How can i get more fat and carbs in my diet?

[Mpevans31]

So currently i am trying to lose weight.

283lbs 30% body fat
192 lbs LBM

So Based on the calculations i should be doing

198g Protein
118g Fat
398 Carbs
and 2970 Kcal ( Or minus 500 for trying to lose weight, right?)

Well here is what i eat normally on a daily basis
myfitnesspal.com/food/diary/Mpevans31

If you cant click the link it comes out to

2076 Calories
184 Carbs
43 fats
232 protein.

Most of the "good" fats are in avacado's and things that i dont like. I eat almonds and peanut butter, should i just eat more of that or what? Maybe add stuff to my boring chicken and rice combo? Im not sure to be honest.

I changed my diet 3 weeks ago, and the first week i lost 11 lbs. Then i got stuck at 283. Any pointers would be much appreciated.

[chameleonism]

At that level of body fat, you can have a considerably higher deficit than the normal recommended 500 calorie one. You can actually do a VLCD but you would want to do that under the supervision of a physician after getting checked out. Also, not sure what you mean by "good fats." The body doesn't really have a preference and all the media hype about certain things being bad for you are wrong. As long as you are avoiding artificial trans fats, you are good to go.

[tara19]

Peanut butter is my go to for fats.
An all natural one of course.

[Mpevans31]

At that level of body fat, you can have a considerably higher deficit than the normal recommended 500 calorie one. You can actually do a VLCD but you would want to do that under the supervision of a physician after getting checked out. Also, not sure what you mean by "good fats." The body doesn't really have a preference and all the media hype about certain things being bad for you are wrong. As long as you are avoiding artificial trans fats, you are good to go.

So could you make a recomendation on ideas to integrate that into my diet?

Also i work out about 4-5 times a week

10 min warmup
1 hr weight trianing
45 minutes cardio.

Worried about also eating too little if i drop my calories too low. Guess its a double edged sword?

[Mpevans31]

Peanut butter is my go to for fats.
An all natural one of course.

So eat more peanut butter bagels i guess eh? lol

[squeak419]

Not exactly sure what you're saying, you've provided a lot of random info... But to answer your thread titles question "How can i get more fat and carbs in my diet?"... Fats are ridiculously easy to get, a handful of almonds has plenty of fat and many cals for a small portion size. Peanut butter is also great.

Still not sure exactly what answer you're looking for. Simply eat foods higher in fat/carbs i spose whilst sticking to your macros and cals...

[Mpevans31]

Not exactly sure what you're saying, you've provided a lot of random info... But to answer your thread titles question "How can i get more fat and carbs in my diet?"... Fats are ridiculously easy to get, a handful of almonds has plenty of fat and many cals for a small portion size. Peanut butter is also great.

Still not sure exactly what answer you're looking for. Simply eat foods higher in fat/carbs i spose whilst sticking to your macros and cals...

I guess i feel like i already eat enough throughout the day, I do eat almonds but based on what my macro's for a guy my size is,

Im supposed to eat 118 and i only eat 48.

Guess ill double up on almonds and bagel / PB.


Could that be the reason i hit a roadblock with my weightloss? Not enough fat?(The irony of that is crazy)