Always under on total calories, but always over on fat--does it matter?

jjejjtu

I am fairly new here and am still figuring out the best way to balance my diet. I'm a vegetarian and eat a lot of nuts and seeds. Every day I am under on my calorie goal, but always over on my fat. Today I was 30 grams over. I also eat a lot of meat substitutes that have a lot of fat, because they have a fair amount of iron, and I tend to have low iron. My question is, does it matter that I am over on my fat as long as I am still under my daily total? My thought is....probably not, but I know a lot of people here have more weight-loss knowledge than I do, so I thought I'd put it out there.

flabassmcgee

No. A calorie deficit is how you lose weight. You're fine.

Phoebeg1723

Although the above commenter is correct that being under your daily allowance is good and will help you lose weight, you want to try and keep your fat within the recommended guidelines or set yourself up for health issues by taking in too much fat.

Why use meat substitutes? There are loads of brilliant healthy and filling veggie meals out there using natural products.

deviboy1592

Phoebeg1723 wrote: »

Although the above commenter is correct that being under your daily allowance is good and will help you lose weight, you want to try and keep your fat within the recommended guidelines or set yourself up for health issues by taking in too much fat.

Why use meat substitutes? There are loads of brilliant healthy and filling veggie meals out there using natural products.

I agree, but she eats the meat substitutes for iron, I think a supplement would work better,

RodaRose

You are perfectly fine bring over on fat. (The meat substitutes are probably soybean and lentil-based.)

m4dm0mma

I'm vegetarian. I use lots of lentils (including green and brown) as a source of iron.

You also get iron from other Pulses including chickpeas, kidney beans and tofu. Sprouted beans and seeds such as aduki, alfafa and sunflower seeds. Cereals and bread (some breads can block your body from absorbing iron. Spinach, kale and cabbage and broccoli. Almonds and cashews. Other dried fruit ie dates and raisins (not my taste). Date syrup and molasses are good sources of iron too.

Vitamin C helps your body to absorb iron.

I'm sure there are many more people here who know more about nutrition than me but I cope well being vegetarian without needing to take supplements.

Good luck!

fearlessleader104

For weight loss, it doesn't matter

jjejjtu

I do eat a lot of leafy greens, and always have a bean soup of some sort in the slow cooker. Tofu, black strap molasses, you name it. I try to get my iron from natural sources, but it's never enough, hence the meat substitutes. And I don't even know how much of that iron is actually absorbed, plus the meat substitutes are highly processed, so I may just lay off them.

Interestingly----and frustratingly

---

I have been at this for 10 days now and haven't lost even half a pound. So that was another reason I was wondering about my high fat intake.

Elise4270

Mines always higher on fat. I read on Eat to Perform that most women should shoot for 75 grams a day of fat. I think your fine as long as its not from animal, which I know isn't. Ya know as long as its not bacon and burgers I say your doing it right.

Brain need the fat.

oncchemorn

Dear Looking4better- In terms of your overall health it's the type of fats that you are eating that really matter. You reference nuts and seeds so you are probably OK ( eating mostly Mono unsaturated fats) If you were consistently over your fat goal with saturated fats from animal sources or ( heaven forbid) Trans-Fat i.e. junk food fat- your health might be in jeopardy-arteriosclerosis etc. Otherwise it should not effect weight loss since you are under your calorie goal. You may be underestimating calories on those nuts and seeds though. Just 12 Almonds have 100 calories. Try watching the "overestimating food" video under the getting started blog- It was really eye opening about how just a little overage really ads up to excess calories!!!
- In terms of your iron issues- have you had an MD check a complete blood count lately ( CBC)? If your Hemoglobin is normal then you really don't need to worry about so much iron. If indeed it is low-try to avoid drinking Tea ( yes tea). The Tanic Acids in tea binds to iron making it more difficult to absorb. Citrus juices will help iron more readily absorb into your system.

oncchemorn

Here is the link I think may help-
It's under "Getting started" then "Getting into your sexy pants" ( which was more helpful than the name implied)
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think