Help with adjusting macros/submacros

momlongerwalk

I've been maintaining my weight roughly forever; the issue now is changing meds at my older age (60ish) and trying to balance, specifically, fats/protein. I am on a statin recently, which is causting me gut distress, I'm guessing because it processes fats differently. Doc & I are working on different ones, but I'm thinking this problem won't change as this is the second trial and it's nearly the same symptoms.

I'd like to drop my fat intake (which is consistently much higher than the 30% I've set) while maintaining protein intake. I'd boosted my protein intake the last year by using a serving or two of nuts a day, avoiding saturated fats. I can eat only small occasional portions of beans, lentils, tofu due to (you guessed it) gut issues--and that's WITH Beano. I like chicken/very lean beef/lean pork, and we eat decent amounts of each, but more would be . . . too much. (I am going to make some beef jerky again, that helps.) I'm picky about my fish, so it's hard to consistently get that. Can't take protein supplements, lactose intolerant (whey is poison to me), pea protein intolerant along with that bean/legume problem. I love dairy, eat lowfat cottage cheese, yogurt, milk, lactose free.

I will drop some less nutritious sources of fat, too, like the tortilla chips I eat modest portions of regularly. Sigh.

Am I missing a low fat form of protein here? If not, I think I'll just add more dairy, boost the lean flesh somewhat, concentrate on more fish. I was hoping to find a silver arrow--anyone got one????

Many thanks in advance.

Lietchi

You mentioned being picky about fish. How about other seafood? Shrimp, squid, octopus,... those are low fat too.

AnnPT77

You might find some ideas via this thread:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

It links to a spreadsheet that lists many, many foods, ordered by most protein for least calories. Inherently, if a food is relatively higher in protein for relatively fewer calories, it's going to be relatively lower in fat and carbs. The spreadsheet columns include the specific grams/percent of protein, carbs, and fat in 100g of the food.

On that list, there will be many foods you can't eat, and (as you get lower on the list) some that may have more fat than you'd prefer for the amount of protein, but I'm guessing it could be a helpful way to identify some things to try.

If we give you ideas, the ideas will be biased (narrowed) by foods we each prefer to eat, so the spreadsheet could be more comprehensive.

In particular, I'm not going to be helpful. I eat moderate fat, higher protein, high-ish carb as an ovo-lacto vegetarian. Dairy accounts for a fair percent of my protein, and beans (especially soy) for a good bit as well, and those won't work for you.

Can you eat peanuts, or are they out with the other legumes. If you can eat it, there's peanut butter powder (mostly defatted). It's not a good spread, but is a good flavoring ingredient. There also exists almond butter powder, a little harder to find, if you can eat other nuts but not peanuts. (I use it in Asian-style peanut or almond sauce for stir-fries for example, and it does add a little protein.)

Another flavoring ingredient vegetarians/vegans use is nutritional yeast, which does have some protein. (It has sort of a cheesy flavor, good in soups or sauces.)

Things like that won't add massive numbers of grams of protein, but that brings me to another point that's important IMO to anyone trying to get more protein: Small bits, from lots of different foods, can add up to a meaningful added total by end of day.

In other words, of course do keep eating a major protein source in each meal/snack. If you're still not getting to the protein you need with lowered fat, take a look at your eating and look for things that are contributing quite a few calories, but not helping with your revised nutritional goals.

Perhaps you can reduce those foods (frequency or portion size), and replace the calories with other foods you enjoy that make a better contribution to your goals. There are grains (and pseudo-grains), veggies, even fruits, etc., that have bits of protein. It's usually not the highest quality protein (in essential amino acid (EAA) completeness), but varying the sources tends to compensate somewhat for that.

Best wishes!

momlongerwalk

Seafood, yes in moderation as dear husband has gout. Peanut butter powder is a great idea, and yes to peanuts in all forms. I do go about the bits n bobs of gaining protein like suggested, and I can take that approach for trimming the fat, too. Grains are a minefield, as I can a small amount of wheat, and anything with protein seems to disagree violently with my gut, like quinoa. It's quite the annoyance. I appreciate and will dig into the spreadsheet.