Protein fat balance

lorigrasty

I just started and I’m struggling to find a good macro balance. I can’t seem to figure out a way to get enough protein without going way over on fat. Any suggestions?

AnnPT77

You might get some ideas from 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 in order by protein/calorie efficiency, i.e., most protein for fewest calories. The things near the top of the list inherently have lower fat (or carbs) than things further down the list. If you can find foods you enjoy near the top of the list and substitute those for things further down, you'll tend to get more protein for your calories.

The other aspect would be to choose cooking methods that don't add fat, such as grilling, broiling, steaming, poaching, etc. If frying, use minimal added fats.

If you're using mostly prepared food products that are high in fat, like packaged/frozen meals, take out, or restaurant foods . . . well, you'd probably need to find lower-fat options there, or cook from scratch more.

If you review your diary, you should be able to quickly see which foods you're eating that have quite a few calories from fat. Those would be things to cut down on (eat smaller portions, or less often), then use those calories on foods with more protein and less fat.

You can work at that somewhat gradually: It doesn't need to be perfect instantly. If your main goal is weight loss, that's directly about calorie level. It's good health-wise among other reasons to get enough protein (and enough fat) on average daily, but it needn't be exact, and it won't affect weight loss within calorie level unless it indirectly affects your ability to lose weight through fatigue (so you rest more, move less) or through appetite (so you can't stick within calorie goal).

For most of us, getting the values where we want them to be is a process that takes a little time, and that's OK.

tomcustombuilder

lorigrasty wrote: »

I just started and I’m struggling to find a good macro balance. I can’t seem to figure out a way to get enough protein without going way over on fat. Any suggestions?

Forget the % Ratios and go with grams per pound of lean body weight