macronutrients: 10% fat / 45% carbs / 45% protein

dietenv

My daily caloric intake includes 10% fat, 45% carbs, and 45% protein. I am on a 1200 calorie a day diet. MFP suggests 30% fat, 55% carbs, and 15% protein... is this okay?

breakfast: 4oz nonfat vanilla yogurt

lunch: 1 4/5 cup black beans w/ 5oz chicken breast

dinner: 16oz egg whites and 2 mushroom "burgers" ( 1 sandwich = 100% whole wheat bun, 3.32oz mushrooms, 1 slice cheese, onions, and 1 tbsp fat free sour cream

OR

breakfast: 4oz nonfat vanilla yogurt

lunch: 1 4/5 cup navy beans w/ 5 oz chicken breast

dinner: 16 oz egg whites and 2 veggie burgers (1 sandwich = 100% whole wheat bun, 1 Boca veggie burger, spicy mustard and 1 slice of cheese)

Any critiques?

Chief_Rocka

Dietary fat is required for hormone production. 13g of fat a day is a terrible idea. I would set it to 25% minimum.

1200 cals a day probably isn't the best idea either, unless you plan on eating more on the days you exercise.

thedreamhazer

I would eat more calories and more fat. I personally try to eat no less than 50g fat per day.

kellis155

Why are you keeping your fat % so low? Is there a medical reason?

JoyousRen

More fat. It's generally recommended to have 20-30% of your calories from healthy fat sources.

Cr01502

Definitely up that fat. I would say 20-25% as the minimum. Making fats only 10% of your intake for prolonged periods of time can have some pretty dyer consequences.

bridgelene

Unless it's contraindicated (by your doctor/RD/or nutritionist) I would up your fat. It is the brain's preferred/primary source of fuel.

Also, (of course as with the first one, unless otherwise instructed by your doctor or RD) listen to your body if you're going with 1200 calories. And give it more fuel (energy.....calories) if it needs it. You wouldn't try to drive a car without fuel in it, and the same should be said for your body.

lacurandera1

What they said. ^ reasons to not eat so low fat include - poor vitamin absorption, depression, risk of overeating, increased cancer risk, high cholesterol and heart disease, and imbalance of nutrients.

I say, inform yourself before you make rash decisions. Here's a link.

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=60

love4fitnesslove4food_wechange

Unless it's contraindicated (by your doctor/RD/or nutritionist) I would up your fat. It is the brain's preferred/primary source of fuel.

Also, (of course as with the first one, unless otherwise instructed by your doctor or RD) listen to your body if you're going with 1200 calories. And give it more fuel (energy.....calories) if it needs it. You wouldn't try to drive a car without fuel in it, and the same should be said for your body.

While it's not the brain's primary source of fuel (unless you're doing a keto diet and using ketones for energy), I do agree with your recommendation for increased fat and calories. Fat is important for the absorption of fat soluble vitamins and for proper endocrine functioning.

Chief_Rocka

Unless it's contraindicated (by your doctor/RD/or nutritionist) I would up your fat. It is the brain's preferred/primary source of fuel.

No, glucose is.

love4fitnesslove4food_wechange

My daily caloric intake includes 10% fat, 45% carbs, and 45% protein. I am on a 1200 calorie a day diet. MFP suggests 30% fat, 55% carbs, and 15% protein... is this okay?

breakfast: 4oz nonfat vanilla yogurt

lunch: 1 4/5 cup black beans w/ 5oz chicken breast

dinner: 16oz egg whites and 2 mushroom "burgers" ( 1 sandwich = 100% whole wheat bun, 3.32oz mushrooms, 1 slice cheese, onions, and 1 tbsp fat free sour cream

OR

breakfast: 4oz nonfat vanilla yogurt

lunch: 1 4/5 cup navy beans w/ 5 oz chicken breast

dinner: 16 oz egg whites and 2 veggie burgers (1 sandwich = 100% whole wheat bun, 1 Boca veggie burger, spicy mustard and 1 slice of cheese)

Any critiques?

Looking at your ticker you're approx 190 pounds--at 1200 calories you're eating less than your BMR. I would definitely increase your calories--mostly by adding in fat. adding 50 grams would get you to 1650 calories which is much more appropriate for your current size (probably still a bit low if I'm being honest).

dietenv

No real reason for eating low fat... it's just food that I really like and it just happens to total 15-23 grams of fat per day. Also, I work A LOT of hours at what is, mostly, a desk job and do not exercise. Thanks for all of your suggestions... I will take them into consideration!

love4fitnesslove4food_wechange

No real reason for eating low fat... it's just food that I really like and it just happens to total 15-23 grams of fat per day. Also, I work A LOT of hours at what is, mostly, a desk job and do not exercise. Thanks for all of your suggestions... I will take them into consideration!

Nuts, peanut butter, avocado, seeds, olive oil, hummus, guacamole, olives-- all are high in fat and portable.

gauchogirl

I'll second (and third) what the others are saying: dietary fat does not make you fat. And could hinder your loss.
My macros are set on 60% fat, 20% protein and 20% carbs and I have no problem losing (and great bloodwork numbers.) A typical day I will often go over on fat and under on carbs, though not intentionally. It's just how I eat to satisfy me.

Plus, there are many fat-soluble vitamins you aren't able to use efficiently without more healthy fats in your diet.

dietenv

I actually work a lot of hours at a desk job and do not exercise. 1200 calories still too little? Thanks for the advice!

Fit_And_Heathy_Goalie

I would suggest resetting your macros to 30% fat/40% carbs/40% protein. Your body needs the good fats (nuts, EVOO, avacados, etc)! Adding healthy fats into your diet will curb your appetite too! If you need ideas, my diary is open. I'm eating 1,200-1,300 daily.

dietenv

I guess I should mention that I eat differently on 2 days of the week. On those days, I actually usually eat nuts, avocado, various raw vegetables, hummus, whole wheat crackers, shrimp, fish, etc but try to stay calorie conscious at about 1500-1900 calories.

EndlessSacrifice

Not enough calories.

Not enough fat.

End of story.

dietenv

I would suggest resetting your macros to 30% fat/40% carbs/40% protein. Your body needs the good fats (nuts, EVOO, avacados, etc)! Adding healthy fats into your diet will curb your appetite too! If you need ideas, my diary is open. I'm eating 1,200-1,300 daily.

Great, thanks!

EndlessSacrifice

I guess I should mention that I eat differently on 2 days of the week. On those days, I actually usually eat nuts, avocado, various raw vegetables, hummus, whole wheat crackers, shrimp, fish, etc but try to stay calorie conscious at about 1500-1900 calories.

You should eat that way every day.

dietenv

Dietary fat is required for hormone production. 13g of fat a day is a terrible idea. I would set it to 25% minimum.

1200 cals a day probably isn't the best idea either, unless you plan on eating more on the days you exercise.

I actually work a lot of hours at a desk job and do not exercise. 1200 calories still too little? Thanks for the advice!

Chief_Rocka

Dietary fat is required for hormone production. 13g of fat a day is a terrible idea. I would set it to 25% minimum.

1200 cals a day probably isn't the best idea either, unless you plan on eating more on the days you exercise.

I actually work a lot of hours at a desk job and do not exercise. 1200 calories still too little? Thanks for the advice!

At your bodyweight, yes.

lewcompton

I'm at 150 grams of carbs, 100 grams of protein and 50 grams of fat (mostly avocado, almonds and olive oil)... Its working for me. Hormone levels at recent check have come into correct range from way out there... Blood pressure has gone from hypertensive and threats of medication to 123/82... Pulse rate has dropped from 86 to 68. I can't tell you how to live but the comment about hormone production is spot on. Read Dr. Daniel Amen's The Amen Solution about developing a healthier brain and you may reconsider your low fat approach. Moderation is a great idea. I plan on increasing my total calorie intake as I get closer to my goal but for now my body is really doing well burning the stored energy in the extra chins and elsewhere.

dietenv

I'm at 150 grams of carbs, 100 grams of protein and 50 grams of fat (mostly avocado, almonds and olive oil)... Its working for me. Hormone levels at recent check have come into correct range from way out there... Blood pressure has gone from hypertensive and threats of medication to 123/82... Pulse rate has dropped from 86 to 68. I can't tell you how to live but the comment about hormone production is spot on. Read Dr. Daniel Amen's The Amen Solution about developing a healthier brain and you may reconsider your low fat approach. Moderation is a great idea. I plan on increasing my total calorie intake as I get closer to my goal but for now my body is really doing well burning the stored energy in the extra chins and elsewhere.

Thanks!

Graelwyn75

I would suggest resetting your macros to 30% fat/40% carbs/40% protein. Your body needs the good fats (nuts, EVOO, avacados, etc)! Adding healthy fats into your diet will curb your appetite too! If you need ideas, my diary is open. I'm eating 1,200-1,300 daily.

I presume you mean 20% fat/40% carbs/40% protein since 30 + 40 + 40 = 110% ?

To the op, healthy fats are actually better to have than carbs as they tend to keep you sated for longer, especially when combined with protein. I personally have 45% carbs, 30% fat and 25% protein, but my trainer once said that 20% fat, 40% carbs and 40% protein is a good ratio.

Captain_Tightpants

Yikes. Do you have a restraining order on fat?

dietenv

Yikes. Do you have a restraining order on fat?

I wish. I have plenty of it hanging around my belly.

sussexbythesea

I guess I should mention that I eat differently on 2 days of the week. On those days, I actually usually eat nuts, avocado, various raw vegetables, hummus, whole wheat crackers, shrimp, fish, etc but try to stay calorie conscious at about 1500-1900 calories.

You should eat that way every day.

Agree with this for every day and add fruit too- your typical day lacks dietary fibre and vitamins such as Vitamin C

cubsgirlinny

*

Spartan_Maker

10% fat is an endocrinological disaster waiting to happen.

dietenv

I guess I should mention that I eat differently on 2 days of the week. On those days, I actually usually eat nuts, avocado, various raw vegetables, hummus, whole wheat crackers, shrimp, fish, etc but try to stay calorie conscious at about 1500-1900 calories.

You should eat that way every day.

Agree with this for every day and add fruit too- your typical day lacks dietary fibre and vitamins such as Vitamin C

I agree, I'm just not a fan of "sweets" or fruit really...