So this is my 3rd day on Paleo, and I just spent some time going back over what I ate and calculating the calories on LiveStrong.com
I had a pretty weak lunch, but I'm still way off on my fat:protein:carb ratios (I've got pretty much a 1:1:1: ratio today) and about 800 calories short of my weight goal of 2600 (according to livestrong anyways).
All my stats are below, but basically it seems like I'm missing fats.
I live in China, where avocados are pretty much prohibitively expensive. I'm drizzling olive oil and slathering everything in butter. What else can I do to stack those fats?
(I'm a super skinny guy at ~120lbs, and looking to gain)
Total Calories: 1758 Total Macros: 102, 95, 116
Looks like I'm just missing about 500 calories in fat, but not sure how to add it in. My dinner was an absolute mountain of food and don't think I can eat that much consistently.
Love this site! Cheers, Pin
move up to 4 eggs instead of 2
use more butter
coconut oil as mentioned above
add fatty fish like salmon, sardines which will cover the omega 3s also
you can work a little macadamia nut / oil in there as well
Chicken even when its got skin on is pretty proteiny...Steak when its in strips is pretty lean. A fattier cut of meat will probably give you what your after macro wise.
When I eat chicken or salmon, my fat intake goes down a bit, and protein up, despite that they both have some fat. Thankfully the fattier cuts I eat bump up the average to about right (things like mutton leg, lamb loins, rib-eye steak)
Nuts are fatty, and if you stick to macadamias your omega-6 wont go out of wack.
Add dessert, which can be a bunch of berries smothered in coconut milk OR coconut butter.
With dinner, add a good tablespoon of grass fed butter to that yam.
And swap out the chicken breast for fatty cuts of beef and lamb.
Go for it!
My friend you'll want to start up some MCT oil! I take 2 tbsp in the morning every day. I believe it's 9 grams? Of fat per table spoon. Warning though- start low. It gives you a good buzz the first time because it's pure energy!
Oh! And it taste like nothing. Like viscus water really.
Male, 120lbs!!! You're very, very skinny. I'd do the paleo thing with plenty of potatoes and sweet potatoes. (No dairy or grains of course). Make sure you're on a bodybuilding program or I can see you dropping 10-15lbs in the early weeks.
Eat four times a day. There are too many hours in the day to eat just three times! I'm currently snacking on carrot sticks with liver paté (27.5g fat per 100g).
As for the Avocados try visiting a fruit and veg market around closing time. I bought 8 avocados last week for £1, okay they were a bit soft but still usable. £1 is the normal price for just one in my country.
China is the limiting factor, obviously. Can you order from Amazon? I'll agree with MCT oil, and also coconut butter/manna. Delicious stuff - eat it like peanut butter and never go short on calories again.
I can't fully recommend the full-fat meat products because the quality of the fat itself could be questionable. Is there grass-fed in China? Good question.
Pin, lots of good answers above, I just wanted to add one piece of advice.
Let your body decide what you need to eat. Fat is very important, so fattier fish, fattier cuts of meat, etc will help. But see how your body is responding after eating this way for a few weeks. Forcing yourself to eat more than you are comfortable with is not going to end well.
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