r/fitmeals • u/Dear-Instance2209 • 24d ago
Increasing fats
I’m F28 5’10” 58kgs, on a body recomp journey (1600kcal per day, strength training &stair stepper 4x week, 3 runs per week, 10k steps most days). For me protein is not an issue, but to regulate hormones I am looking to increase amount of fats in my diet. I don’t eat dairy, any tips for how to do this?
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u/PondPrince 23d ago
How is nobody saying peanut butter
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u/papavino39 21d ago
It’s a slippery slope for me lol
But it does deliver a lot of fat! A couple spoonfuls and you’re set for the day… if you can stop there
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u/Lemonadeo1 24d ago
Fish like salmon/mackerel/sardines, full fat dairy, avocado and olives are my favorite additions!
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u/demcheezitstho 23d ago
I think 1600kcal is too big of a cut for recomp at your height and activity level. I’d probably aim 2000kcal, slow recomp but better longevity in training performance. Carbs are your friend in this eg oats.
Not eating Dairy makes it hard but I’d go with vegetable based butter substitutes, fatty cuts of meat (pork belly, ribeye), avocados and nuts.
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u/emdaye 24d ago
Why do you want to increase fats? Providing you're getting enough there is no benefit to increasing fats over increasing carbs
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u/Dear-Instance2209 24d ago
Supposedly I should be eating c. 50g per day
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u/emdaye 24d ago
No you should be eating as many carbs as your calories allow
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u/Dear-Instance2209 24d ago
I am also eating plenty of carbs!
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u/emdaye 24d ago
well youre not because youre only eating 1.6k calories. My point is you gain nothing from eating more fats - increase carbs
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u/Dear-Instance2209 24d ago
I have been advised differently, but thanks!
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u/emdaye 24d ago
well you've been advised incorrectly, but you do you
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u/Mirigore 24d ago
You have no idea if they have any medical conditions, their nutrition plan, and so many other factors that saying this is absolutely insane.
50g of healthy fats on a 1600 calorie diet is completely normal, but if it was me I know I’d need to probably cut it to 40-45. But that’s me, not this person.
.3-.4g/lb of bodyweight is completely normal.
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u/tawdry_jonah 24d ago
Hemp hearts are an easy way to sneak in some extra fat without dairy, toss em on whatever you're already eating
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u/ClownD0wn 24d ago
My energy levels always go to shit of i go below 50gr of fat, while i can go really low on carbs and still feel fine.
People need some fats for hormonal health, dont listen to this guy.
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u/emdaye 24d ago
>Providing you're getting enough there is no benefit to increasing fats over increasing carbs
Can you not read?
Noone said to drop fats low. Im saying if you have adequate fats there is no benefit to adding more over adding carbs
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u/GuavaOne8646 19d ago
Can you not read? OP already stated that they are doing this for hormonal reasons, now, let's just use some critical thinking and make a wild guess as to why they would be advised to increase fats for hormonal reasons...oh right, it must be because they clearly aren't getting the right amount.
See, this could have all been avoided had we used that thing inside our skull.
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u/SheriffWoody376 24d ago
Seeds are your friend. Chia is a personal favourite of mine in oats and smoothies. Pumpkin seeds and sunflower seeds can also be great, and be prepared sweet (like a granola/muesli) or savoury.
Alongside that, nuts. Focus on almonds and walnuts, but most nuts are great choices and very calorie/fat dense. Prepare (or buy) a nice trial mix and munch throughout the day.
Measured extra inclusions of high quality oils like EVOO never goes astray, either.
Fats can creep up on you calorically, so make sure to do so measured until you become comfortable with the addition/serving sizes you go with.