Struggle Bus with My Macros
newshell_mom
Posts: 12 Member
Hey!
Trying to lose about 10% body fat (insert tears). I've lost some weight but in looking at my macros daily, I am always off. I am working with a nutrition consultant that encourages, High Fat and Less Carbs, but my macros on MFP are calculated way differently. My consultant wants me to eat around 120 carbs daily, I feel like that is too low. I can never hit the numbers. Anyway, I am looking for ideas on high protein, low fat food ideas. I am always over on fat and never hit the mark with protein. The fats I am eating are healthy fats (most of the time)....avocado, salmon, eggs, coconut/coconut oil.
Thanks for your help!
Trying to lose about 10% body fat (insert tears). I've lost some weight but in looking at my macros daily, I am always off. I am working with a nutrition consultant that encourages, High Fat and Less Carbs, but my macros on MFP are calculated way differently. My consultant wants me to eat around 120 carbs daily, I feel like that is too low. I can never hit the numbers. Anyway, I am looking for ideas on high protein, low fat food ideas. I am always over on fat and never hit the mark with protein. The fats I am eating are healthy fats (most of the time)....avocado, salmon, eggs, coconut/coconut oil.
Thanks for your help!
0
Replies
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Protein powder. Beef jerky. Game meats.0
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Macros are personal preference, and don't directly affect weight loss, that's all calories. Macros can affect satiety and health, and different people find different macros filling.
High protein low fat foods might be something like low fat greek yogurt or cottage cheese, chicken breast, shrimp, canned tuna, lentils and beans, or protein powder.4 -
Other than making sure you get enough protein and fat, I am a strong believer that macros should make your life *easier* not harder. If you're consistently having to struggle to hit certain goals because you prefer eating another way, it's worth questioning why you picked that goal to begin with. If there is a compelling health, nutritional, or fitness reason, it's one thing. But if you're just doing it because someone has *told* you that it's the way for you to go, it may be time to set new goals.
Did your consultant explain why they picked the carbohydrate goal they did?4 -
You can manually change your macros in MFP. I would try your consultants advice in all honesty.0
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She didn't say why she set the goal but said I ate too many carbs before and that I should be GF, dairy free and quit eating bananas. My goals are to get healthy, lose the last 7-10lbs and be able realistically to maintain it.3
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There are a few groups on MFP that are tailored for low carb eating (I really enjoyed them) and most have recipes. Best of luck! You can do it!0
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newshell_mom wrote: »She didn't say why she set the goal but said I ate too many carbs before and that I should be GF, dairy free and quit eating bananas. My goals are to get healthy, lose the last 7-10lbs and be able realistically to maintain it.
What?? if you are not celiac or lactose intolerant, there is no reason to avoid food you enjoy! and why no bananas, fiber and potassium are great for you.6 -
newshell_mom wrote: »She didn't say why she set the goal but said I ate too many carbs before and that I should be GF, dairy free and quit eating bananas. My goals are to get healthy, lose the last 7-10lbs and be able realistically to maintain it.
Some people do better sticking to their calorie goal if they eat lower carbs. But there is no reason to go GF or DF if you aren't allergic/intolerant as per a doctor. And avoiding bananas is typical click-bait Facebook troll level dietary advice. That one thing alone would suggest you shouldn't put much stock in what she says. What are her credentials? What is her degree?
If she didn't give you reasons, then she is just selling you the current fad dietary advice and probably just spent a couple of months online getting a certificate in current-diet-woowoo. Sorry
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newshell_mom wrote: »She didn't say why she set the goal but said I ate too many carbs before and that I should be GF, dairy free and quit eating bananas. My goals are to get healthy, lose the last 7-10lbs and be able realistically to maintain it.
Some people do better sticking to their calorie goal if they eat lower carbs. But there is no reason to go GF or DF if you aren't allergic/intolerant as per a doctor. And avoiding bananas is typical click-bait Facebook troll level dietary advice. That one thing alone would suggest you shouldn't put much stock in what she says. What are her credentials? What is her degree?
If she didn't give you reasons, then she is just selling you the current fad dietary advice and probably just spent a couple of months online getting a certificate in current-diet-woowoo. Sorry
All of this^
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newshell_mom wrote: »She didn't say why she set the goal but said I ate too many carbs before and that I should be GF, dairy free and quit eating bananas. My goals are to get healthy, lose the last 7-10lbs and be able realistically to maintain it.
Do you have medical reasons to be gluten-, dairy- and banana-free? It sounds like she has an awful lot of rules and restrictions that aren't based in nutritional science.
You can be healthy while consuming more than 120 grams of carbohydrates a day. Same for consuming gluten, dairy, and bananas. You can lose weight and maintain it while doing those things too.
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So basically OP, you're on the struggle bus because you have been given unnecessary hoops to jump through! I'd suggest a simpler plan:
- Set your goal to lose 0.5lbs per week.
- Log accurately and consistently.
- Get on a good progressive strength training program.
- To eat healthy, focus on eating a variety of nutritious food, and try to get at least 0.6g-0.8g of protein per lb of your goal body weight, 0.3g of fat per lb, and 25g of fiber daily.
- Remember that psychological health is important too, and sometimes that requires a doughnut or a glass of wine, and that's okay.
- Be patient, as losing the last 10 lbs and "firming up" takes serious time. That little bit of fat loss can hide behind water weight fluctuations on the scale.
Good luck!2 -
Macros are personal preference, so there's no need to do the macros your nutritional consultant is recommending unless there's a health reason and she's explained it (and is a registered dietitian). (Frankly, the recommendation to be GF, dairy free, and no bananas sounds like she's just a trend follower, unless there's a medical thing you aren't telling us.)
That said, I like eating around 120 g carbs often, and when I do the amount of fat I eat tends to go up. What kind of protein goal are you aiming for that it's hard to reach?3 -
OP, "getting healthy", losing "those last 7-10 lbs", and "losing 10% body fat" are all drastically different goals. I definitely agree with others saying that being advised to follow a certain way-of-eating without being prompted by any medical restrictions should raise red flags about this person's motives and credibility.
The methodology @kimny72 laid out is spot on;set up with the correct calories/deficit, dial-in your logging (get a food scale if you don't have one already), make sure you're getting adequate protein, and pursue exercise requisite to your physique goals and what you like to do.3 -
newshell_mom wrote: »She didn't say why she set the goal but said I ate too many carbs before and that I should be GF, dairy free and quit eating bananas. My goals are to get healthy, lose the last 7-10lbs and be able realistically to maintain it.
It sounds like your first step toward success would be to fire that "nutrition consultant". As others have said, unless you have specific medical reasons for those diet recommendations, she's peddling silly woo.
A good reference for setting up your macros can be found here: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p13 -
The numbers she is recommending is:
40-60% fat
Carbs-60-120g MAX
30 g of fiber (she said I can subtract that from my carbs to get my 120 carbs)
She said moderate protein (didn't give a number)
700mg of sodium
I have a dairy intolerance but I was making adjustments before we met.0 -
newshell_mom wrote: »The numbers she is recommending is:
40-60% fat
Carbs-60-120g MAX
30 g of fiber (she said I can subtract that from my carbs to get my 120 carbs)
She said moderate protein (didn't give a number)
700mg of sodium
I have a dairy intolerance but I was making adjustments before we met.
And none of that will help you or hurt you in the goals you've told us you have, unless it makes it easier for you to hit your calorie goal. Does it?1 -
It’s pretty difficult... the carbs are hard! Even if it’s veggies, it’s been hard.0
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What 700mg of sodium, that is below what anyone should get. Can be more dangerous not getting enough sodium than too much, for people that dont have high blood pressure. If you exercise you need to replenish sodium, not have less of it0
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newshell_mom wrote: »It’s pretty difficult... the carbs are hard! Even if it’s veggies, it’s been hard.
Trying to adhere to a diet you're struggling to adhere to (especially when it's for unnecessary reasons) is a recipe for failure right from the get-go.0 -
newshell_mom wrote: »It’s pretty difficult... the carbs are hard! Even if it’s veggies, it’s been hard.
Have you read any of the replies here?1 -
newshell_mom wrote: »It’s pretty difficult... the carbs are hard! Even if it’s veggies, it’s been hard.
Then make it easier!
Why choose to make it hard when you can choose an easier way more in line with your personal food preferences?
If a "consultant" gives you advice to manage medical issues that you don't actually have then suggest you take up running and start with running away from her.....5 -
I kinda feel over the place. I was honestly doing fine just counting my calories before! Maybe I should just go back to that. I eat healthy about 80% of the time, and workout 5 days a week. I think initially meeting with her seemed like a great idea and I lost 3lbs in a week (not healthy), but I was excited because I was getting closer to a goal, but I do want to still enjoy life too.1
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newshell_mom wrote: »I kinda feel over the place. I was honestly doing fine just counting my calories before! Maybe I should just go back to that. I eat healthy about 80% of the time, and workout 5 days a week. I think initially meeting with her seemed like a great idea and I lost 3lbs in a week (not healthy), but I was excited because I was getting closer to a goal, but I do want to still enjoy life too.
Your 3 lbs initial loss was likely glycogen and water stores being dumped with so little sodium and carbs.
For myself, I'd probably stop seeing her. Prioritize protein to help spare your muscles as you lose your last little bit, then fill in the rest how you want. Maintain your deficit, and keep enjoying your life!4 -
I would call into question the credentials of anyone telling you to go gluten free or lactose free without a medical need for you to do so. All the people I know (well, the only 2 people I know) that are gluten free are gluten free because it could quite literally kill them. I think if you're going to be paying a professional for consulting your diet, you should seek out a registered dietician. Otherwise, it seems you'll find better advice here in these forums.2
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So basically OP, you're on the struggle bus because you have been given unnecessary hoops to jump through! I'd suggest a simpler plan:
- Set your goal to lose 0.5lbs per week.
- Log accurately and consistently.
- Get on a good progressive strength training program.
- To eat healthy, focus on eating a variety of nutritious food, and try to get at least 0.6g-0.8g of protein per lb of your goal body weight, 0.3g of fat per lb, and 25g of fiber daily.
- Remember that psychological health is important too, and sometimes that requires a doughnut or a glass of wine, and that's okay.
- Be patient, as losing the last 10 lbs and "firming up" takes serious time. That little bit of fat loss can hide behind water weight fluctuations on the scale.
Good luck!
^^ This is MUCH better advice than your nutrition consultant gave you.
And thanks, @kimny72 , because I really wanted to ask whether "struggle bus" was a thing the cool kids are saying now, or some weird auto-correct creation that I should be able to decipher into what was really intended.2 -
newshell_mom wrote: »I kinda feel over the place. I was honestly doing fine just counting my calories before! Maybe I should just go back to that. I eat healthy about 80% of the time, and workout 5 days a week. I think initially meeting with her seemed like a great idea and I lost 3lbs in a week (not healthy), but I was excited because I was getting closer to a goal, but I do want to still enjoy life too.
It seems you already know the answer. You were doing fine just counting calories, why would you intentionally make things harder by following recommendations you don't need? You already know you shouldn't aim for rapid loss, so why not just stick to a modest deficit and eat in a way that better fits your goals and life? Weight loss doesn't have to equal suffering. You can and should enjoy life, too.1 -
"If it works, don't fix it!"DomesticKat wrote: »newshell_mom wrote: »I kinda feel over the place. I was honestly doing fine just counting my calories before! Maybe I should just go back to that. I eat healthy about 80% of the time, and workout 5 days a week. I think initially meeting with her seemed like a great idea and I lost 3lbs in a week (not healthy), but I was excited because I was getting closer to a goal, but I do want to still enjoy life too.
It seems you already know the answer. You were doing fine just counting calories, why would you intentionally make things harder by following recommendations you don't need? You already know you shouldn't aim for rapid loss, so why not just stick to a modest deficit and eat in a way that better fits your goals and life? Weight loss doesn't have to equal suffering. You can and should enjoy life, too.
1 -
newshell_mom wrote: »Hey!
Trying to lose about 10% body fat (insert tears). I've lost some weight but in looking at my macros daily, I am always off. I am working with a nutrition consultant that encourages, High Fat and Less Carbs, but my macros on MFP are calculated way differently. My consultant wants me to eat around 120 carbs daily, I feel like that is too low. I can never hit the numbers. Anyway, I am looking for ideas on high protein, low fat food ideas. I am always over on fat and never hit the mark with protein. The fats I am eating are healthy fats (most of the time)....avocado, salmon, eggs, coconut/coconut oil.
Thanks for your help!
If your consultant wants you on high fat, then why are you looking for low fat foods? Are you trying to follow the consultants advice, or MFPs recommendations? (Most people change the macro percentages that MFP defaults you to anyways, fyi)
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lynn_glenmont wrote: »So basically OP, you're on the struggle bus because you have been given unnecessary hoops to jump through! I'd suggest a simpler plan:
- Set your goal to lose 0.5lbs per week.
- Log accurately and consistently.
- Get on a good progressive strength training program.
- To eat healthy, focus on eating a variety of nutritious food, and try to get at least 0.6g-0.8g of protein per lb of your goal body weight, 0.3g of fat per lb, and 25g of fiber daily.
- Remember that psychological health is important too, and sometimes that requires a doughnut or a glass of wine, and that's okay.
- Be patient, as losing the last 10 lbs and "firming up" takes serious time. That little bit of fat loss can hide behind water weight fluctuations on the scale.
Good luck!
And thanks, @kimny72 , because I really wanted to ask whether "struggle bus" was a thing the cool kids are saying now, or some weird auto-correct creation that I should be able to decipher into what was really intended.
I googled it
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Hey Newshell-Mom, I agree with Kinmy's advice. Weight loss isn't magic, it's just calories in should be less than calories out to lose weight. I think the default that MFP recommends is a great place to start. Fire that consultant! Maybe ask your doctor for his/her advice on nutrition if you want an expert?
Best of luck on the struggle bus anyway! The struggle is real!0
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