REducing FAT intake need foor ideas

dmarien
dmarien Posts: 58
in Food and Nutrition
Need some filling food iteas that will some of my fat intake in my diet....i am most always over on Fat intake but remain under calories....Sodium will be hard to change much until I return to China. Most labels here are in chinese so i cant read labels.

Replies

  • dmarien
    dmarien Posts: 58
    FOOD ideas...:wink:
  • AJ_G
    AJ_G Posts: 4,158 Member
    Fat and protein macros are minimums. There is no harm in going over your fat minimum as long as you're under your calorie goal. Fats are good for you and satisfying. Just make sure you're getting enough protein too
  • dmarien
    dmarien Posts: 58
    Thanks I am really trying to find ways to also balance my diet. Fat seems to be off the charts.I have done the Atkin's diet with much success however I am trying to make more of a lifestyle change this time, as well as lose the weight.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I'd start by eating more protein and carbs. Whatever type you like. Hard to tell when your diary is private though.
  • dmarien
    dmarien Posts: 58
    I changed the settings I welcome the feedback
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I'd start by switching from the fattier types of meat to leaner types (and increase quantity as it looks like you are low in protein unless you are very light)

    What is your height and weight? As was said, fats are required for many bodily functions so you don't want to go too low either. .3g/lb of BW is a good approximate minimum.
  • LongIsland27itl
    LongIsland27itl Posts: 365 Member
    Try a reduced fat cheese, milk whatever, every little bit helps. Use cooking spray when you can in place of oil and butter. Use more spices/seasonings in place of oil/butter on foods. Try to consume a higher amount of lean proteins such as chicken breast and lean steak like sirloin. Try to grill your food. Instead of cheese on something see if you may be able to use something else.
  • astrovivi
    astrovivi Posts: 183 Member
    As was said, fats are required for many bodily functions so you don't want to go too low either. .3g/lb of BW is a good approximate minimum.

    at least 0.5g/lb BW or 0.8g/lb BW I'd say???

    Increase the vegetable intake. Eating lots of fibrous veg will make help fill you up and keep you going too, if you are decreasing the fats.
  • dmarien
    dmarien Posts: 58
    I dont drink Milk at all it is like liquid chalk..lol...cheese i do eat. I am also going to try to reduce the creamer in my coffee the french vanilla creamer is my only vice where cream is concerned.

    i am 5'6 and weigh 176
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I dont drink Milk at all it is like liquid chalk..lol...cheese i do eat. I am also going to try to reduce the creamer in my coffee the french vanilla creamer is my only vice where cream is concerned.

    i am 5'6 and weigh 176

    I flicked back through your diary and looked for the high fat items, and really the only ones that you have are the pork sausage and cheese... and not even that much cheese. I agree with Chris about choosing leaner cuts of meat.
  • AlwaysWanderer
    AlwaysWanderer Posts: 641 Member
    Looking at your diary was scary. Why so few calories? Increase your calorie goal and your fat intake will be fine. If not, sausages seem to be the main culprit?
  • drop_it_like_a_squat
    drop_it_like_a_squat Posts: 377 Member
    Increase your calorie goal and your fat intake will be fine.

    I second that.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    As was said, fats are required for many bodily functions so you don't want to go too low either. .3g/lb of BW is a good approximate minimum.

    at least 0.5g/lb BW or 0.8g/lb BW I'd say???

    Increase the vegetable intake. Eating lots of fibrous veg will make help fill you up and keep you going too, if you are decreasing the fats.

    At your BW, yes :)

    Normally .4 but if people like there carbs, doesn't seem to be any ill effects for around .3. Most people will refeed and go over that from time to time anyway.
  • astrovivi
    astrovivi Posts: 183 Member
    Yep I agree. Your kcals per day are well below your BMR which is just plain LOCO.

    Plus, your min fat per day would be around 53g (based on Chris' 0.3g/lb of bw and I'd suggest you should use 0.5g) so your fat intake is hardly high. The setting you have is TOO LOW.

    Increase your protein which is also crazy low for your size.

    head over to IIFYM.COM and work out your BMR and your TDEE (which will be around 2800kcals if you workout properly around 5 x week).
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    yep, not enough in general which means you are going over your fat because it's based on the % of cals. (on MFP).
  • dmarien
    dmarien Posts: 58
    Thank you all very much. I did increase my intake today. But I am going to try and stay at 1000 calories a day for another week or so. I will increase my protein as well.
    I really want to lose the weight the MFP orginally had me at 1200, I moved it to 1000 maybe I should not have:(. As far as working out I am on a project in China so there is alot of walking more than 5 days a week.

    I am not sure exactly what BMR or what my TDEE is. But I am open to learn.
  • dmarien
    dmarien Posts: 58


    head over to IIFYM.COM and work out your BMR and your TDEE (which will be around 2800kcals if you workout properly around 5 x week).

    My BMR should be 1548 but my thyroid does not work so not sure this would be accurate for me.
    My TDEE says 2279 again not sure the impact have a hypo thyroid as on these number.

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