How to Increase Fats or Carbs

Eat more of them.

MY JOB HERE IS DONE | The Chuck Norris | Troll Meme Generator

[side note: that's Chuck Norris, not me]

Okay, okay…

Our approach to nutrition is not going to be cramming food down your gullet, as I mentioned in last week’s lesson.

We’ve got to be more introspective than that.

I really like one of the opening statements in the Precision Nutrition (PN) textbook about limiting factors for reaching our goals.  They are as follows:

  • Genetic makeup (no biggie here, nothing you can do- but also rarely EVER really a problem)
  • Your physical activity patterns (if you’re following along with this program- check this one off)
  • Your physiology (this is digging way deep, and not at all where we’ll start, or probably ever HAVE to address)
  • Mindset (ahhhh, this is a big one- and we will do a lot of work here)

[anything in parentheses were my notes/thoughts/paraphrasing, not directly from PN]

Let’s dig deeper into what PN has to say about NUTRITION.  They define good nutrition as the following:

  1. Properly controls energy balance
  2. Provides nutrient density
  3. Achieves health, body composition, and performance goals
  4. Is honest and outcome-based
  5. Sustainable for both us and the planet

You probably, whether you’ve studied nutrition or not, already knew most of those things, and that’s awesome.

What about this though…

…Is honest and outcome-based

The first time I read that statement, I scratched my head.

“What in the world does that mean??”

Well, have you ever found yourself, or even one of your clients, saying something along the lines of

“I eat PERFECT, but I’m just not able to drop these last 20lbs…”

Hmmmmm… there’s a good chance that person is not being honest with themselves.

Source: USDA Center for Nutrition Policy and Promotion

People are typically not getting what they even believe they are, especially for the outcomes they say they want.

I point this out because it’s a recipe for disaster to begin INCREASING fats and/or carbs if we are not truly honest with ourselves about our current nutrition situation.

If you’re honestly not where you should be yet- no worries!

Go back, re-read/watch the initial nutrition lessons over again.

Get down the basics.

If you’re HONESTLY doing well, let’s move on to increasing fats or carbs.


Increasing Carbs without Gaining Excess Body Fat

The first thing we need to do is continue to look at food QUALITY.  A small part of me dies every time I see people posting pictures of their “gains” meal that’s nothing more than a crazy amount of additional carbs in the form of children’s cereal, pancakes, processed breads, pasta, shitttttt…




You’re an adult, let’s start “gaining” like one.

In the “Plan and Shop” lesson we discussed great carbohydrate sources.

As a reminder:

  • Fruit
  • Wild Rice
  • Quinoa
  • Bean Pastas
  • Tubers (sweet potatoes, yams)
  • Sprouted Grain Breads (frozen isle- Ezekiel Bread)
  • Steel Cut Oats

Are these it?  Nope, there’s other options- this is just a starting point.

So that we’re looking to increase our carbs, let’s not veer from these sources.

Let’s simply look to add a little more.

Try something (ONE THING!) from the following:

  • Try adding a third cupped handful of steel cut oats to your breakfast (try this slow cooker apple cinnamon recipe)
  • Add a third cupped handful of quinoa poured over your salad (try the one from my Leftover Salad video)
  • Throw in an extra cupped handful of fruit or even add some oats to your morning smoothie (check out mine here)

You get the idea…

Increasing Fats without Gaining Excess Body Fat

I won’t talk to you like a child anymore.  Promise.

Now go clean your room!

Okay, that was it…  Let’s look at fats now.

QUALITY is king, again.

Here’s a reminder:

  • Fish Oils
  • Olive Oil
  • Coconut Oil
  • Nuts
  • Natural Peanut Butter
  • Olives
  • Avocados
  • Chia Seeds
  • Cacao Nibs

Just like the carbs, let’s look at adding a little more…

  • An extra thumb of fats in that morning shake (flax, cacao nibs, chia seeds, nuts, natural peanut butter)
  • An extra thumb of fats on that salad (nuts, extra oil, cheese ← gasp!, combine some stuff!)
  • Throw in a thumb of avocado with your breakfast

The list could on and on…  The important thing here is food QUALITY.



Don’t just go adding aimlessly.

Go back and read last week’s lesson.

Increase whichever one makes sense for you.

Not at every meal.  Start with one!

On a scale of 1-10, 10 being great, 1 being terrible, ask yourself the following questions afterwards (really!):

  1. Overall, how do you feel?
  2. How are your energy levels compared to usual?
  3. How is your calm and focus?
  4. Your mood?

Anything else you notice?

Then ask yourself these next two questions:

  1. What did you learn?
  2. What would you recommend to someone coming to you with the information you just gathered?

Do that shit.