fats/calories and healthy fats and going over cals

AnahitaCanDoIt
AnahitaCanDoIt Posts: 448
in Food and Nutrition
for some unknown reason, MFP keeps readjusting my ratios without my doing it! Very annoying...but...I'm trying to include a variety of healthy fats in my eating (coconut oil, coconut, avocado, nut butters (not peanut), almond flour, nuts and seeds). These, I'm told are very good for me! I am noticing that I am satiated longer having more lean protein and healthy fats, however, this is wreaking havoc with my calorie intake (I'm told calories in should be less than calories out for a deficit) and I'm not sure what to do?

What is a good ratio for protein/fats/carbs? I'm only getting carbs from berries, veg (non starchy ones) etc...
Can anyone have a look at my food diary today (5th December) and advise on what a good percentage should be for me. I'm 5'6", female, medium frame, age touching 44, and training 5/6 days a week. I was sedentary for the best part of the last year because of an injury and pelvic floor dysfunction and I had surgery to repair in August 2012. I started training 4 weeks ago and adopted this lower carb higher protein good fats way of eating. I feel brilliant, happy with my fitness progress but this calories over thing is tough.

All help would be greatly appreciated. Also, I'm taking and logging Eskimo Omega 3 Oil as well as wheatgrass powder. The O3 oil is adding a lot of calories, too!

Replies

  • caribougal
    caribougal Posts: 865 Member
    My ratios are 65% fat, 20% protein, 15% carbs.

    Looks like a chunk of your cals came from protein drinks. Maybe eat actual vegetables and protein to fill you up more, rather than drink your cals? Then you might not need to eat multiple meals throughout the day, and save them up for a filling 2-3 meals.

    You might want to calculate your TDEE to find out the max cals you can have for maintenance, and then eat 10-20% below that. You may find you can eat more cals than you think and still lose. Unfortunately for me, I'm only 5'1, so I don't have a whole lot of cals to spare, but I eat very well on 1400-1500 and eat lots of healthy fats.

    Feel free to check my diary. It's open.
  • drmerc
    drmerc Posts: 2,603 Member
    My ratios are 65% fat, 20% protein, 15% carbs.

    Strong macros
  • prokomds
    prokomds Posts: 318 Member
    A kind of middle-of-the-road recommendation is 40% carbs, 30% fat, 30% protein. That's what I aim for

    With your current setup, are you still losing weight/inches? Or do you feel you're getting stronger? If you are, maybe it's your calorie goal that's off, not what you're eating. The MFP numbers for calories (or any number you get from a calculator) is just an estimate - maybe you're actually burning more than you thought. That's not a bad problem to have :)

    Good luck!

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