If you're under-calorie for the day but...

AsellusReborn
AsellusReborn Posts: 1,112 Member
edited December 2024 in Health and Weight Loss
...can't find a snack that won't blow your macros, do you choose to just forget the macros (adhering as best you can of course) & get the calories in, or just stop eating for the day?


I'm still trying to work out the kinks in my diet. I am finding that my diet is about 30% carbs, 25% proteins, and 45% fats. I'm trying to up my protein but there is only so much meat one can eat; it gets expensive. I would like to adjust that to up protein and decrease fat ideally to where they are about the same but figuring out how to fit a day of food around that is a work in progress...so in the mean time while I slowly get my nutrition where I want it, what should I be doing now? (I'm not looking for feedback on my diary btw - I know what I need to adjust and am working towards it, just looking for advice on what do for the short term.)


What's -been- happening - and this is a headspace thing - is I run out of a macro (usually fat! :P) and my brain says, okay, done eating. I was looking over my net cals and I'm a little worried I'm going to low, although I never feel deprived/hungry at the end of the day.

Replies

  • TheRealParisLove
    TheRealParisLove Posts: 1,907 Member
    I always go over on fat because if I eat the amount recommended by MFP I will just feel hungry all the time. So long as it is good fat, like olive oil, you should be ok.
  • Twomirrors
    Twomirrors Posts: 47 Member
    I'm almost always under on protein. I go for 25/35/40 Carb/Protein/Fat. So I keep chocolate protein powder in the house. It's not the greatest snack, but paired with a square of chocolate, it usually does the trick.
  • AsellusReborn
    AsellusReborn Posts: 1,112 Member
    I always go over on fat because if I eat the amount recommended by MFP I will just feel hungry all the time. So long as it is good fat, like olive oil, you should be ok.


    I'm still working out what the good fats are to be honest, but getting there. Most days it's sunflower seeds and peanut butter that kick me over.

    I'm almost always under on protein. I go for 25/35/40 Carb/Protein/Fat. So I keep chocolate protein powder in the house. It's not the greatest snack, but paired with a square of chocolate, it usually does the trick.


    I was looking at protein powders but feel a little overwhelmed. I'm losing at a pound a week so I figured before I add supplements I'll get my diet in gear and if I really have an issue go for the protein powder...I like the idea, it just looks expensive. Then again thinking about it chicken breast is $2 a piece if you buy fresh...so maybe it's not that expensive. Picking one is definitely overwhelming though, if I end up buying one that I can't stand I don't know if I could finish the tub, haha!
  • jfan175
    jfan175 Posts: 812 Member
    I find it's easiest to choke down some Greek yogurt if I need some protein. It's not that expensive, and you can add some protein powder to it if necessary to meet your protein goals at the end of the day.
  • kitinboots
    kitinboots Posts: 589 Member
    If I'm under calories and over/under on my macros I'll find a snack that fits.

    Under protein? Have a protein shake (or half, or whatever fits your remaining calories).
    Under fat? Peanut butter.
    Under carbs? At the end of the day, personally I would eat fruit and maybe honey.
    Over carbs and under on fat and protein? Mix protein powder into a yoghurt.
    Over fat and under protein and carbs? Banana and protein powder smoothie.

    You get the idea.
    If I'm over on protein I leave it that way.
  • seaKind
    seaKind Posts: 136
    I find it's easiest to choke down some Greek yogurt if I need some protein.

    good one,,, it's not so bad if you mix in some fruit too. I'm jumping in here in case anyone has some great protein Snack suggestions. I find that grilling a 2 oz steak is not a functional snack option ;)
  • fallonrhea
    fallonrhea Posts: 388 Member
    If you want more protein less fat, I do a can of tuna mixed with 1/4 cup (most times a little less) of chobani plain greek yogurt. I put it in a low carb wrap (I use Joseph's lavash wraps) and it works REALLY well to hit those macros - AND it's not expensive like meats! Egg whites, turkey bacon and extra lean ground turkey are great too.

    I'm doing 30% carbs, 50% protein, 20% fat - If you want to friend me, my diary is open - I'm always looking for ways to get cheap protein :D

    My absolute favorite protein powder that is DELICIOUS is dymatize elite. Cafe mocha is my favorite but the chocolate and vanilla mix well with fruit too! I was never one for protein powder until I found this brand - literally it tastes like a milkshake.

    EDIT:
    Oh! For about a week or two, try planning out your day ahead of time until you get the hang of what kind of foods you need to hit your macros and calories for the day. That way you don't have to worry about running out of a macro :D After a week or two, it will become second nature as to what your typical menu is for the day - and you won't experience the problem again. This is what I do every time I need to change up my macros! It takes a long time to figure it out and plan the first couple of days, but after that it gets quicker and easier I promise!
  • AsellusReborn
    AsellusReborn Posts: 1,112 Member
    These are all really good suggestions, thank you! So it sounds like maybe I do need to get some protein powder.
  • DanaDark
    DanaDark Posts: 2,187 Member
    Its okay to be under the goal for a day here and there. Is absolutely no problem at all.
  • Molly_Maguire
    Molly_Maguire Posts: 1,103 Member
    I think as long as you're not purposely depriving yourself, and you don't feel hungry, don't worry about it. As a general rule, your body is trained to send out hunger signals when it needs more food, and if you don't feel that, even though you're under your calorie limit, I wouldn't stress over it. As long as it's not consistent, like every single day you're like 500 calories below a 1200 limit. That would be insane. :)
  • AshBeth67
    AshBeth67 Posts: 1
    If you want to up your protein don't forget other sources such as quinoa, pulses, eggs, yogurt, fish including tinned (canned). Meat is not always the best source of protein because of the fat/protein ratio. :-)
  • AsellusReborn
    AsellusReborn Posts: 1,112 Member
    What is a pulse? I like quinoa but it's high in carbs. I was thinking of eggs last night but was too tired to cook, I'll hardboil a batch tonight so I have them around.
  • parmoute
    parmoute Posts: 99 Member
    Did you try cottage cheese yet? It's got about as much protein as Greek yogurt but less sugar and therefore fewer carbs (than even plain/unsweetened Greek yogurt--that's why I switched) and, if you choose, 0 fat. Half a cup of cottage cheese is only 80 cal.

    Go to tomorrow's page in your diary and put in a bunch of options side by side and compare the numbers you're most interested in. Pick the one that fits your needs the best, buy that, and delete everything else -- definitely saves time comparing labels at the grocery store! That's what I do :smile: I also second using the diary to plan ahead. That's the only way I can keep them balanced (when I actually manage to do so).
  • AsellusReborn
    AsellusReborn Posts: 1,112 Member
    I love cottage cheese, it's just high in sodium. So many things to balance!
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