Working on last 20ish lbs, need advice on low fat intake.

DaSavedSinner
DaSavedSinner Posts: 211 Member
in Food and Nutrition
First off I am very happy with the progress I have made but I need to start putting more focus on trying to balance my diet to aid in finishing my goals. I am currently about 205lbs (started at 350lbs) and I need to try to loose fat% while gaining lean muscle, I need to lose around 20lbs while gaining about 4lbs lean muscle according to a calc I saw somewhere. This is to get to an athletic but not over built body type. I need ideas for foods and meal plans that I can avoid as much fat intake while keeping high protein. I mainly eat boiled or slow cooked chicken as my meat but also sometimes tuna. I use whey protein as well, usually with frozen fruit. Due to financial reasons I cannot afford high dollar foods or supplements but I am very good at coming up with great meals that are low cal high protein especially soups. I prefer veggies that can freeze or have a long shelf life in the fridge to avoid wasting. This may be a lot of things to go on but any tips would help. Also view my other post about looking for a home work out routine @ http://www.myfitnesspal.com/topics/show/726440-home-workout-needed-only-dumbells

Thanks for you help!

Replies

  • SideSteel
    SideSteel Posts: 11,068 Member
    Why are you avoiding dietary fat and what fat intake are you aiming at?

    These are very important questions that should be addressed.
  • TheOfficialEpic
    TheOfficialEpic Posts: 406
    Eat what you want, get your macros in, workout, recover, track your progress, hold yourself accountable, aim for 1-2 pounds of weightloss a week, and if you're not losing, then you're not truly in a caloric deficit.....and that can either be by not tracking accurately enough, fudging the numbers, or severe metabolic slowdown. The latter usually being a result from yoyo dieting on extremely low calorie diets with a lack of adequate nutrition. The macros are important. They ALL do something. Hope this helps. Great job so far, now just keep up the fight till the end.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Fat does not make you fat. So you have gallbladder problems that would make it important to go low fat? Because fat is even more important when you are dealing with the last few pounds.
  • Meg_DeLaCruz
    Meg_DeLaCruz Posts: 24 Member
    Fat does not make you fat. So you have gallbladder problems that would make it important to go low fat? Because fat is even more important when you are dealing with the last few pounds.



    Just to expand on that... Because I totally agree, make sue its "good fats":wink:
  • DaSavedSinner
    DaSavedSinner Posts: 211 Member
    Ok, First off..what is a macro...I am a gamer so a macro means something different to me i am sure lol. Anyway What sort of nutritional balance would you recommend? I was going great up until about a month ago now I am pretty much stuck.

    Btw thanks for the info thus far.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Ok, First off..what is a macro...I am a gamer so a macro means something different to me i am sure lol. Anyway What sort of nutritional balance would you recommend? I was going great up until about a month ago now I am pretty much stuck.

    Btw thanks for the info thus far.

    The macros are protein / fat / carbs..... micros are minerals and vitamins.

    You can use the 40/30/30 distribution. It means that 40% of your calories come from carbs, 30 from fat and 30 from protein. It is the most common macro distribution for those who care about their lean mass.

    Me, I eat one gram of protein for each pounds of lean mass and don't really mind the fat and carbs as long as I say around my calorie goal.
  • savageman69
    savageman69 Posts: 339 Member
    you go low fat and your gonna lose testosterone and thats a very bad thing...do yourself a favor eat healthy fats and stop worrying about things that dont matter unless you have an underlying health condition
  • DaSavedSinner
    DaSavedSinner Posts: 211 Member
    Ok thanks for the tips. Now I just need to figure out a workout plan I can do at home. =/
  • alanrosez
    alanrosez Posts: 53
    Read The New Rules of Lifting for Women. Explains the importance of eating the right amount of calories and the macros needed. Even if you don't plan on lifting heavy weights anytime soon, it is a great educational read.
  • smor27
    smor27 Posts: 87
    While cuttin out some fats is a good thing remember not to cut out to much. The fats that you really must watch is your SAT FATs. Try to cut those as much as you can and eat more of the other healthier fats. For baking tips do subsitutions, example We keep applesauce on hand and in place of oils and shortening we use applesauce. if it calls for 1/4 cup of oil use 1/4 cup apple sauce. You still get the moist and tasty product but little to no fat. Thing to watch for is the sugars and sodium in the apple sauces.
    We also have been eating more vegetable based foods. Example Boca burgers instead of real meats. You still get the taste without the fats.

    Hope this helps...
    BTW you are doing great!!!

Categories