How to increase calories without high dense carbs?

[TheJungleFour]

Trying to stick to 30-40g of carbs a day and that's working well for me for my blood sugars currently, I'm really pleased that they're in a healthy range. All my carbs are coming from vegetables, berries, nuts and seeds.

I have a BMI of 33 and I've been eating 1000-1200 calories as I'm also trying to lose the weight. According to what I'm measuring I'm around 1000-1100 calorie deficit a day after I factor in my MBR and walking.

I've read that eating in such a high deficit can be problematic long term and that having a day where you eat at maintenance once a week or fortnight helps. Although I don't feel ill at the moment, if anything I'm the best I've ever felt.. but I'm trying to lose weight properly and healthily this time.

Here is what I have down for tomorrow, it is my attempt at eating closer to maintenance, but this only brings me to 1500 calories. Struggling to think what other foods I can add.. maybe half an Avacado? I know I could easily throw in some pasta or bread to easily bump my calories up.. but I'd much prefer to stick to low-carb diet where I feel more in control of my blood sugars.

Any input would be greatly appreciated!

Meal 1
437 kcal • 27g protein • 1g carbs • 36g fat

• Coop, Irresistible, Pioneers Crunch Vintage Cheddar, 18 Month Matured (50g)
• Boiled Eggs (2 medium)
• Sesame Seeds, Hulled, Dried (15g)

Meal 2
419 kcal • 11g protein • 13g carbs • 34g fat

• Pistachio Nuts, Roasted, Unsalted (30g)
• Green Olives (50g)
• Brazil Nuts, Unsalted (4 each)
• Raspberries, Raw (100g)

Meal 3
656 kcal • 37g protein • 17g carbs • 49g fat

• Extra Virgin Olive Oil (2 tbsp)
• Sunflower Seeds, Raw (25g)
• Co-op, Bistro Salad (75g)
• Celery Salt (1 tsp)
• Green Beans, Raw (150g)
• Coop, BBQ Chicken Drumsticks (120g)

 

[Antje77]

Here is what I have down for tomorrow, it is my attempt at eating closer to maintenance, but this only brings me to 1500 calories. Struggling to think what other foods I can add.. maybe half an Avacado? I know I could easily throw in some pasta or bread to easily bump my calories up.. but I'd much prefer to stick to low-carb diet where I feel more in control of my blood sugars.

Bacon and eggs fried in butter instead of boiled eggs for breakfast?
Cream, butter or cream cheese on your veggies? (Any reason why you are eating raw beans?)
Pork scratchings, cheese for snacks or in addition to meals, things like that?
Full fat Greek yoghurt?

 

[Chris24Main]

If what you're doing is working for you, fabulous, keep doing it.

If you need to count the grams of what you eat - also great - I take an absurd amount of data every day, no way I'm knocking anyone for any regime.

All I'd say is that the reasoning behind lowering carbs is that you can bring down insulin to the point that your body can start to use fat as it's fuel source some of the time - this also has benefits beyond diabetes. Mainly - it's about eating in a way that maximises feeling satisfied, not hungry.

If you are doing that, the rest of what you eat needs to energise, nourish and protect your body and brain; but the precise amounts no longer have the same importance as they do in a strict calorie-controlled diet, and if you try to do both (low carb and calorie deficit) then there are ways that your body can work against the goals you may have (for example like dialing down your metabolism).

That isn't to say "eat what you like and as much of it as you want" because that doesn't work in the end either, but you may find as many do, that if you eat in a way that leaves you feeling satisfied, over time you end up eating less in any case.

I've done it both ways - and for example I feel totally full from a meal about 6:30, and I know that I'm going to feel full through till lunchtime tomorrow - and I could tell you what I ate, but I've no idea how many grams of ... anything really, other than a few carbs in thick cream, some dark chocolate and a handful of rocket (not all that I ate, only the food with carbs in)

But - like exercise, the best regime is the one that works for you...