat comparison, but I think nuts are mostly good fat.

rockinrobin
03-03-2009, 03:33 PM
Why don't you give us an idea of what a typical days eating looks like for you and maybe we could guide you a bit better.

MugCanDoIt
03-03-2009, 03:48 PM
Why don't you give us an idea of what a typical days eating looks like for you and maybe we could guide you a bit better.

Breakfast
egg & 2% cheese on English Muffin

Snack
10 Almonds

Lunch
subway 6" veggie with cheese

Snack
10 Almonds

Supper
2/3 head cauliflour, roasted
bunch of fresh green beans, roasted
1 cup pinto beans

Snack
2 or 3 low carb yogurts
or several sf jello cups

:?::?::?::?::?::?:

TraceyElaine
03-03-2009, 03:53 PM
Some more fruits and veggies couldn't hurt.

slimmingsi
03-03-2009, 04:50 PM
flaxseed oil.

great source of EFA's taste a little bit nut like just drizzle it over salads etc.

not cheap and must and i mean must be kept in the fridge and served cold don't cook it

Trazey34
03-03-2009, 05:08 PM
i had to click on this to be sure i read it right -- advice on how to INcrease calories LOL stick with me kid ;)

I agree with pretty much all comments -- cottage cheese, nuts, good oil for roasting your current veg, protein shake etc.

my first instinct would be a cheeseburger of course :D

MugCanDoIt
03-03-2009, 05:09 PM
I wonder what unflavored SOY protein powder would do, like added to dishes just to up the protein and calories? Ive never had it.

FB
03-03-2009, 05:33 PM
Protein powders are pretty expensive - there are more cost efficient and nutritious ways of adding protein. Mine is like gold at the cost of $50.00 a bottle. What about Textured Vegetable Protein (TVP)? That, I know, is meant to be cooked.

GirlyGirlSebas
03-03-2009, 09:23 PM
I'm just curious...why are you going so low fat in addition to watching your carbs? In your case, I think the addition of some healthy fat sources....nuts, olives, etc, would be of benefit to you.

MugCanDoIt
03-03-2009, 09:45 PM
GirlyGirlSebas:

I am just used to hearing that a "low fat" diet is good to lose weight and to be healthy. By the end of the day, like today for instance, I think I ended up having about 34 grams of fat TOTAL for the day. I do use olive oil occasionally, and eat almonds 5 days of the week.

Could I get away with eating more fat grams as long as Ikeep my calories in tune? Is 34 grams a day too low?

rockinrobin
03-03-2009, 09:47 PM
How about adding in some turkey or chicken breast or salmon with your supper?

zenor77
03-03-2009, 11:18 PM
GirlyGirlSebas:

I am just used to hearing that a "low fat" diet is good to lose weight and to be healthy. By the end of the day, like today for instance, I think I ended up having about 34 grams of fat TOTAL for the day. I do use olive oil occasionally, and eat almonds 5 days of the week.

Could I get away with eating more fat grams as long as Ikeep my calories in tune? Is 34 grams a day too low?

Low-fat isn't always a good thing. Your body needs a certain amount of fat to function. In fact, going too low-fat has been known to cause dry skin, hair loss, brittle nails, and other problems. I had a problem with hair loss when I first started losing weight because I went way too low on my fat. After I upped my fat intake, the problem went away.

Keeping your saturated fats low is recommended by most doctors/nutritionists, but there are many healthy fats that you can have without problems (as long as you are within your calorie range.) A common fat ratio to aim for is 30% of your calories. As an example, I ate 1600 calories today and my came in at 34% (which is okay in my book) and I ate 61 grams of fat. So, yes, I would say 34 grams is far too low!

Why not eat 20 almonds at a time instead of 10? Or add a nice big salad to your lunch and use olive oil and vinegar to dress it? If you aren't vegetarian (I don't see any meat in what you listed you eat) you could have a turkey sub instead of the veggie sub. Beans are always good and if you like avocados, that would be another way to get some good fats and calories in. I also agree that you need more fruits and veggies. There must be some fruits that you can eat being diabetic.

GirlyGirlSebas
03-04-2009, 08:32 AM
I am just used to hearing that a "low fat" diet is good to lose weight and to be healthy.

Not always. A good target is 30% of your daily calorie intake. I would also stay away from all trans and saturated fats. Healthy fats...like your EVOO, nuts, avocados, ollives, seed oils and soybean oil... help us metabolize several vitamins and keep our brains functioning at peak capacity. Also, there have been recent studies that indicate these fats help us to lose the belly fat that accumulates around our organs. In terms of health, this is major! Belly fat increases the risk of cardiovascular disease, metabolic syndrome and type 2 diabetes.