Fat Overage

mommyshortlegs

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

mommyshortlegs

Stupid question?

JenMc14

If you're keeping your macro range and not over doing saturated fats and staying within your calorie limits, I think it's fine. If you're getting say, 50% of your calories form fat or more on a regular basis or consuming boatloads of saturated fats, I'd consider retooling what you're eating.

CoachReddy

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

krickeyuu

I will often go over on my fat and under on my protein. Like you, I happen to love things with fat in them--cheese, nuts, olive oil, butter, etc. I find that it helps me to pre-log my food so that I can adjust my macros for the day and eat more/less of whatever I am over/under. It si never exact, but I get much closer that way. Otherwise if I just ate what I wanted I would always be over on fat and under on protein.

Acg67

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

A great ratio for what?

OP I wouldn't overly worry about it, esp if you are in a deficit and consuming adequate protein

mandytriv

I just looked at your food diary. Your entry for Sargento string cheese says 25 grams of fat when it only has 3 grams of fat. You can eat more fat.

CoachReddy

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

A great ratio for what?

OP I wouldn't overly worry about it, esp if you are in a deficit and consuming adequate protein

why does someone at 122 lb need to be at a deficit necessarily?

and what's the point in setting the macros to a certain ratio if you never hit them?

Acg67

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

A great ratio for what?

OP I wouldn't overly worry about it, esp if you are in a deficit and consuming adequate protein

why does someone at 122 lb need to be at a deficit necessarily?

and what's the point in setting the macros to a certain ratio if you never hit them?

And what's the point of setting a ratio when your body could care less about ratios? Ratios are awesome for people to get neurotic over cause they went over some arbitrary ceiling for a magic ratio

Rhonnie

The fat and protein settings for the macro's should actually be considered minimums... you want them in the red. Your body needs both to function properly. What is more important is that you are getting healthy fats (nuts, avocados, olive oil, etc.).

CoachReddy

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

A great ratio for what?

OP I wouldn't overly worry about it, esp if you are in a deficit and consuming adequate protein

why does someone at 122 lb need to be at a deficit necessarily?

and what's the point in setting the macros to a certain ratio if you never hit them?

And what's the point of setting a ratio when your body could care less about ratios? Ratios are awesome for people to get neurotic over cause they went over some arbitrary ceiling for a magic ratio

dude you and i simply have different views on nutrition. move along.

Acg67

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

A great ratio for what?

OP I wouldn't overly worry about it, esp if you are in a deficit and consuming adequate protein

why does someone at 122 lb need to be at a deficit necessarily?

and what's the point in setting the macros to a certain ratio if you never hit them?

And what's the point of setting a ratio when your body could care less about ratios? Ratios are awesome for people to get neurotic over cause they went over some arbitrary ceiling for a magic ratio

dude you and i simply have different views on nutrition. move along.

Yes, one is based in reality and science and the other fantasy and wizardry, I wonder which is which

CoachReddy

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

A great ratio for what?

OP I wouldn't overly worry about it, esp if you are in a deficit and consuming adequate protein

why does someone at 122 lb need to be at a deficit necessarily?

and what's the point in setting the macros to a certain ratio if you never hit them?

And what's the point of setting a ratio when your body could care less about ratios? Ratios are awesome for people to get neurotic over cause they went over some arbitrary ceiling for a magic ratio

dude you and i simply have different views on nutrition. move along.

Yes, one is based in reality and science and the other fantasy and wizardry, I wonder which is which

for once I agree with you

mommyshortlegs

mandytriv wrote:

I just looked at your food diary. Your entry for Sargento string cheese says 25 grams of fat when it only has 3 grams of fat. You can eat more fat.

Whoa, extreme typo on my part, 2.5g (what MFP rounds to 3) is a far cry from 25g. Nice catch, Mandy, and thank you!

And thanks to everyone else for your feedback. I do tend to over-think these matters. Obviously it does sometimes bother me I'm fairly consistently over in fat even when I am under in calories and adequate in protein (like anyone I have a hard time balancing it all -- especially in finding foods to help meet my calorie quota without increasing my fat overage). Still, I don't seem to be experiencing any negative effects (assuming I have these "good" days in a row, like an angelic little dieter; recently it's been the opposite); and if the extra fat keeps me full and happy versus feeling deprived, I suppose I shouldn't fret too terribly much. Thanks again.

Shadowknight137

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

A great ratio for what?

OP I wouldn't overly worry about it, esp if you are in a deficit and consuming adequate protein

why does someone at 122 lb need to be at a deficit necessarily?

and what's the point in setting the macros to a certain ratio if you never hit them?

And what's the point of setting a ratio when your body could care less about ratios? Ratios are awesome for people to get neurotic over cause they went over some arbitrary ceiling for a magic ratio

dude you and i simply have different views on nutrition. move along.

Yes, one is based in reality and science and the other fantasy and wizardry, I wonder which is which

for once I agree with you

I don't necessarily have anything useful to say here. I just want the quote box to be big.

But yes, ratios are for people who don't truly understand their nutritional needs and so try to make things simple. Which is ironic and kinda funny as they struggle and over-complicate things, trying to hit their perfect ratios.

hpsnickers1

I eat a high fat diet. Roughly 65%-75% of my daily intake. I'm 111lbs and maintain this by eating high fat (lots of saturated fat too). I don't count calories or log because there is no need.

I guess that's my N=1; I'm eating more than double the 30% fat - and it's more than half saturated fat - and when I did this I went from 120lb to 108lbs and have leveled out at around 111lb - my body told me that it wasn't happy below 110 and everytime I drop below it tells me again. I got energy galore - a can of full fat coconut milk for lunch will have me bouncing off my cubicle walls - eating fat makes my body want to get up and move - I can't sit.
I don't have to do hellacious amounts of structured exercise to maintain ( I have no interest in a gym body. They are beautiful and I have high respect for the folks who do it - it takes hard work and dedication. I just want fit and healthy - once upon a time I did - but at 42 years old my priorities have changed).

I love just eating one or two meals a day - wow I never thought I would be able to put away the amount of food in one sitting that I can do now - yet feel amazing afterward instead of instant bloating up and food coma.

I was becoming diabetic on the healthiest version of the SAD (and I have learned that I have typical diabetes risk. Actually I'm a couple of % points below the average.

If I don't get at least 100g of fat a day I just don't feel right.

CoachReddy

I don't necessarily have anything useful to say here. I just want the quote box to be big.

But yes, ratios are for people who don't truly understand their nutritional needs and so try to make things simple. Which is ironic and kinda funny as they struggle and over-complicate things, trying to hit their perfect ratios.

it's not that ratios are the be all and end all, they're not. but they're helpful for people just starting out to get a handle on their nutrition, and using them is better than NOT using them if you have absolutely no clue what you're doing.

that said, what works for one person doesn't work for everyone. there's a lot of interesting info out there about metabolic typing, which can help you decide which ratio to shoot for (or which macronutrients your body responds the best to, needs more or less of, etc).

at the end of the day though, I agree that the most important thing is that you get the proper number of grams of each macronutrient that your body requires depending on height/weight/bmi/etc

hpsnickers1

On a good day, my fat intake is derived from whole eggs; cheese (per the MFP database I actually consume as much fat per slice buying Sargento's ultra thin slices vs. their reduced fat slices*); meat (typically deli turkey, Canadian bacon, or 90/10 beef); protein shakes (Any fat-free suggestions?); unsweetened almond milk; peanut butter, hummus (homemade = fat-controlled), or guacamole (no more than 2 oz./day); nuts (no more than 1 oz./day); and a 1/4 tsp. dollop of coconut oil in my egg frying pan, if any. Should I be concerned my fat intake still barrels into the red (based on my otherwise doable 40/30/30 macro-nutrients line-up)?

Stats: 29/F, 122-ish lbs., endomorph (i.e., fat prone)

___

*Sargento Reduced Fat Cheese Slices, Provolone, 1 slice: 50 cal., 0g carbs, 3g fat, 5g protein, 140mg sodium, 0g sugar vs. Sargento Ultra Thin Cheese Slices, Provolone, 1 slice: 40 cal., 0g carbs, 3g fat, 3g protein, 77mg sodium, 0g sugar

honestly, if you can't keep your fat under 30% you should be reconsidering some of the foods in your diet. 40/30/30 is a great ratio, but being consistently in the red is a sign that something needs tweaking. Every once in a while is fine, but if it's happening all the time, what's the point in even setting macro goals?

A great ratio for what?

OP I wouldn't overly worry about it, esp if you are in a deficit and consuming adequate protein

why does someone at 122 lb need to be at a deficit necessarily?

and what's the point in setting the macros to a certain ratio if you never hit them?

And what's the point of setting a ratio when your body could care less about ratios? Ratios are awesome for people to get neurotic over cause they went over some arbitrary ceiling for a magic ratio

dude you and i simply have different views on nutrition. move along.

Yes, one is based in reality and science and the other fantasy and wizardry, I wonder which is which

for once I agree with you

I don't necessarily have anything useful to say here. I just want the quote box to be big.

But yes, ratios are for people who don't truly understand their nutritional needs and so try to make things simple. Which is ironic and kinda funny as they struggle and over-complicate things, trying to hit their perfect ratios.

Here, I'll make it bigger. ;P. I agree completely. I would get so obsessed over those numbers that the amount of anxiety and stress from it couldn't have been good. I mean, I was eating 5-6 times a day and weighing all that food, counting/logging all those calories. It was my ENTIRE DAY!!. And then I went Primal. And it was great. It was what my body was craving. But then I had the same thing start to happen. Started obsessing over foods and numbers - they just weren't calorie numbers. Stress is still stress. There is no perfect ratio because your body's needs will change from day to day.
My focus is on calorie-dense, nutrient-dense foods. It really doesn't matter how many grams of this or that or how many calories. If you're not getting the nutrition from those foods - nutrition the body requires - then the grams and calories are useless.

CoachReddy

Here, I'll make it bigger. ;P. I agree completely. I would get so obsessed over those numbers that the amount of anxiety and stress from it couldn't have been good. I mean, I was eating 5-6 times a day and weighing all that food, counting/logging all those calories. It was my ENTIRE DAY!!. And then I went Primal. And it was great. It was what my body was craving. But then I had the same thing start to happen. Started obsessing over foods and numbers - they just weren't calorie numbers. Stress is still stress. There is no perfect ratio because your body's needs will change from day to day.
My focus is on calorie-dense, nutrient-dense foods. It really doesn't matter how many grams of this or that or how many calories. If you're not getting the nutrition from those foods - nutrition the body requires - then the grams and calories are useless.

while i wouldn't suggest everyone just jump on your bandwagon and adopt a 70% fat diet (without having done lots of research), you are right on the money about eating what, when and how your body tells you to. I just suggest ratios to people who are just starting out, so they can see how the foods they've been eating compare to each other and their overall daily intake. after enough research folks can absolutely do it without counting calories if they eat real food and listen to their body. you couldn't be more right about stress!

chels0722

Sounds like pretty much all healthy fats. It's already been said, but if you are staying within your calorie range and not going over in saturated fats you should be fine. I actually have my macros set at 35/35/30. All the fats in my diet are completely healthy and having my macros this way allows me to meet my calorie goals easier (since fats are 9cals per gram vs. carbs 4cals per gram). Some people have diets of 30/40/30 and that works for them. It all depends on what you feel your body needs. The AHA doesn't recommend a diet with more than 35% of the calories coming from fat, of those, <10% should come from saturated fats, no more than 10% from polyunsaturated, and 10-15% from monounsaturated fats. But like I said, everyone is different, and if you are consuming healthy fats, you should be fine. Do what feels best for you. Here is a site that may explain it better:

http://www.pennmedicine.org/health_info/nutrition/fat.html

Hope that helps!