Protein & Fat

cfredz
cfredz Posts: 292 Member
in Health and Weight Loss
I am having a hard time meeting my protein goals and not going over my fat goals! it seems most things i eat to get protein (eggs, egg whites, peanut butter, almond butter, quinoa, tofu/tempeh) have more fat in it than protein, so i usually go over my fat goal of 30% and im always under my protein goal of 30%. my diary is open if anyone wants to look

Protein goal at 30% is 135g, Fat goal at 30% is 60g

Also keep in mind - i am a pescetarian, i try (TRY, sometimes i have to have a donut) to stay away from dairy and wheat products because they make me sick.

Any recommendations what i could be doing to meet my protein goals and not go over fat?

EDIT: My goal is not to lose weight anymore, i have lost a great deal of weight and i am happy with that. i am looking to lose body fat, build muscle and get lean.
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Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    In for the same question.

    I find that too...like yesterday my 3 eggs, 6 bacon, chicken, shrimp, low fat cheese and greek yogurt put me over my fat by 30g...and I just got my protien in (6g over)

    It has me a bit worried as well...
  • michellesz
    michellesz Posts: 429 Member
    I would suggest a protein shake or bar that may not have the ingredients you are trying to avoid but will give you the protein supplementation and you can always drink the shake with water or a non-dairy product if you can't have dairy. Then, you can focus on eating other foods that have a lower protein factor with less fat and meet the macros you are trying to obtain. Good luck,
  • delicious_cocktail
    delicious_cocktail Posts: 5,797 Member
    The answer is here: http://www.myfitnesspal.com/topics/show/1150659-protein-fat-goals
  • Hornsby
    Hornsby Posts: 10,322 Member
    It seems to me you should be eating more meat (fish in your case). I went back 5 or 6 days and didn't see much if any. Problem solved.
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    Both protein and fat macros should be a minimum goal to reach.
  • cfredz
    cfredz Posts: 292 Member
    I would suggest a protein shake or bar that may not have the ingredients you are trying to avoid but will give you the protein supplementation and you can always drink the shake with water or a non-dairy product if you can't have dairy. Then, you can focus on eating other foods that have a lower protein factor with less fat and meet the macros you are trying to obtain. Good luck,

    i do try to have either a quest bar (that makes me sick) or a protein shake with almond milk once a day, sometimes i dont always have those thnigs avaialble to me. but quest bars are perfect, 20g of protein, low fat, but theyre whey and have so much fiber so i cant have too many
  • cfredz
    cfredz Posts: 292 Member
    It seems to me you should be eating more meat (fish in your case). I went back 5 or 6 days and didn't see much if any. Problem solved.

    i dont eat fish very often, i eat a lot of tofu and tempeh. A block of tempeh has 31g of protein and 18g of fat in it. i can try to add more fish into my diet but theyre pretty expensive and i only like salmon and tuna
  • cfredz
    cfredz Posts: 292 Member
    Both protein and fat macros should be a minimum goal to reach.

    not sure what you mean by that? These are my goals (40% carbs, 30% protein, 30% fat)
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Remember that fats are an essential part of good nutrition, and it doesn't sound to me like you are consuming any of the bad kinds of fat. I treat my macro goals as a ballpark figure. If I were you, I wouldn't worry about it if you go over on fats, so long as you are consuming healthy unsaturated fats.
  • SusieCuteYay
    SusieCuteYay Posts: 59 Member
    i go over the FAT and PROTEIN too,,, doing good on carbs,, and sometimes on cals if i exersise,,,, i know i got to stop frying food!!!
  • Hornsby
    Hornsby Posts: 10,322 Member
    Both protein and fat macros should be a minimum goal to reach.

    not sure what you mean by that? These are my goals (40% carbs, 30% protein, 30% fat)

    They just meant that it is okay to go over the 74 on fat. You made it sound like "going over" your fats was a bad thing in the first post.
  • TR0berts
    TR0berts Posts: 7,739 Member
    Both protein and fat macros should be a minimum goal to reach.

    not sure what you mean by that? These are my goals (40% carbs, 30% protein, 30% fat)

    That means that you should aim for at least 30% fat and 30% protein. You're over on fat? OK, sure - no problem. Eat fewer carbs and more protein to get to at least 30% protein.
  • Squidgeypaws007
    Squidgeypaws007 Posts: 1,012 Member
    Both protein and fat macros should be a minimum goal to reach.

    not sure what you mean by that? These are my goals (40% carbs, 30% protein, 30% fat)

    I'd assume what this poster meant is that usually protein (and often fat) are minimum amounts you're trying to reach - so it doesn't matter if you go over by a bit unlike with calories where you're trying to hit (or stay slightly under) your goal.

    ETA: I'm veggie and I've just cracked hitting protein goals (mostly). I use a lot of egg whites, cheese and whey protein shakes. With fish in your diet too I'm surprised you're struggling :) Tuna is supposed to be very high protein?
  • abickford82
    abickford82 Posts: 207
    As previously noted, try a shake. I use Cytosport whey from Costco and for 140 calories it has 27g of protein, 1g of sugar, 3g of carbs, and only 3g of fat.
  • cfredz
    cfredz Posts: 292 Member
    Both protein and fat macros should be a minimum goal to reach.

    not sure what you mean by that? These are my goals (40% carbs, 30% protein, 30% fat)

    They just meant that it is okay to go over the 74 on fat. You made it sound like "going over" your fats was a bad thing in the first post.

    I'm not sure if its a good thing or a bad thing. i have nothing against fat, trust me. but i am trying to lose body fat right now and get lean, and i have heard meeting your protein goals is a huge priority. so i am a little concerned going over fat and almost never reaching protein goals :[
  • Hornsby
    Hornsby Posts: 10,322 Member
    Yes, you should be exceeding your protein goals, but going over on fat doesn't have any effect on losing body fat (as long as you are under your calorie goal).
  • cfredz
    cfredz Posts: 292 Member
    Yes, you should be exceeding your protein goals, but going over on fat doesn't have any effect on losing body fat (as long as you are under your calorie goal).

    good to know, thank you! i get worried when i go over my fat.
  • knitapeace
    knitapeace Posts: 1,013 Member
    The answer is here: http://www.myfitnesspal.com/topics/show/1150659-protein-fat-goals

    You got me. I went round and round like a hamster on a wheel before I figured out what you did there. Clever clogs.
  • jennegan1
    jennegan1 Posts: 677 Member
    Are you a vegetarian? If not how about more lean protein meats like chicken and turkey breast? I see you live in NJ. Do you got a Stop and Shop close by to buy turkey breast? Its already pre packaged. A little expensive but 2 come in a pack so you can take one out and freeze it. Also no pork? Pork Loin should help also
  • Jess_Forever_After
    Jess_Forever_After Posts: 53 Member
    You need fat to feel satisfied and absorb your nutrients. Fat is a minimum. I aim for 55% fat, 15% carb, and 25% protein and I lose consistently.
  • cfredz
    cfredz Posts: 292 Member
    Are you a vegetarian? If not how about more lean protein meats like chicken and turkey breast? I see you live in NJ. Do you got a Stop and Shop close by to buy turkey breast? Its already pre packaged. A little expensive but 2 come in a pack so you can take one out and freeze it. Also no pork? Pork Loin should help also

    I do not eat meat
  • Hornsby
    Hornsby Posts: 10,322 Member
    Are you a vegetarian? If not how about more lean protein meats like chicken and turkey breast? I see you live in NJ. Do you got a Stop and Shop close by to buy turkey breast? Its already pre packaged. A little expensive but 2 come in a pack so you can take one out and freeze it. Also no pork? Pork Loin should help also

    She is a Pescatarian as posted in the original post.
  • jennegan1
    jennegan1 Posts: 677 Member
    Are you a vegetarian? If not how about more lean protein meats like chicken and turkey breast? I see you live in NJ. Do you got a Stop and Shop close by to buy turkey breast? Its already pre packaged. A little expensive but 2 come in a pack so you can take one out and freeze it. Also no pork? Pork Loin should help also

    She is a Pescatarian as posted in the original post.

    I didnt see that
  • michaelsontag
    michaelsontag Posts: 12
    So understanding that you are Pescatarian, can you explain why? Do you feel that eating fish/eggs but no other animals is in-line with your genetic history?

    May sound hokey, but I put a little stock in the whole genetics piece, and than no single diet can work equally well for all.
  • cfredz
    cfredz Posts: 292 Member
    So understanding that you are Pescatarian, can you explain why? Do you feel that eating fish/eggs but no other animals is in-line with your genetic history?

    May sound hokey, but I put a little stock in the whole genetics piece, and than no single diet can work equally well for all.

    No, it is an moral choice I made. But thanks.
  • jennegan1
    jennegan1 Posts: 677 Member
    Are you a vegetarian? If not how about more lean protein meats like chicken and turkey breast? I see you live in NJ. Do you got a Stop and Shop close by to buy turkey breast? Its already pre packaged. A little expensive but 2 come in a pack so you can take one out and freeze it. Also no pork? Pork Loin should help also

    I do not eat meat

    I wouldnt worry about the good fats. If your worried about the bad fats you can add that into your diary settings
  • cfredz
    cfredz Posts: 292 Member
    Are you a vegetarian? If not how about more lean protein meats like chicken and turkey breast? I see you live in NJ. Do you got a Stop and Shop close by to buy turkey breast? Its already pre packaged. A little expensive but 2 come in a pack so you can take one out and freeze it. Also no pork? Pork Loin should help also

    I do not eat meat

    I wouldnt worry about the good fats. If your worried about the bad fats you can add that into your diary settings

    Thanks, i try to stay away from bad fats, but weekends are hard. Theres a shop in my town that makes artisinal doughnuts on Sundays and sometimes (most times) i cannot resist :)
  • odddrums
    odddrums Posts: 342 Member
    Tuna! I buy it in bulk at Costco and just make tuna salad or omelets. That gets you lots of protein with much less fat. Also smoked salmon is real cheap at costco too.

    You can also find a fish market. I'm lucky to have one right by my house that is pretty great. Eat a can or 2 of tuna a week and that will help a lot and supplement your lacking of those.

    Beans and rice are good too, they make a complete protein when combined and can be carby, but mix tuna in and BAM! Protein.
  • kaylorraine44
    kaylorraine44 Posts: 135 Member
    I suggest protein shakes to help you get more protein without added fat. I use Optimum Nutrition 100% Gold Standard Whey though there are tons of different protein powders made of soy or rice if you can't stomach whey (don't go for hemp though-it's nasty!). Good luck!
  • jennegan1
    jennegan1 Posts: 677 Member
    Are you a vegetarian? If not how about more lean protein meats like chicken and turkey breast? I see you live in NJ. Do you got a Stop and Shop close by to buy turkey breast? Its already pre packaged. A little expensive but 2 come in a pack so you can take one out and freeze it. Also no pork? Pork Loin should help also
    [/quote]

    I do not eat meat
    [/quote]

    I wouldnt worry about the good fats. If your worried about the bad fats you can add that into your diary settings
    [/quote]

    Thanks, i try to stay away from bad fats, but weekends are hard. Theres a shop in my town that makes artisinal doughnuts on Sundays and sometimes (most times) i cannot resist :)
    [/quote]

    I know what you mean. when my oldest is home on the weekends she wants to eat out more....Thank god its been a few weeks since we did but this time of year shes knows I need any extra money for the holidays

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