Staying under my allowed fat grams per day is impossible it seems. Advice and thoughts needed.

shaunawhitledge
shaunawhitledge Posts: 1 Member
edited November 2024 in Health and Weight Loss
Hi,

I am about 12 lbs over weight and about 20 lbs from where I want to be, so I signed up for a bikini body challenge. So far I love the program, its very informative and really helps my focus on the areas I need to work on. Nutrition has always been something I struggle with.
The nutrition in this program is all about macros, how much protein, carbs and fat you need each day. Depending on the day I have a high carb day and a moderate/low carb day. Moderate Carb Day= 120 grams of carbs, 140 grams of protein, and 76 grams of fat. This is easy enough, except for the protein. High Carb Days = 245 grams of carbs, 140 grams of protein, and 32 grams of fat on these days. This is almost impossible for me! All sources of good protein I might eat (meat, nuts, eggs) are loaded with fat?! I am always short on my protein but more than half. I am also always really high on my fat, buy about 10 grams or more. This is with a 20 gram protein shake during the day.
I need a little help, does anyone else struggle with macros?
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Replies

  • deannalfisher
    deannalfisher Posts: 5,600 Member
    i have 46g a fat a day for all but 2 days of the week (and 66 on those days) and I stay at or near them (with 5g) pretty consistently

    I have 125g of protein a day and then my carbs vary between 272, 247 and 127 (my 66g of fat is on my 127 day)

    my go-to's - egg whites, lean chicken, shrimp
  • TR0berts
    TR0berts Posts: 7,739 Member
    Seeing as how:

    1) fat is an essential nutrient,
    2) fat doesn't make one fat,
    3) 32 g of fat seems somewhat low - although may be appropriate depending on your current weight, which we don't know,

    my advice is to not worry about it. Just out of curiosity, what "program" are you talking about that has you carb cycling? Also, 140 g of protein may be more than you need.
  • jemhh
    jemhh Posts: 14,261 Member
    Get enough protein and fat and after that fill out your calories with carbs OR more fat OR more protein. Protein and fat should be minimum goals.
  • leajas1
    leajas1 Posts: 823 Member
    What everybody else said about the macros, but another great idea for low fat protein is Greek yogurt. You can put stuff in it.
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    low fat proteins are going to be lean meats, beans, most fish and seafood, and low fat dairy.

    that being said, I think your fat goals are way too low and you shouldn't worry about going over in fat - I aim for 60% of my intake to be fat, so I might be a bit biased
  • Christine_72
    Christine_72 Posts: 16,049 Member
    edited November 2016
    I go over in fat nearly every single day, I'm mostly always in the red! 32g?? There is no way i could function on that low amount. As already mentioned, eating fat doesn't make you fat. Excess fat wont make you gain weight, but excess calories will.
  • DietPrada
    DietPrada Posts: 1,171 Member
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    32 grams of fat and 245 grams of carbohydrates is NOT necessary. Eat protein and veg, get healthy fats. Done.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited November 2016
    From the MFP default macros, I raised protein a bit from 20%, decreased carbs a bit from 50%, left fat at 30% but ignore it completely and go over on fat most days. Works great for me!
  • lorrpb
    lorrpb Posts: 11,463 Member
    Protein sources usually do contain fat, but it is possible to balance out your macros. I would be more concerned about not getting enough protein to support your muscles. I suggest that you look over your diary and see where your fat is coming from. Look for protein sources with less fat so you can balance things out. I don't think your total calories are on target. You are undereating protein by 70 x 4=280 calories, but overeating fat by 10 x 9= 90 calories, so you are still under your calorie goal by nearly 200 per day, unless you're also over on carbs.
  • DietPrada
    DietPrada Posts: 1,171 Member
    cerise_noir wrote: »
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.
    No. Not even in the slightest bit true. A calorie surplus is what causes one to store fat. Not carbs, fat or protein. Calories. Excess energy.

    I eat quite a lot of carbs every day, and I've lost almost 100lbs.

    Yes, an excess of calories causes you to gain weight. But do you science? In particular the relationship between carbs and insulin and fat storage? Fact - you can eat 2000 calories of a high fat low carb diet and lose weight (I've done it) or you can eat 2000 calories of low fat high carb and gain weight. Because of how insulin stores fat in your body. So yes, more than slightly true.

    There is plenty of legitimate peer reviewed studies and scientifically based evidence out there if you care to educate yourself.

  • singingflutelady
    singingflutelady Posts: 8,736 Member
    edited November 2016
    EbonyDahlia wrote: »
    cerise_noir wrote: »
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.
    No. Not even in the slightest bit true. A calorie surplus is what causes one to store fat. Not carbs, fat or protein. Calories. Excess energy.

    I eat quite a lot of carbs every day, and I've lost almost 100lbs.

    Yes, an excess of calories causes you to gain weight. But do you science? In particular the relationship between carbs and insulin and fat storage? Fact - you can eat 2000 calories of a high fat low carb diet and lose weight (I've done it) or you can eat 2000 calories of low fat high carb and gain weight. Because of how insulin stores fat in your body. So yes, more than slightly true.

    There is plenty of legitimate peer reviewed studies and scientifically based evidence out there if you care to educate yourself.

    What peer reviewed studies are you referring to that say this exactly? You seem to throw the word fact and science around very loosely. Also do you know who generally eat high carb low fat diets? Vegans and vegetarians. Sure there are overweight vegans and vegetarians but the majority I know are at a healthy weight
  • Wynterbourne
    Wynterbourne Posts: 2,235 Member
    EbonyDahlia wrote: »
    cerise_noir wrote: »
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.
    No. Not even in the slightest bit true. A calorie surplus is what causes one to store fat. Not carbs, fat or protein. Calories. Excess energy.

    I eat quite a lot of carbs every day, and I've lost almost 100lbs.

    Yes, an excess of calories causes you to gain weight. But do you science? In particular the relationship between carbs and insulin and fat storage? Fact - you can eat 2000 calories of a high fat low carb diet and lose weight (I've done it) or you can eat 2000 calories of low fat high carb and gain weight. Because of how insulin stores fat in your body. So yes, more than slightly true.

    There is plenty of legitimate peer reviewed studies and scientifically based evidence out there if you care to educate yourself.

    Can you please list some of these legitimate peer reviewed studies that prove that 2000 calories of carbs and 2000 calories of protein don't both act as 2000 calories? Because that would be an impressive feat to break the laws of science like that. And I've lost 120 lbs with 50-60% of my calories as carbs and I haven't had to eat fewer carb calories to attain that loss.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    to the poster. I wouldnt worry about going over fat unless you have a health issue where you have to eat low fat(I do). otherwise you will be fine.
  • JaydedMiss
    JaydedMiss Posts: 4,286 Member
    edited November 2016
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.


    No. Just no. Majority of my diet is carbs. Im down 65 pounds in 6 months. So....
  • JaydedMiss
    JaydedMiss Posts: 4,286 Member
    EbonyDahlia wrote: »
    cerise_noir wrote: »
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.
    No. Not even in the slightest bit true. A calorie surplus is what causes one to store fat. Not carbs, fat or protein. Calories. Excess energy.

    I eat quite a lot of carbs every day, and I've lost almost 100lbs.

    Yes, an excess of calories causes you to gain weight. But do you science? In particular the relationship between carbs and insulin and fat storage? Fact - you can eat 2000 calories of a high fat low carb diet and lose weight (I've done it) or you can eat 2000 calories of low fat high carb and gain weight. Because of how insulin stores fat in your body. So yes, more than slightly true.

    There is plenty of legitimate peer reviewed studies and scientifically based evidence out there if you care to educate yourself.

    Also no. Not touching this one..
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.

    if carbs make you store fat then I should have a lot of fat stored. I am on a high carb low fat diet per my dr(I have an issue with fat,namely saturated fat). I have lost 44 lbs and many inches,Ive always ate higher carbs.so no carbs dont cause you to store fat.
  • queenliz99
    queenliz99 Posts: 15,317 Member
    Did someone say science?

    https://youtu.be/Jm-upHSP9KU
  • Cocoa_Jean
    Cocoa_Jean Posts: 35 Member
    Dano74 wrote: »
    EbonyDahlia wrote: »
    cerise_noir wrote: »
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.
    No. Not even in the slightest bit true. A calorie surplus is what causes one to store fat. Not carbs, fat or protein. Calories. Excess energy.

    I eat quite a lot of carbs every day, and I've lost almost 100lbs.

    Yes, an excess of calories causes you to gain weight. But do you science? In particular the relationship between carbs and insulin and fat storage? Fact - you can eat 2000 calories of a high fat low carb diet and lose weight (I've done it) or you can eat 2000 calories of low fat high carb and gain weight. Because of how insulin stores fat in your body. So yes, more than slightly true.

    There is plenty of legitimate peer reviewed studies and scientifically based evidence out there if you care to educate yourself.

    That one time I busted science IN THE FACE and ate 400g carbs a day, 1/3 of them straight sugar and lost weight to 7% body fat.

    That Dude "Science" you're talking up is highly suspect... because I think he's not actually science.

    But we're digressing... back to OP.

    Yeah... I am currently busting it in the face... I eat a vegan high carb low fat diet.. down 25 lbs in 3 months...exercised 4 times? Although I am fairly active with my work duties etc... I still drink alcohol, still have sugar.. might snack on some plain chips when I am desperate and out in the field without my vegan snack bag, I eat allllllll dayyyyyyy and still losing...

    Once you start punching science in the face.. you wonder what else they have been feeding us for years -_-
  • crzycatlady1
    crzycatlady1 Posts: 1,930 Member
    edited November 2016
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.

    No. Eating excess calories, over your maintenance calorie level, is what causes fat gains.
  • servilia
    servilia Posts: 3,452 Member
    In the past when I had success I concentrated on getting enough protein, keeping carbs moderate or low, and did not worry about fat so I was constantly over on fat and it didn't hurt my efforts at all. Of course, staying within calorie allowances was essential.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    shaunawhitledge wrote: »
    Hi,

    I am about 12 lbs over weight and about 20 lbs from where I want to be, so I signed up for a bikini body challenge. So far I love the program, its very informative and really helps my focus on the areas I need to work on. Nutrition has always been something I struggle with.
    The nutrition in this program is all about macros, how much protein, carbs and fat you need each day. Depending on the day I have a high carb day and a moderate/low carb day. Moderate Carb Day= 120 grams of carbs, 140 grams of protein, and 76 grams of fat. This is easy enough, except for the protein. High Carb Days = 245 grams of carbs, 140 grams of protein, and 32 grams of fat on these days. This is almost impossible for me! All sources of good protein I might eat (meat, nuts, eggs) are loaded with fat?! I am always short on my protein but more than half. I am also always really high on my fat, buy about 10 grams or more. This is with a 20 gram protein shake during the day.
    I need a little help, does anyone else struggle with macros?

    Eat more beans, peas and lentils for your low fat days.

    I usually eat 40-70 g of fat usually. I don't stress about it. Weight loss is about calorie deficit not macros.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    EbonyDahlia wrote: »
    cerise_noir wrote: »
    EbonyDahlia wrote: »
    I eat 130g fat a day. I've lost 35kg. I've never been healthier (according to my doctor). Fat does not make you fat, carbs are what causes you to store fat.
    No. Not even in the slightest bit true. A calorie surplus is what causes one to store fat. Not carbs, fat or protein. Calories. Excess energy.

    I eat quite a lot of carbs every day, and I've lost almost 100lbs.

    Yes, an excess of calories causes you to gain weight. But do you science? In particular the relationship between carbs and insulin and fat storage? Fact - you can eat 2000 calories of a high fat low carb diet and lose weight (I've done it) or you can eat 2000 calories of low fat high carb and gain weight. Because of how insulin stores fat in your body. So yes, more than slightly true.

    There is plenty of legitimate peer reviewed studies and scientifically based evidence out there if you care to educate yourself.

    Anytime a person eats, their bodies store nutrients and you don't need carbs to inhibit fat storage. Fats cause your body to release hormones (particularly, ASP) which inhibits HSL. Lets not even take into consideration de novo lipogenesis would suggest that carbs are less likely to store as fats, as compared to fats, since carbs are more metabolically taxing to convert. Lets also not take into consideration the longest living, healthiest place in the world (Blue Zones) are 70%+ carbohydrates.


    OP, fats are essential, so like others have stated, I wouldn't care so much if you go over. Many members can get up to 80% of their calories from fats and still lose weight. Also, many fats, especially unsaturated are very healthy for you and can improve metabolic markers.
  • siraphine
    siraphine Posts: 185 Member
    Macros don't matter a whole lot if you're just trying to lose weight. They are more important for those trying to bulk or with very specific and extreme body goals with a time limit. Just keep your calories under, and I can guarantee that you will lose weight whether 100% of those calories come from fat, or 10% do.
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