Carbs and Fats.

kajishah

Hi Everyone,

I've been told by my Personal Trainer that I'm not eating enough calories. For the past few days, I've increased my calorie uptake without trying to increase my carbs but looking at the stats on MFP, it seems i'm eating too many fats instead. I'm under the saturated fats daily goal however with the poly & Mono, it takes me over the overall fat goal.

Can anyone please give me some advice on my meals on how to increase calories but keeping the fats in range too.

Thanks

janejellyroll

Are you going by the default macro recommendations or customized ones recommended by your trainer?

kommodevaran

If you want to increase calories without increasing carbs or fat, you're left with protein. Unless you have any medical conditions that dictates otherwise, there's nothing wrong with any of them.

kajishah

Thanks guys,

I'm just going by the default macros. My PT has just told me to eat <80grams of carbs a day. I've plateaued in my weight loss recently so he said it's probably because I was eating too few calories.
In terms of fats, does it work in the same way as net carbs, where the good fats are substituted when counting the overall fats like carbs and dietary fibre or is that wishful thinking?

janejellyroll

kajishah wrote: »

Thanks guys,

I'm just going by the default macros. My PT has just told me to eat <80grams of carbs a day. I've plateaued in my weight loss recently so he said it's probably because I was eating too few calories.
In terms of fats, does it work in the same way as net carbs, where the good fats are substituted when counting the overall fats like carbs and dietary fibre or is that wishful thinking?

Eating too little doesn't cause a plateau, so I'm already questioning what your trainer is telling you.

Fats don't "substitute," but if you want to go above the default for fats lots of people do that. As long as you are meeting your needs for protein, you can eat more fats and fewer carbohydrates. If you do want to stick with the default macros, you can always increase your protein consumption.

But be aware that eating more isn't going to result in weight loss. If you aren't losing weight over a sufficient period of time, it's because you are eating enough calories to maintain your weight. Eating more will result in weight gain, not loss.

moe0303

kajishah wrote: »

Thanks guys,

I'm just going by the default macros. My PT has just told me to eat <80grams of carbs a day. I've plateaued in my weight loss recently so he said it's probably because I was eating too few calories.
In terms of fats, does it work in the same way as net carbs, where the good fats are substituted when counting the overall fats like carbs and dietary fibre or is that wishful thinking?

Not really. But you may need to adjust your percentages. If you are restricting to 80g of carbs, you are likely to be way under the default carb percentage, so it makes sense that protein and fat will take up some of that percentage. That being said, fat intake is not a concern for many people on low carb plans, like yourself.

kajishah

I agree with you, it made no sense to me either that eating few too calories didn't result in weight loss and how eating more would.

janejellyroll

kajishah wrote: »

I agree with you, it made no sense to me either that eating few too calories didn't result in weight loss and how eating more would.

I looked at your diary, it looks like you have just been logging for a few days. How were you tracking your calories before that? What is your calorie goal for each day?

moe0303

Try going with a ratio of 50f/20c/30p or something like that. That would give you limits of about 88f/80c/123p.

kajishah

I use MFP to track calories but some days I didn't manage to log in. My calories are set to 1650, but on average I eat around 1000-1100. Before my PT told me to increase my calories I was only managing around 800-1000 so some days it wouldn't let me log my diary as it needed to be a certain number.

PaleoPath4Lyfe

kajishah wrote: »

Thanks guys,

I'm just going by the default macros. My PT has just told me to eat <80grams of carbs a day. I've plateaued in my weight loss recently so he said it's probably because I was eating too few calories.
In terms of fats, does it work in the same way as net carbs, where the good fats are substituted when counting the overall fats like carbs and dietary fibre or is that wishful thinking?

In the absence of carbs; you MUST raise fat intake for energy sake. There is nothing bad about saturated fats. They are natural occurring through animal fats or tropical plants such as palm or coconut. All good fats. I would stay away from Polyunsaturated fats as they increase inflammation in the body (what I am going through excruciating pain with now).

PaleoPath4Lyfe

moe0303 wrote: »

kajishah wrote: »

Thanks guys,

I'm just going by the default macros. My PT has just told me to eat <80grams of carbs a day. I've plateaued in my weight loss recently so he said it's probably because I was eating too few calories.
In terms of fats, does it work in the same way as net carbs, where the good fats are substituted when counting the overall fats like carbs and dietary fibre or is that wishful thinking?

Not really. But you may need to adjust your percentages. If you are restricting to 80g of carbs, you are likely to be way under the default carb percentage, so it makes sense that protein and fat will take up some of that percentage. That being said, fat intake is not a concern for many people on low carb plans, like yourself.

Exactly!

janejellyroll

kajishah wrote: »

I use MFP to track calories but some days I didn't manage to log in. My calories are set to 1650, but on average I eat around 1000-1100. Before my PT told me to increase my calories I was only managing around 800-1000 so some days it wouldn't let me log my diary as it needed to be a certain number.

I see you're using a food scale for some items and using measuring cups/counts for others. You may want to use this as an opportunity to tighten up your logging. Things like "1 piece" of bread or "1 omelette" are notoriously inaccurate and counting things like fruit is going to be less accurate than weighing it.

How long has it been since you've lost weight?

kajishah

janejellyroll wrote: »

kajishah wrote: »

I agree with you, it made no sense to me either that eating few too calories didn't result in weight loss and how eating more would.

I looked at your diary, it looks like you have just been logging for a few days. How were you tracking your calories before that? What is your calorie goal for each day?

He was saying that eating more would kick start my metabolism. I've lost around 15kgs since October. but it's happened a few times where I weigh myself on the Friday and it would say 12stone 7lbs and then on the Monday it would say 13stone 6lbs, I definitely do not consume that many calories on the weekend to explain the increase.

janejellyroll

kajishah wrote: »

janejellyroll wrote: »

kajishah wrote: »

I agree with you, it made no sense to me either that eating few too calories didn't result in weight loss and how eating more would.

I looked at your diary, it looks like you have just been logging for a few days. How were you tracking your calories before that? What is your calorie goal for each day?

He was saying that eating more would kick start my metabolism. I've lost around 15kgs since October. but it's happened a few times where I weigh myself on the Friday and it would say 12stone 7lbs and then on the Monday it would say 13stone 6lbs, I definitely do not consume that many calories on the weekend to explain the increase.

Our weight will fluctuate naturally due to hydration, sodium consumption, intensity of workouts (our muscles will retain water to help with recovery), hormonal issues, and the amount of food/waste in our body. I wouldn't stress about changes over the weekend, this happens to lots of people. It's the long-term trend that matters.

Your metabolism is working all the time. It doesn't require a kick-start.

kajishah

janejellyroll wrote: »

kajishah wrote: »

I use MFP to track calories but some days I didn't manage to log in. My calories are set to 1650, but on average I eat around 1000-1100. Before my PT told me to increase my calories I was only managing around 800-1000 so some days it wouldn't let me log my diary as it needed to be a certain number.

I see you're using a food scale for some items and using measuring cups/counts for others. You may want to use this as an opportunity to tighten up your logging. Things like "1 piece" of bread or "1 omelette" are notoriously inaccurate and counting things like fruit is going to be less accurate than weighing it.

How long has it been since you've lost weight?

I would say it's been around 30-45days since I've seen a shift in any weight. I've had my thyroid medication increased as well as I had my thyroid gland removed a year or so back.

janejellyroll

kajishah wrote: »

janejellyroll wrote: »

kajishah wrote: »

I use MFP to track calories but some days I didn't manage to log in. My calories are set to 1650, but on average I eat around 1000-1100. Before my PT told me to increase my calories I was only managing around 800-1000 so some days it wouldn't let me log my diary as it needed to be a certain number.

I see you're using a food scale for some items and using measuring cups/counts for others. You may want to use this as an opportunity to tighten up your logging. Things like "1 piece" of bread or "1 omelette" are notoriously inaccurate and counting things like fruit is going to be less accurate than weighing it.

How long has it been since you've lost weight?

I would say it's been around 30-45days since I've seen a shift in any weight. I've had my thyroid medication increased as well as I had my thyroid gland removed a year or so back.

Oh, I wasn't aware you had specific medical issues. I don't know much about thyroid issues and I don't want to steer you wrong. Have you had a discussion with your doctor about the stall in your weight loss?

moe0303

janejellyroll wrote: »

kajishah wrote: »

janejellyroll wrote: »

kajishah wrote: »

I use MFP to track calories but some days I didn't manage to log in. My calories are set to 1650, but on average I eat around 1000-1100. Before my PT told me to increase my calories I was only managing around 800-1000 so some days it wouldn't let me log my diary as it needed to be a certain number.

I see you're using a food scale for some items and using measuring cups/counts for others. You may want to use this as an opportunity to tighten up your logging. Things like "1 piece" of bread or "1 omelette" are notoriously inaccurate and counting things like fruit is going to be less accurate than weighing it.

How long has it been since you've lost weight?

I would say it's been around 30-45days since I've seen a shift in any weight. I've had my thyroid medication increased as well as I had my thyroid gland removed a year or so back.

Oh, I wasn't aware you had specific medical issues. I don't know much about thyroid issues and I don't want to steer you wrong. Have you had a discussion with your doctor about the stall in your weight loss?

Ditto.