Fat intake v. calorie intake

cynthiaj777
cynthiaj777 Posts: 787 Member
edited September 20 in Food and Nutrition
I'm meeting my calorie intake or going OVER my calorie intake everyday (of course), but I'm not meeting the fat allowance. What's the role of the fat intake? If I lessened by calories and increased my fat intake to meet the guidelines what would happen? What are some examples of foods with fat and not calories AND something with calories and not fat. I guess I'm wondering how something can have one and not the other. If I'm getting my calories, I feel I should be meeting the fat intake as well.

Replies

  • Berliner
    Berliner Posts: 20 Member
    I want to know, too! I am not sure about it.
    I heard that avocados are loaded with fat and cal, but are very good for you. I guess it depends what food you eat. Maybe a juicy Angus hamburger compared to the avocado is bad choice.
    I think high fat/high calor low fat/low cal are stuck together. But then I do not know. What about cake...I can omit the fat and add applesauce, but then the sugar content goes up, making the cake high cal, right? I am confused too....lol
  • jennylynn84
    jennylynn84 Posts: 659
    Depends on what you are eating why the balance is a little off.

    You can eat a ton of veggies for a lot of calories but very little (if any) fat. Or fat free yogurt, which can pack in 100 calories but a big ole zero in fat. A lot of "fat free" items can end up with this result.

    On the other hand, if you're looking to up your fat intake - if you're eating stuff like salads with lean chicken on them, etc, toss in some nuts. Almonds are high in really good fat, so that's the kind of fat you'd like to work in. Or incorporate a little peanut butter onto fruit to help it pack more fat wallop (but healthy fat!).

    If you're eating/drinking fat free or skim dairy, try bumping it up to at least 1% or some that will carry a little fat.

    I personally try to come in under on fat, but not so far under that I'm not giving my body any fat to eat.
  • jennylynn84
    jennylynn84 Posts: 659
    Forgot to mention - obviously if you are hitting your cals spot on right now and you change to fuller fat items that might require some portion adjustment. Just as an example, if you're drinking skim milk right now you can probably down a whole cup. If you switch to 1or 2% you might have to lower the overall amount to bring down the calories, but you'll still be getting more fat.

    Make sense?

    Can you make your diary public?
  • cynthiaj777
    cynthiaj777 Posts: 787 Member
    I've only been doing it for 2 days now, but both days the fat intake is way off. Could this be why I'm always tired? No matter how much I sleep....I tend to be exhausted. Maybe it is linked to my diet.

    I made it public. And during the week I only drink water. Over weekends, I may have a beer or two.
  • mommy2js
    mommy2js Posts: 196 Member
    Check out the info in FLAT BELLY DIET and Stuff from DR. OZ. (YOU ON A DIET) Fat is very important and will for sure slow your weight loss if you cut it completely. Eat healthy fats like Avocado, Nuts, Seeds, Salmon, etc and you will shed weight like crazy (starting with your belly).
  • cynthiaj777
    cynthiaj777 Posts: 787 Member
    Check out the info in FLAT BELLY DIET and Stuff from DR. OZ. (YOU ON A DIET) Fat is very important and will for sure slow your weight loss if you cut it completely. Eat healthy fats like Avocado, Nuts, Seeds, Salmon, etc and you will shed weight like crazy (starting with your belly).

    Thanks because my belly is my problem area. I've always been proportionally larger in my belly. Not overly large where my pants legs don't fit right, but large enough to have made a waist cut around my stomach area from my pants being tigher there than they should be. Not to mention after a full meal, the pant legs fit but are uncomfortable in the waist.
  • jennylynn84
    jennylynn84 Posts: 659
    Okay, so for example, your most recent diary has 181 calories you are still under. You can have a 1 oz snacker of Blue Diamond Almonds (my hubby and I love these). They are 160 calories and 14 grams of fat, but all good fat!

    Or you can switch out your breakfast granola bar for an egg and get another 5 grams of fat approximately right there.

    Similarly 2 tbsp of peanut butter is around 160 calories and 16 grams of fat. Grab an apple and dip! :)

    Nuts are always a good source of fat.

    So is salmon. I notice you've got a sushi roll on there. I love my sushi! And anything with Salmon in it will boost you on omega 3 fatty acid, and that's just all kinds of good!

    Also, I don't know if you're a cheese fan, but laughing cow wedges will get you some fat at a low calorie content as well.

    Good luck!
  • courtney_love2001
    courtney_love2001 Posts: 1,468 Member
    You need fat to be able to absorb and metabolize fat soluble vitamins A, D, K, and E. Vitamin K is really important for B12/folate/blood cells. Therefore, you could be a little anemic and it could be making you feel fatigued. However, I highly doubt that this has happened in 2 days...so give your body a few days to get used to the change, and I'm sure you will be fine! You would have to be getting extremely low fat to impact your vitamins, but just be mindful of your levels.
  • cynthiaj777
    cynthiaj777 Posts: 787 Member
    You need fat to be able to absorb and metabolize fat soluble vitamins A, D, K, and E. Vitamin K is really important for B12/folate/blood cells. Therefore, you could be a little anemic and it could be making you feel fatigued. However, I highly doubt that this has happened in 2 days...so give your body a few days to get used to the change, and I'm sure you will be fine! You would have to be getting extremely low fat to impact your vitamins, but just be mindful of your levels.

    I also looked at my iron intake. I am getting EXTREMELY low amounts. Could this be furthering my fatigue, tiredness and lack of weight loss (lowering my metabolism)? (since you mentioned anemic)
  • courtney_love2001
    courtney_love2001 Posts: 1,468 Member
    It could def be contributing to fatigue and lethargy, but not weight loss I don't think. Unless you are thinking that because you're tired you aren't out and exercising. I have a hard time getting iron in too, so I take a multi-vitamin. I don't even think that with that I hit my iron goal, but at least it's more than I get from my diet!
  • javamom
    javamom Posts: 309
    Every gram of fat equals 9 calories. Fat is essential for your health and is used to maintain every cell in your body (especially skin, hair). It also helps regulate hunger pangs.
  • cynthiaj777
    cynthiaj777 Posts: 787 Member
    It could def be contributing to fatigue and lethargy, but not weight loss I don't think. Unless you are thinking that because you're tired you aren't out and exercising. I have a hard time getting iron in too, so I take a multi-vitamin. I don't even think that with that I hit my iron goal, but at least it's more than I get from my diet!


    I just said "I need to start taking a multi vitamin because I don't get enough of anything." :)
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