Under on calories & protein - over on fat!!!

lucyhemming31
lucyhemming31 Posts: 36
in Food and Nutrition
I am mainly eating salads, vegtables and fruit. I have nuts for snacks and eat fish and quorn (I don't eat meat). I ended up about 500 calories under my daily amount yesterday and my protein intake was way low and my fat was just slightly over. I had the following:

Breaky - 2 x scrambled eggs and one piece of soya and linseed toast (no butter or oils)

Lunch - One green pepper, 1 cup quorn peices, 5 cherry tomatoes, 1 cup broccoli, 1 small white onion, 4 mushrooms (white) all stir fried in about 1.5 teaspoon of olive oil and a bit of soy sauce, garlic and five spice, oh and 1 teaspoon of honey.

Snack - 1 banana

Dinner - 4 chestnut mushrooms filled with goats cheese served on rocket with a balsamic reduction.

Snack - handful of mixed nuts and 1 x apple

I am totally stumped!!! How can I be over on my fat intake (is goats cheese really that bad!!!!). I aim for 1600 calories a day and didnt even reach 1000 yesterday according to MYP. When I started MFP it suggested 1200 per day and when I hit that target it told me I wasn't eating enough and might struggle to loose weight.....:indifferent:

Oh - I have one coffee each morning but then stick to nettle tea for the rest of the day :smile:

Any tips would be great - I have 6 weeks to get in shape for my holidays so quick (but safe and sustainable) results are what I am after.

Thanks in advance!!

Replies

  • Lyadeia
    Lyadeia Posts: 4,603 Member
    The first thing you need to realize is that dietary fat DOES NOT make you fat. It is actually necessary for proper health.

    Secondly, I'd be more worried that you are that far under your calorie goal than what your macros ended up being. Definitely eat some more to hit that goal. You mentioned you wanted to lose weight fast yet safely, and hitting your goal is the first step in the process.
  • mazdauk
    mazdauk Posts: 1,380 Member
    Its probably the nuts and olive oil - if you look at your food diary check the fats column and it will show you how much each item is. But as nuts and OO are GOOD fat (as opposed to trans-fats and deep fried foods) then as long as your calories are on the makr I wouldn't worry too much. The macros are a bit of a blunt instrument - you could ead just fat and still lose weight if you were eating at a deficit. You wouldn't be healthy, but you would lose weight.

    ETA - as the previous poster said, you need to eat more protein and get closer to your calorie goal. eating at too much of a deficit is counter-productive.
  • lucyhemming31
    lucyhemming31 Posts: 36
    Thanks guys - I have tried bumping up my cals with stuff like crab sticks, fruit and nuts but then up goes my sugar intake for the day and my fat intake. My protein is always hugely under. I was thinking I need to add some lentils and beans somewhere?? Are there any other foods that would help bump up my cals and protein but without being high in fat??
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    fat free greek yoghurt is great for upping protein without any fat.

    you dont eat meat so plenty of dairy, fish, shell fish, beans etc.

    maybe try planning out your day so you can get closer to your goals.
  • amy1612
    amy1612 Posts: 1,356 Member
    Thanks guys - I have tried bumping up my cals with stuff like crab sticks, fruit and nuts but then up goes my sugar intake for the day and my fat intake. My protein is always hugely under. I was thinking I need to add some lentils and beans somewhere?? Are there any other foods that would help bump up my cals and protein but without being high in fat??

    I used to love crab sticks (I probably still do but dont eat them) but they are NOT a good food to bump up cals. They're pretty much just sugar and some wheat starch with crab flavouring, you'd be better off replacing them with something else (like a tin of tuna, or anything).

    Don't get too bogged down in the details, just eat well and try some of Toads advice :)
  • lucyhemming31
    lucyhemming31 Posts: 36
    ...added to my shopping list for tonight - fat free greek yoghurt!! Thanks Tavistocktoad :o) I am also going to make up a batch of lentil soup with spinach (for my iron) and get some pumpkin seeds and low fat cottage cheese :o)

    I will nail it....gonna need protein if I want to build muscles!!! :smile:
  • TavistockToad
    TavistockToad Posts: 35,719 Member

    I will nail it....gonna need protein if I want to build muscles!!! :smile:

    if you want to build muscle you shouldnt be eating at a calorie deficit.
  • Francl27
    Francl27 Posts: 26,371 Member
    Macros are just here to give you an idea of what you should eat. If you're a bit over, it's not a big deal. Nuts and oil will do that for you honestly.

    I try to stay under, sometimes I'm a bit over, calories are more important though. And I keep seeing people say not to get the nonfat greek yogurt but that's exactly why I take it too. Add some berries and some sweeteners if you like, and you have a tasty snack to up your calories for the day, without adding any fat.

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