Fat calories

jr4fl

I have been observing my diary and find my fat calories are high and I do not eat all my calories. I eat chicken turkey and eggs as main protein and I have not even eaten the fried foods for a while. I am being successful but know that I would lose faster if I could change this. My protein is low so I am confused - any thoughts on what a great daily plan is for low fat hi protein
- Johanna

DancingMoosie

Open your diary if you want advice on it:)

asdowe13

Use the protein and fat macros as minimums. Strive to hit them both and stay within calorie target.

maxit

If you are eating sufficient protein (you say "my protein is low" but I don't know what you mean by that) and getting green leafy and other veggies in, worry not about "fat" calories as far as weight is concerned ---->my two cents. Hit your protein macro, for sure. We are of a similar age - keeping protein levels sufficient and also working on maintaining or increasing muscle mass is crucial. Why go low fat/high protein? Your body needs fat to metabolize nutrients. If you have had a lipid profile in the last 6 months, use that as a starting point and at your next one, notice what changes there have been - that will let you know how your body is handling your food intake in some ways, although medication certainly will affect this as well.

In terms of "lose faster," my next two cents of input is that "slow and steady" is much easier on the body. If you are "being successful" in that over several weeks you are decreasing weight and moving toward a healthy target, you need not strive to be "more successful."

Kalikel

Protein often brings fat along for the ride, lol.

You just have to look at your diary each day and see what you don't like. Fat too high? Look at the foods that had fat in them and see what you could cut or eat less of. Then check out the foods that gave you what you wanted and see if you can work those in more or find things like them to work in.

It's just trial and error. You learn as you go. It's really the best way, anyway. Experience is the best teacher!

Fat-free cottage cheese is a good one for no-fat protein.

I'm not sure that you'll lose faster, lol, but review and making changes will accomplish your goal.

SnuggleSmacks

If you ate the same number of calories, but less fat, then you wouldn't be more successful. Weight loss is determined by calories, not macros. Macros can effect satiety, however, and fat is a good one for that. It helps you feel full longer so you can eat less. All that "low fat" crap we grew up with has been proven to be hogwash. Science says eat your fat

segacs

You can go in and customize the ratios that MFP gives you by default. Click on "goals" and then choose the option to custom-set your goals, and you can adjust the percentages.

If you ask 100 people on this board what the "optimum" percentages should be for protein, fat and carbs, you'll get 100 different answers. Some will be based on science, some on fake science, and some just on opinion. Read up, sift through and make your own decisions on what works best for you and your needs and lifestyle. Ultimately, if you're losing weight and feeling full and satisfied without exceeding your calories, the rest is just details.

jrose1982

jr4fl wrote: »

I have been observing my diary and find my fat calories are high and I do not eat all my calories. I eat chicken turkey and eggs as main protein and I have not even eaten the fried foods for a while. I am being successful but know that I would lose faster if I could change this. My protein is low so I am confused - any thoughts on what a great daily plan is for low fat hi protein
- Johanna

The fact that your fat calories are high is probably why you don't eat all your calories. Fat is very filling. If you reduce your fat, you'll have to replace them something else - usually carbs. Carbs are not very filling at all, so such a change could make you hungrier and increase the calories you eat.

If your protein is low, then eat more protein. Don't worry about the fat. People on low-carb diets eat 50-60% of their calories from fat and researchers have yet to find the alleged long-term consequences. I'm not pushing low-carb here; the point is that people can (and often do) lose weight quite effectively while eating a lot of fat.

But, if you really want to find low-fat protein sources, you can always use protein powder to supplement your meat. You can also trim the fat off your meat, or buy the lean-version (where the butcher trims it off for you). The food market is flooded with "low-fat" and "fat-free" versions of everything, including milk, cheese, and yogurt which also have protein.

I did a very low fat diet years ago, and had no problems finding food within my macros. The problem was being hungry all the time.

GaleHawkins

jrose1982 wrote: »

jr4fl wrote: »

I have been observing my diary and find my fat calories are high and I do not eat all my calories. I eat chicken turkey and eggs as main protein and I have not even eaten the fried foods for a while. I am being successful but know that I would lose faster if I could change this. My protein is low so I am confused - any thoughts on what a great daily plan is for low fat hi protein
- Johanna

The fact that your fat calories are high is probably why you don't eat all your calories. Fat is very filling. If you reduce your fat, you'll have to replace them something else - usually carbs. Carbs are not very filling at all, so such a change could make you hungrier and increase the calories you eat.

If your protein is low, then eat more protein. Don't worry about the fat. People on low-carb diets eat 50-60% of their calories from fat and researchers have yet to find the alleged long-term consequences. I'm not pushing low-carb here; the point is that people can (and often do) lose weight quite effectively while eating a lot of fat.

But, if you really want to find low-fat protein sources, you can always use protein powder to supplement your meat. You can also trim the fat off your meat, or buy the lean-version (where the butcher trims it off for you). The food market is flooded with "low-fat" and "fat-free" versions of everything, including milk, cheese, and yogurt which also have protein.

I did a very low fat diet years ago, and had no problems finding food within my macros. The problem was being hungry all the time.

That is my experience with Fat. I am fine with the taste and all but I get full fast where as with a lemon ice box pie I could keep eating until I ate the whole pie. I was recently low on protein and getting it backed up help. Actually got some power to fill in the gaps. It just seems to take time to get any diet tweaked.

Mr_Knight

jrose1982 wrote: »

Don't worry about the fat. People on low-carb diets eat 50-60% of their calories from fat and researchers have yet to find the alleged long-term consequences.

The "long term consequence" is that most people on low-carb diets over-eat, at the same rate as people on high-carb diets.

GaleHawkins

Mr_Knight wrote: »

jrose1982 wrote: »

Don't worry about the fat. People on low-carb diets eat 50-60% of their calories from fat and researchers have yet to find the alleged long-term consequences.

The "long term consequence" is that most people on low-carb diets over-eat, at the same rate as people on high-carb diets.

What was your link that supports that statement. I need to hand it to a friend.

Kevalicious99

In the 70's and 80's and 90's .. fat was the devil. New century now .. and it has been replaced by carbs now. It is just dumb .. cause in 20 years they will say "oh there is really nothing wrong with carbs and it was just people being freaks". There I said it .. 20 years ahead of time. You can quote me. Just eat your fat ... and carbs too. Nothing wrong with real food, it is the packaged highly modified food you should be looking at .. and not fat.

jrose1982

Mr_Knight wrote: »

jrose1982 wrote: »

Don't worry about the fat. People on low-carb diets eat 50-60% of their calories from fat and researchers have yet to find the alleged long-term consequences.

The "long term consequence" is that most people on low-carb diets over-eat, at the same rate as people on high-carb diets.

That's not a consequence of low-carb, or high-fat diets. That's a cause of failed diets of all kinds. And, like you said, "at the same rate as people on high-carb diets". Which I don't doubt you completely made up. But still, the key words are "same... as people on high-carb diets". So it's got nothing to do with low-carb, high-fat, or the discussion at hand at all. This is merely a statement that all diets can be hard to stick to.

jennifer_417

Fat does not cause you to be fat. Excess calories cause you to be fat. Weight loss results in eating few calories than you burn.