IF IT WASN'T EASY...

Hi I'm Shannon! I'm 21 years old and recently graduated from college and moved to Ft Lauderdale, Florida where I live with my boyfriend right on the beach. I'm working on maintaining a healthy weight and lifestyle while getting leaner, fitter, and stronger by lifting heavy weights and eating mostly high-protein, lower-carb and averaging 2500-3000 calories per day. 5'8, 142 lbs, 38-25-28, size 2-4. Check out my other blog as well for more health and fitness related posts: http://livingwellthebestrevenge.wordpress.com/
Who I Follow
Posts tagged "healthy fats"
Asker marofiron Asks:
Hi there! Love your blog and your philosophy! I've been tracking my eating patterns for the last few days and it seems like I'm really not getting enough protein, or fat for that matter. Do you drink a protein shake everyday? I was thinking that might be a good way to add in the extra protein. Any suggestions on fat? I lift weights and I've been trying to improve my diet to get rid of some body fat. I'm eating around 1800 cal/ day and I'm 5' 6" and 115 lbs
ifitwasnteasy ifitwasnteasy Said:

Yes, I drink a protein smoothie for breakfast everyday, sometimes again at night if I’m hungry! I use 1 scoop of vanilla whey protein powder, 1/2 banana, and 1-1.5 cups of frozen fruit plus 1 cup of water and ice; the result is a giant and delicious smoothie for around 250-350 calories. Sometimes protein shakes taste kinda gross but this just tastes like a fruit smoothie; the whey powder actually is what helps it blend well and get so creamy and big!

I also sometimes have trouble getting enough fat in my diet relative to carbs and protein unless I make an effort. Here are some suggestions for healthy sources of fat:

  • Avocados
  • Olive oil (use as salad dressing or in cooking)
  • Walnuts and other nuts
  • Sunflower seeds
  • Whole eggs
  • Feta cheese and other cheeses
  • Natural peanut butter or other nut butters
  • Higher fat versions of food (ie 2% milk instead of skim)
  • Higher fat types of fish/meat (ie salmon instead of tilipia)
  • Butter in cooking

One strategy I like to use to hit my macronutrient targets for the day is to have a salad for dinner. I start out with a base of spinach, lettuce, cucumbers, tomatoes, mushrooms, bell peppers, etc which is basically negligible in calories, then you can add pretty much anything based on your remaining calories/macros for the day. For example avocados, sunflower seeds, nuts, feta cheese, olive oil, hardboiled egg yolks if you need fat; fish, chicken, tofu, hard boiled egg whites if you need protein; or chickpeas, beans, corn, raspberries, chopped apple/strawberries/mango, dried cranberries etc if you have carbs left.

And 1800 cal/day is right on target if you still want to lose a little weight (because you really don’t have much to lose!) although you should be able to that up to 2100-2400 as your lifting intensifies. I also saw you were looking at Chicken Tuna—while I think her approach is more intense/restrictive than necessary for the average person, she definitely tells it like it is and knows what’s up; I’m a fan! Stay in touch and good luck!

Asker velvet-dawn Asks:
heya lovely, i was wondering if you could give me some advice, i'm currently eating anything from 1300-1800 calories a day depending on my workouts etc but i have a really tough time getting it up to that, i have a fairly low-carb, high-protein diet and i eat a lot of nuts etc to increase my intake, i limit fruit to one or two pieces a day but i don't know what to do to get my calories up, do you have any suggestions? i just read your text post about binging and calories too, it's sooo helpful!x
ifitwasnteasy ifitwasnteasy Said:

Glad to hear the post was helpful and that you are increasing calories—it’s awesome that you’re prioritizing your health and long-term weight-loss over the “omg I’m so full on less calories” mindset that many girls wrongfully adopt! The best way to increase calories is by increasing the fat in your diet—fat has 9 calories per gram compared to 4 for carbs and proteins, and increasing fat will fit with your low-carb diet as well! Some suggestions for foods high in healthy fats are:

  • Avocados
  • Olive oil (use as salad dressing or in cooking)
  • Walnuts and other nuts
  • Sunflower seeds
  • Whole eggs
  • Feta cheese and other cheeses
  • Natural peanut butter or other nut butters
  • Higher fat versions of food (ie 2% milk instead of skim)
  • Higher fat types of fish/meat (ie salmon instead of tilipia)
  • Butter in cooking

A good way to get a lot of these into your diet is believe it or not through a salad! Salads are great because you can tailor them to fit your calorie/macro needs. For example, add avocado, sunflower seeds, cheese, and olive oil in whatever quantities you need and that should take care of your calorie requirements!

Good luck!