How do I get my fat percentage down?

Tinamac1
Tinamac1 Posts: 39
in Health and Weight Loss
My weekly goal is 30% but I am usually around 40%-42%. My Dr has me on a 1200 calorie low carb diet and I am only eating meat, veggies, apples, nuts and fiber one(to make up for the lost fiber in my diet). I have no idea what to cut in order to get my fat percentage down. Any suggestions would be helpful and much appreciated.

Thanks

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    nuts are mainly fat, or go for less fatty cuts of meat. but to be honest, if you're low carb i dont see the problem with eating more fat?
  • IsabellaGiano
    IsabellaGiano Posts: 158 Member
    nuts are mainly fat, or go for less fatty cuts of meat. but to be honest, if you're low carb i dont see the problem with eating more fat?


    This.

    Anyway, you may also change meat with fish sometimes.
  • Noogynoogs
    Noogynoogs Posts: 1,028 Member
    Keep on reducing
  • emiltorp
    emiltorp Posts: 1
    One of the best way to lose fat is to start strength training. Preferably barbell exercises since they use several muscles at once. And no, women will not get bulky doing hard strength training, that takes years!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    One of the best way to lose fat is to start strength training. Preferably barbell exercises since they use several muscles at once. And no, women will not get bulky doing hard strength training, that takes years!

    :laugh:
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    It would help if you make your diary public so we can see what you are currently eating.
  • Tinamac1
    Tinamac1 Posts: 39
    I do buy lean meat, I really need to learn how to make fish because every time I try it just turns out terrible. I eat the nuts for the extra protein and energy because I walk several miles most days as well as T25.

    Ill make it public.

    Thanks everyone.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Just to clarify - the fat you eat, or ypur body fat %?

    If you're going low carb, then yes your fat intake will be higher - calories have to come from somewhere!
  • Tinamac1
    Tinamac1 Posts: 39
    Just to clarify - the fat you eat, or ypur body fat %?

    If you're going low carb, then yes your fat intake will be higher - calories have to come from somewhere!

    The fat I eat, sorry
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    If your diary is accurate, you're eating waaaaay below the 1200 calories. I'd focus on that aspect first.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    If your diary is complete, you really do not need to decrease your fat intake. You need to increase EVERYTHING. You are eating less than 800 cals per day. This is extremely unhealthy and potentially dangerous. Please reassess your food intake.
  • IsabellaGiano
    IsabellaGiano Posts: 158 Member
    I do buy lean meat, I really need to learn how to make fish because every time I try it just turns out terrible. I eat the nuts for the extra protein and energy because I walk several miles most days as well as T25.

    Ill make it public.

    Thanks everyone.

    Start with something really simple: fish fillet, on the hot pan with just a drop of oil (may be about 3-5 grams), a few minutes each side.

    Another easy recipe is what we call "acqua pazza" (mad water :), for whole fish, not fillets

    A bit of celery, carrot, onion in a pan with a bit of water (when the fish is in the pan, the water reach just half of the fish), put in the water also salt, parsley, or laurel. Some pieces of tomato. The water have to boil but only slightly. The fish will be ready in a few minutes.

    Another recipe, whole fish or fillets... same carrot, celery, onion, spices, but in the pan with a bit of oil, let it sautè, then add tomato sauce or fresh tomato, let it cook a few minutes, than the fish. You may add also olives, capers.
  • Tinamac1
    Tinamac1 Posts: 39
    If your diary is accurate, you're eating waaaaay below the 1200 calories. I'd focus on that aspect first.

    Well for Sunday I made homemade chili and just have no clue how many calories it was so that low number is not accurate. I had about a cup of chili. Most of the time I try to make sure I scan everything or find it on here somewhere though.
  • Tinamac1
    Tinamac1 Posts: 39
    I do buy lean meat, I really need to learn how to make fish because every time I try it just turns out terrible. I eat the nuts for the extra protein and energy because I walk several miles most days as well as T25.

    Ill make it public.

    Thanks everyone.

    Start with something really simple: fish fillet, on the hot pan with just a drop of oil (may be about 3-5 grams), a few minutes each side.

    Another easy recipe is what we call "acqua pazza" (mad water :), for whole fish, not fillets

    A bit of celery, carrot, onion in a pan with a bit of water (when the fish is in the pan, the water reach just half of the fish), put in the water also salt, parsley, or laurel. Some pieces of tomato. The water have to boil but only slightly. The fish will be ready in a few minutes.

    Another recipe, whole fish or fillets... same carrot, celery, onion, spices, but in the pan with a bit of oil, let it sautè, then add tomato sauce or fresh tomato, let it cook a few minutes, than the fish. You may add also olives, capers.

    Thank you, Ill try those.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    If your diary is complete, you really do not need to decrease your fat intake. You need to increase EVERYTHING. You are eating less than 800 cals per day. This is extremely unhealthy and potentially dangerous. Please reassess your food intake.

    this!
  • psych101
    psych101 Posts: 1,842 Member
    If your diary is accurate, you're eating waaaaay below the 1200 calories. I'd focus on that aspect first.

    Well for Sunday I made homemade chili and just have no clue how many calories it was so that low number is not accurate. I had about a cup of chili. Most of the time I try to make sure I scan everything or find it on here somewhere though.

    Did you make it? Could you put it into the recipe builder? Or find something similar in there database?
  • spamantha57
    spamantha57 Posts: 674 Member
    My fat intake is about 25-30% currently (I play around w my ratios sometimes every few months) & I like it. A couple things that I do are focus on high protein/ low fat sources throughout the day (egg whites, Greek yogurt, tuna, chicken) fruits in the morning (low/ no fat, lots of vitamins & nutrients) and lots of veggies all day long (I could go one about how amazingly delicious my salads are but most people don't believe me.) I try to save my fats for the later part of the day, like avocado & nuts, and some cheese (I love cheese.) Remember healthy fats are good fats! :)
  • Tinamac1
    Tinamac1 Posts: 39
    If your diary is complete, you really do not need to decrease your fat intake. You need to increase EVERYTHING. You are eating less than 800 cals per day. This is extremely unhealthy and potentially dangerous. Please reassess your food intake.

    I have missed a few things like chili on Sunday where there was a major amount of calories I didn't eat. My boyfriend also had the same concern and asked my Dr about it. He said he has had people eat as low as 700 but I needed to hit 1200 calories. Yesterday I went to the store and got a few things to eat between meals so I am working on keeping my calories at 1200. I just have to remember to eat them.
  • Tinamac1
    Tinamac1 Posts: 39
    My fat intake is about 25-30% currently (I play around w my ratios sometimes every few months) & I like it. A couple things that I do are focus on high protein/ low fat sources throughout the day (egg whites, Greek yogurt, tuna, chicken) fruits in the morning (low/ no fat, lots of vitamins & nutrients) and lots of veggies all day long (I could go one about how amazingly delicious my salads are but most people don't believe me.) I try to save my fats for the later part of the day, like avocado & nuts, and some cheese (I love cheese.) Remember healthy fats are good fats! :)

    Thanks! I love my salads as well! :)
  • TiberiusClaudis
    TiberiusClaudis Posts: 423 Member
    Just finishing up an agressive cut. Went from 15%BF down to 9% in 6 weeks. Have 3lb more lbs to lose before I hit my goal of 8% and I can eat at maintenance. I may resemble the personality of a human again. ha

    A few suggestions...drink lots of water...like a lot. I drink close to a gallon a day, not including what goes into coffeer (drink 4 cups a day) and 2 protein shakes. Staying super hydrated will help to squash hunger pains and make you feel full.

    Almost all other liquids that I didn't mention above (other than green tea) are usually filled with empty calories. So sticking to these will elimate a lot of un helpful calories.

    Chew sugarless gum...again takes away the hunger pains. I chew up to 12 sticks a day of Extra. And yes, I do log them in my MACRO count.

    As far as protein, eat chicken, tuna, salmon and my personal favorite...steamed shrimp.

    Cut out all booze. Really. Trust me, in a week you won't miss it.

    Watch pasta, bread and dairy. Not saying don't eat them, just be mindful that they are like Prell...a little dab will do ya.

    Do have a little cheat eat a day....to keep your sanity. Mine was a choc chip cookie before a workout...110 calories. Best part of my day (ok, so that pretty sad).

    Don't be afraid to push your body, you'll be amazed at what an incredible machine it is. I work out almost every day...twice. Weights in morning and cardio at night.

    These are my suggestions...by no means are all of them right for everyone, but they helped me to get to my goal.

    Good Luck,
    TC
  • chani8
    chani8 Posts: 946 Member
    If you are eating low carb then you need higher fat and proteins.

    Choose healthy fats like olive oil and avocado oil.
  • Tinamac1
    Tinamac1 Posts: 39
    If your diary is accurate, you're eating waaaaay below the 1200 calories. I'd focus on that aspect first.

    Well for Sunday I made homemade chili and just have no clue how many calories it was so that low number is not accurate. I had about a cup of chili. Most of the time I try to make sure I scan everything or find it on here somewhere though.

    Did you make it? Could you put it into the recipe builder? Or find something similar in there database?

    I did find one similar and it made my calorie total 1112. :)
  • Tinamac1
    Tinamac1 Posts: 39
    Oh! Also I drink nothing but water! I just drink so much I never put it in my diary.
  • errorist
    errorist Posts: 142 Member
    It is easy to log homemade recipes. Weigh the individual ingredients, add the recipe using the 'old recipe calculator', work out what proportion of the whole you are eating, and then add it as a certain number of servings. If you don't log everything, how can you know what you're taking in?
  • Tinamac1
    Tinamac1 Posts: 39
    Just to clarify - the fat you eat, or ypur body fat %?

    If you're going low carb, then yes your fat intake will be higher - calories have to come from somewhere!

    The fat I eat, sorry

    If you are on low carb and you wanna eat low fat then it must come from protein... easy as 1,2,3 but i don't get it.
    Low carb diet normally means you are higher on fat and protein.

    So if you wanna lower your fatintake you should up your protein and carb intake

    See that's why I am asking, I don't know anything about it. I just know when I look at my Nutrition tag and weekly it says I am going over.
  • TavistockToad
    TavistockToad Posts: 35,719 Member

    See that's why I am asking, I don't know anything about it. I just know when I look at my Nutrition tag and weekly it says I am going over.

    what are your macros set to at the moment?
  • IsabellaGiano
    IsabellaGiano Posts: 158 Member

    If you are on low carb and you wanna eat low fat then it must come from protein... easy as 1,2,3 but i don't get it.
    Low carb diet normally means you are higher on fat and protein.

    So if you wanna lower your fatintake you should up your protein and carb intake

    I just took a look at your diary, but i don't know who gave you these numbers to eat on carb/fat/protein
    But this is far from a low carb diet, you are eating 50% carbs / 20% protein and 30% fat
    I would definatly up your protein intake, eat tuna (i eat the canned ones in water), salmon, eggs. Maybe try some Whey powder.
    Your fat intake as a % seems fine as it is.
    Still i don't know your heigt and weight, but 1200 seems a little low to me, like i said in previous post, try calculate your TDEE and eat -20%, you will still lose a lot of weight, i promise

    50-30-20 are the macro that MFP automatically set for you.

    Maybe the OP is making a bit of confusion... she's trying to follow both the diet her doctor gave to her AND the macros MFP suggested... a bit difficult to do :)
  • glenelliott5872
    glenelliott5872 Posts: 150 Member
    If your diary is complete, you really do not need to decrease your fat intake. You need to increase EVERYTHING. You are eating less than 800 cals per day. This is extremely unhealthy and potentially dangerous. Please reassess your food intake.

    Eat more and log accurately as excessively fast weight loss losses your muscles mass.
  • Tinamac1
    Tinamac1 Posts: 39

    If you are on low carb and you wanna eat low fat then it must come from protein... easy as 1,2,3 but i don't get it.
    Low carb diet normally means you are higher on fat and protein.

    So if you wanna lower your fatintake you should up your protein and carb intake

    I just took a look at your diary, but i don't know who gave you these numbers to eat on carb/fat/protein
    But this is far from a low carb diet, you are eating 50% carbs / 20% protein and 30% fat
    I would definatly up your protein intake, eat tuna (i eat the canned ones in water), salmon, eggs. Maybe try some Whey powder.
    Your fat intake as a % seems fine as it is.
    Still i don't know your heigt and weight, but 1200 seems a little low to me, like i said in previous post, try calculate your TDEE and eat -20%, you will still lose a lot of weight, i promise

    Its set to 50% carbs but that isnt what I am doing I am usually in the 30s and that is way less then I was eating before. I was eating pretty much nothing but carbs before. I have only been eating low carbs since the 7th so this is all new to me. I will check out that site. It will also help out my partner who is trying to lose his extra 18% body fat. Thanks.
  • Tinamac1
    Tinamac1 Posts: 39
    [/quote]

    50-30-20 are the macro that MFP automatically set for you.

    Maybe the OP is making a bit of confusion... she's trying to follow both the diet her doctor gave to her AND the macros MFP suggested... a bit difficult to do :)
    [/quote]

    Yeah lol it has me a bit confused, I go back to the Dr on the 5th and I am going to ask him what they need to be set to. Never even crossed my mind at the time.

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