Macro's, I need advice

arkgirl81
arkgirl81 Posts: 30 Member
in Health and Weight Loss
Before MFP, i never really thought about the %'s of carb/fat/protein. So i have begun what i feel like is a healthy diet. Dairy-free and gluten free. I don't eat red meat, primarily healthy fish and a little chicken. I don't eat processed of packaged food. Generally whole food and natural food.
I didn't have a ton of weight to lose, 25 lbs. And i've been at it for a little over a month, and have lost 12. So i'm definitely not complaining! It's working for me!!! But now that i'm looking at the percentages of what i'm eating i just have questions about wether or not it is the healthiest way to maintain a lifestyle. Most days i am showing a 50%carb/15%protein/35%fat.
So, the fat seems kind of high. But all my fat comes from almonds, salmon, coconut oil/olive oil, and avacados. Healthy fats. Now this is where i get confused. I know there can be too much of a good thing, is this too much? I'm losing weight, but at a pretty fast rate. So i think eventually i'll need to up my carbs a little. But how does your body process good fat vs bad fat. Does it still all become cholesterol? I don't know as much about fats as i do protein and carbs.
Would love some thoughts and insights. Thank you so much!!! - Christy

Replies

  • arkgirl81
    arkgirl81 Posts: 30 Member
    I might also add, i don't get a ton of strenuous exercise. I have a 1 yr old and a 3 yr old, and i work. So i'm up and on my feet moving and shaking from 7 am - 9 pm. I take walks a few times a week and go to yoga once a week. But the reality is, i'm just really busy. But on the plus side i'm never just lazing around. I'm trying to work out more, hopefully the warm weather will get us out more. So i'm really not too concerned with raising my protein.
  • Arkhos
    Arkhos Posts: 290 Member
    Everyone has different goals and nutritional macro advice. It's normal to have 30% Fat, so 35% shouldn't be a big difference, especially when it's almost all healthy fat - sounds great. I would think drop carbs to 40% and raise protein to 25% at least (of course I'm on a 40% protein/30% carb/30% fat food plan so I always look at protein).

    But it sounds like it's working for you, as long as you feel healthy, strong, and energetic I don't know if you need to change anything at all. :happy:
  • queenbea77
    queenbea77 Posts: 404 Member
    First off - yes, you do strenuous exercise! Chasing two little ones around is hard work....try chasing "grandchildren" around. LOL.

    Anyways as far as the macro's are concerned. I don't think you have to worry too much about the fat macro since your fats are coming from natural sources. Now if it were coming from fats in candy, fried foods etc that would be a different story. I know nuts are high in fat so when I have them they are a treat and I try to keep the other fat content for the day down to sort of compensate for it.

    If you are still losing weight with your macros at that setting it's probably okay. I agree though that you might have to adust the amound of carbs vs the protein at some point. When was the last time you did your calculations? I was told every time you lose 5 lbs. you are supposed to redo them and see if you need to make changes. I haven't hit that point yet so I'm not sure if I'll do that or just stay with my numbers until I don't lose weight and then re-calculate.
  • arkgirl81
    arkgirl81 Posts: 30 Member
    Great, thanks for the advice. I see a lot of people trying to keep 10% fat, so i was just worried. The problem i come across when i try to increase protein (because my protein comes from almonds and salmon) my fat increases right along with it. So to try to get 20% prot, i end up with 40% fat. lol
  • arkgirl81
    arkgirl81 Posts: 30 Member
    Thanks for the feedback. Yeah, i end up never really logging much exercise, because i don't really know how to classify it. =) So I mostly just eat enough calories to keep myself satisfied. I have been reexamning this as i go. Which is why i'm thinking i'll need to eventually up my carbs a little. Thanks so much!
  • Arkhos
    Arkhos Posts: 290 Member
    Great, thanks for the advice. I see a lot of people trying to keep 10% fat, so i was just worried. The problem i come across when i try to increase protein (because my protein comes from almonds and salmon) my fat increases right along with it. So to try to get 20% prot, i end up with 40% fat. lol

    Ah! lol well make it from nice lean proteins like eggs, chicken, fish, turkey, lean beef/steaks, beans, lentils, protein shakes, etc. I think that will do better than the nuts - be more filling too - but up to you, you said it's been working as it is.
  • gemmaleigh1989
    gemmaleigh1989 Posts: 241 Member
    The more GOOD fat your body gets, the more it can freely dispose of it because it has a good income of it. The less fat (again, good fats) then the more in really clings on to what it has and stores it because it thinks it needs to savour it.

    I would not worry about your fat percentage. I would however lower carbs a bit and increase protein. Protein does wonders for fat loss. It's not just for exercise and body building.
  • arkgirl81
    arkgirl81 Posts: 30 Member
    Great, thanks for the advice. I see a lot of people trying to keep 10% fat, so i was just worried. The problem i come across when i try to increase protein (because my protein comes from almonds and salmon) my fat increases right along with it. So to try to get 20% prot, i end up with 40% fat. lol

    Ah! lol well make it from nice lean proteins like eggs, chicken, fish, turkey, lean beef/steaks, beans, lentils, protein shakes, etc. I think that will do better than the nuts - be more filling too - but up to you, you said it's been working as it is.
    Read my profile if you get a chance. I am eating a little bit of egg, i really want to avoid red meat. I am doing an allergy ellimination diet, and it appears that i am very allergic to beans. Boo. My diet was always BEANS BEANS BEANS before. This is why i have started eating fish and chicken more. I used to be vegetarian. I haven't reintroduce lentils yet. Need to do that soon! My diet is really restricted right now. And i should be reintroducing more food, but ive been feeling so much better than i ever have, i'm a little scared to rock the boat! Ha!
  • arkgirl81
    arkgirl81 Posts: 30 Member
    The more GOOD fat your body gets, the more it can freely dispose of it because it has a good income of it. The less fat (again, good fats) then the more in really clings on to what it has and stores it because it thinks it needs to savour it.

    I would not worry about your fat percentage. I would however lower carbs a bit and increase protein. Protein does wonders for fat loss. It's not just for exercise and body building.
    Ah! This is the information i needed to understand. Thank you for this!
  • tameejean
    tameejean Posts: 197 Member
    I have my macros set at 40/30/30, but I just focus on getting enough protein and the rest sorta falls into place. Good fat won't make you fat :). Plus it's very satiating and will help keep you satisfied.
  • arkgirl81
    arkgirl81 Posts: 30 Member
    I have my macros set at 40/30/30, but I just focus on getting enough protein and the rest sorta falls into place. Good fat won't make you fat :). Plus it's very satiating and will help keep you satisfied.
    Thanks! Yeah, i'm going to try 40/20/40 for a bit. Really just because i have a hard time getting 30 protein. I don't want to change up what i'm doing too much because its working right now. When i start working out more i think i'll try raising my protein higher. I really appreciate the feedback!

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