calories vs. fat intake

jvkh127

So I have a question. I am alotted 1780 calories a day before exercise. I usually only eat between 1200-1600 calories tops. For example today I ate 1350 calories or around there I forget. Anyways I ate almost the full amount of fat and sugar I am alotted for a 1780 calorie diet. This is typical in the past month. However I have still been consistently losing weight. Granted its been only a pound or two a week but I also do not have the time for a regular exercise schedule I just do it when I have the time. So my question is (after my long winded story lol) should I be worried about intaking that much fat and sugar when I am taking in a lower amount of calories than what I am alotted for those fat and sugar amounts? Hope that makes sense : )

jvkh127

Really??? I feel like a red headed step child....not one person has any advice for me??

julsofdenial

My personal opinion, not being an expert, is if you are still losing and eating relatively heathy fats, I wouldn't be worried about it. Even if eating the less calories.. the fat etc allowed at 1700 is still probably acceptable.

My 2 cents.

natersmama

its kind of hard to say without viewing your food diary. if the calories you are eating are coming from soft drinks and donuts, obviously you're going to hit your fat and sugar without necessarily hitting your calorie max. if they are coming from unhealthy sources, you could try replacing them with healthier food options. but it sounds like you arent starving yourself with the number of calories you're eating. and you're still losing weight. and exercising when you can. so i dont think you have anything to worry about.

Ashalahn_LMT

I'd try to spread the calories around a little bit more to your protein and/or carbs. As long as you aren't going over any of your macros and you aren't starving yourself, you shouldn't have any issues. Also, losing 1-2 pounds per week is excellent. That is a sustainable and maintainable lifestyle. As you get closer and closer to your goal weight, you may need to pay more attention to your macros, but for now you should be good.

jvkh127

its kind of hard to say without viewing your food diary. if the calories you are eating are coming from soft drinks and donuts, obviously you're going to hit your fat and sugar without necessarily hitting your calorie max. if they are coming from unhealthy sources, you could try replacing them with healthier food options. but it sounds like you arent starving yourself with the number of calories you're eating. and you're still losing weight. and exercising when you can. so i dont think you have anything to worry about.

I do not eat donuts and stuff like that. I eat basically fat free everything I can. I usually eat 3 meals and one snack a day or two meals and two snacks. My snacks are low or no fat (fat free sugar free pudding, skinny cow ice cream, watermelon are mostly what i eat as snacks). My meals are not like what most people eat. I have altered regular recipes to have as little fat as possible so I do not feel I am deprived of my normal foods I like. So far I have done well eliminating most of the fat. Some times not completely though. So yeah I don't eat stuff like donuts or soda.

jvkh127

I'd try to spread the calories around a little bit more to your protein and/or carbs. As long as you aren't going over any of your macros and you aren't starving yourself, you shouldn't have any issues. Also, losing 1-2 pounds per week is excellent. That is a sustainable and maintainable lifestyle. As you get closer and closer to your goal weight, you may need to pay more attention to your macros, but for now you should be good.

I am always under on carbs and usually way over on protein so I think I am good there. Thanks for the input though!

DustinReiner

Patience is a virtue my child.

From my own experience and what I’ve researched. I cut back on both fat and sugar(s), we’re trying to get rid of fat. So I don’t want to add any more than I already have. I’ll get enough in my diet already(additives and just fat in meat).

I also try to keep an eye on my sugar intake, trying only to get it from fruits. I do my best to not eat processed foods of any kind.

I have a threshold of 1450 calories, I don’t go below that at all. If need be I’ll drink another protein shake. I’m constantly around 1600 everyday. Anywhere near 1200 and your body will go into conservation mode.

Just my two cents, you do look like a red head………I don’t know about the step child part.

Here are some good links.

A good sight on nutrition.
http://nutrition.about.com/

A good site about diets and nutrition.
http://www.webmd.com/a-to-z-guides/frequently-asked-questions-about-diet-and-nutrition

Low carb diets
http://exercise.about.com/cs/nutrition/a/lowcarb.htm

Good luck in your goals!

psuLemon

I am sure you know this, but not all fats are treated the same. Trans and Sat Fats are bad for you. These usually come from higher processed foods. Mono and Poly fats are really really good for you. The biggest thing is, you should try to not get more than 20% of your calories from fat. Also, if you have a choice between sugar free and fat free, go wtih sugar free. Excess sugards are harder to break down than fats and in fact will story as fat fairly quickly. You are losing weight because your are adequately managin a good calorie deficit. Based on some basic calculations your BMR is ~ 1900 calories. So if you are only taking in on average 1400 - 1500, you are creating a good deficit. Any more than that and there would be issues. You have a good approach with the 5 meals a day. So keep up the good work. If you start exercising though, you will need to up yoru calories by a few hundred.

jvkh127

I am sure you know this, but not all fats are treated the same. Trans and Sat Fats are bad for you. These usually come from higher processed foods. Mono and Poly fats are really really good for you. The biggest thing is, you should try to not get more than 20% of your calories from fat. Also, if you have a choice between sugar free and fat free, go wtih sugar free. Excess sugards are harder to break down than fats and in fact will story as fat fairly quickly. You are losing weight because your are adequately managin a good calorie deficit. Based on some basic calculations your BMR is ~ 1900 calories. So if you are only taking in on average 1400 - 1500, you are creating a good deficit. Any more than that and there would be issues. You have a good approach with the 5 meals a day. So keep up the good work. If you start exercising though, you will need to up yoru calories by a few hundred.

Trans Fat is always zero for me. Saturated Fats I do tend to get close to alotted amount (usually between 12 and 18 grams a day) so yes I know I have worry about them but I am alotted 22 grams I think it is a day. So if I am alotted 22 grams and I am still under that is it okay to have as many as I am even though they are bad for me. The way I see it if I am alotted that amount I need them....is that right???

psuLemon

Trans Fat is always zero for me. Saturated Fats I do tend to get close to alotted amount (usually between 12 and 18 grams a day) so yes I know I have worry about them but I am alotted 22 grams I think it is a day. So if I am alotted 22 grams and I am still under that is it okay to have as many as I am even though they are bad for me. The way I see it if I am alotted that amount I need them....is that right???

It seems like you have a good approach. I just look to each stuff that is less processed, well most of the time. I make this desert that is great and is only 100 calories (two scoops of coolwhip, 1 sugar free jello, 1 sugar free pudding and mix!)... very delicious. But if you are eating stuff like chicken, pork, turkey, etc... they all have saturated fats in them but they are still health. As long as you aren't exceeding your total fat goals then you should be fine.