Fats - not getting enough.

PippaPoo12

I'm vegan. Since I've been logging I've noticed that, even on days I go over my calories, I'm not getting enough fats. I imagine this has been happening since I became vegan, because I've always eaten as I do now, only now I'm not eating quite so much. I take an omega 3 tablet everyday, but now I'm worried I'm not getting enough fat. My cholesterol is VERY low, and I know this isnt necesarily a good things. Any advice for what to do? Do you think it's a big problem?

feliscatus84

Well, for fats as a vegan you could probably go for things like olive oil, coconut oil, avocado, nuts, and nut butters. Is that what you're wondering? Or are you having a problem with including those foods for how many calories you get? If you're eating a lot of carb that could be eating most of your calories.

GreatDepression

This is one of the easiest things to remedy. I wouldn't add extra oil to your diet. It sounds like you wouldn't like it anyway. Instead, you could eat 1-2 servings of nuts a day. Macadamias are especially healthful and pretty much all of its calories are from fats. A serving is only 28g so it's very easy to include in your diet. Keep in mind that if you start to include this stuff in your diet, you have to cut back elsewhere lest you want to gain weight.

EvgeniZyntx

How much fat are you getting and how much do you weigh?

Not getting enough fat is serious problem - but the numbers you have set might or might not be an issue.
Severe deficiency in fats can lead to malabsorption problems of vitamins, etc. eventually to functional problems like cognition or sight. Although that is very rare and usually from general malnutrition and genetic absorption disorders.

If you have a concern, there are a lot of vegan fat sources like nuts and oils.

RodaRose

I'm vegan. Since I've been logging I've noticed that, even on days I go over my calories, I'm not getting enough fats. I imagine this has been happening since I became vegan, because I've always eaten as I do now, only now I'm not eating quite so much. I take an omega 3 tablet everyday, but now I'm worried I'm not getting enough fat. My cholesterol is VERY low, and I know this isnt necesarily a good things. Any advice for what to do? Do you think it's a big problem?

Cut back on some carbs to make room for oils: hummus, avocados, coconut oil, flax seed oil, walnuts, soy beans, . ..
Keep it simple.

cottonta1l

Definitely eat more avocado! It's so good for you. Nuts, nut butters, coconut, hummus and olive oil are all good choices too. Cook veggie stir fries in sesame or peanut oil, tastes really good.

I personally notice that I feel terrible mentally and physically if I don't eat enough fat, I would make sure you're getting at least 50g a day.

PippaPoo12

I'm 82kg, on a deficit of 500 cals a day, I run three times a week and do circuit training three times a week. Myfitnesspal thinks I should be getting 49g a day. Sound about right?

melimomTARDIS

um, i have interest in the vitamin absorption issue.

i rarely eat enough fats, and have "gut malabsorption" of my B vitamins. My doc just started me on a high dose complex B twice a day.

is this related to a low fat intake?

missiontofitness

I'm 82kg, on a deficit of 500 cals a day, I run three times a week and do circuit training three times a week. Myfitnesspal thinks I should be getting 49g a day. Sound about right?

I'm around 54g/day, so that sounds reasonable.
Fat wise, echoing what was said above. You can easily incorporate more fats through avocado, peanut butter, and nuts, and meet your fat goals per day.
And don't worry about going over. Fat won't make you fat. As long as you aren't going over a huge amount per day, you should be ok!

Phrick

I'm 82kg, on a deficit of 500 cals a day, I run three times a week and do circuit training three times a week. Myfitnesspal thinks I should be getting 49g a day. Sound about right?

I'm around 54g/day, so that sounds reasonable.
Fat wise, echoing what was said above. You can easily incorporate more fats through avocado, peanut butter, and nuts, and meet your fat goals per day.
And don't worry about going over. Fat won't make you fat. As long as you aren't going over a huge amount per day, you should be ok!

It really is rather dependent on what your calorie goal is though - mine is currently 2050/day and my goal is 80g of fat a day. I have my fat macro set at 35% because I have found over time that I don't poop as well or as often if I get too little fat (even if I get well over the recommended fiber!)

missiontofitness

I'm 82kg, on a deficit of 500 cals a day, I run three times a week and do circuit training three times a week. Myfitnesspal thinks I should be getting 49g a day. Sound about right?

I'm around 54g/day, so that sounds reasonable.
Fat wise, echoing what was said above. You can easily incorporate more fats through avocado, peanut butter, and nuts, and meet your fat goals per day.
And don't worry about going over. Fat won't make you fat. As long as you aren't going over a huge amount per day, you should be ok!

It really is rather dependent on what your calorie goal is though - mine is currently 2050/day and my goal is 80g of fat a day. I have my fat macro set at 35% because I have found over time that I don't poop as well or as often if I get too little fat (even if I get well over the recommended fiber!)

Very true! I'm guessing if MFP set it to that though (with bmr/activity/goal put in), 49 seems reasonable.
And I never looked at fat that way! Maybe everyone who is having poop problems should up theirs a little too, and see what happens! Haha.

chloeealicee

I have this problem too (so i guess this is where i'd say 'bump') some days i only get 10-15g, i have to really try hard to remember to eat fatty foods.

My solution is just an echo of everyone elses, i would suggest nuts and avocados. Pecans, macadamia and brazil nuts are some of the highest in fats and are my personal favourites.