Fat Ratio and Vegetarianism Question

paperfiish
paperfiish Posts: 52 Member
in Food and Nutrition
Alright, posting this with a grain of salt, but just a quick question for anyone with experience being vegetarian and watching their macros: is it necessarily a problem that I consistently go over my fat ratio? I eat a lot of things like almonds/almond milk, walnuts, avocado, soy in various forms (tofu & edamame mostly), full fat plain greek yogurt, raw peanut butter, chia seeds, flaxseed, coconut, eggs, etc. I've cut down on excessive cheese intake by a good deal (though I still love me some cheese, mmm), avoid too much butter, try to use "good fat" oils when I cook, etc.

I'm not having any problems with my calorie goals, I've been steadily meeting my weight loss goals, I work out moderately every day (mostly cardio, I'm only at the stage where I feel safe/comfortable using my own body weight for strength stuff like squats & the like) and nutritionally I FEEL fine. In fact, most days I feel really satisfied, like I've eaten really well and don't have a lot of candy cravings or the strong snacking urges I had before I started making healthier changes to my diet. Yet I keep getting the "watch your fat ratio" message popping up on my BMF activity page and the giant red pie slice just kinda feels like a reprimand.

So is this something I should really be concerned about? Because I feel like cutting down on some of my regular fatty things like nuts, etc will also cost me in protein, and I have a hard time meeting the 20% for that as it is.

(And yes, I know, I should go see a nutritionist. The waiting list for my school's nutrition assessment at our clinic is just kind of ridiculously long and I wanted some unofficial opinions/experiences in the mean time).

Replies

  • brevislux
    brevislux Posts: 1,093 Member
    Do you hit your other macros?

    And if it bothers you, there are sources for protein which don't have so much fat in them, like legumes.
  • paperfiish
    paperfiish Posts: 52 Member
    Do you hit your other macros?

    And if it bothers you, there are sources for protein which don't have so much fat in them, like legumes.

    Pretty well, yes, though my protein is always a bit under. My fat intake tends to take a chunk out of my carb ratio but not hugely, either.

    Main problem with that is most of the actual extra fat comes from when I'm on campus (I spend something like 9 to 12 hours on campus a day). I'll have eggs and oatmeal w/chia in the morning or something similarly protein-ful and quick to keep me full & focused in my first classes, then I'll usually grab a pack of plain almonds/pecans/walnuts/whatever or the like to tide me over between classes or during my shift at work, because that's honestly the healthiest thing available outside of plain water. If I eat on campus I'll usually have a burrito bowl (burrito sans tortilla) with lots of black beans and fajita veggies and lettuce, etc, but beans get really boring after a while, hence the avocado, tofu, peanut butter, etc.
  • RaspberryKeytoneBoondoggle
    RaspberryKeytoneBoondoggle Posts: 1,349 Member
    You sound like me. My fat is usually over 25% of my calories and I have to work hard to get my protein to 25%.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Sounds like you've got a good balanced diet.

    Generally it's felt that as long as you're getting your minimum protein and fat requirements, then the remaining caloric make-up is personal preference.
  • GertrudeHorse
    GertrudeHorse Posts: 646 Member
    You describe the story of my life! To manage this problem I've started incorporating more cottage cheese, eggs and protein shakes to increase protein without also increasing fat. I generally aim for 50% carbohydrates, 30% fat and 20% protein...although most days the fat is more like 35% with protein at 15%. Overall I think it's probably no cause for concern unless you aren't getting sufficient exercise.
  • shano25
    shano25 Posts: 233 Member
    I'm always over on fat because I'm trying to get a high amount of protein in my diet. I'm not an expert but I imagine that as long as you're hitting your other macros and it's healthy fats you are consuming, it shouldn't be an issue.
  • hmaddpear
    hmaddpear Posts: 610 Member
    Generally it's felt that as long as you're getting your minimum protein and fat requirements, then the remaining caloric make-up is personal preference.

    I agree with this. Anything above what you need for hormone function and cell repair is getting burnt off anyway. So if it's keeping you sated and happy, I wouldn't stress it.
  • SexNerd
    SexNerd Posts: 36 Member
    I agree that it probably isn't an issue, but I would be careful about how much saturated fat you eat. If you are eating a lot of saturated fat each day, after a while it could affect your cholesterol or triglycerides. I'll admit I don't know a whole lot about this particular question, but those are my thoughts and what I think is important. Also, if you are having trouble getting enough protein (I am as well), I would take the suggestion of eating more legumes, but specifically beans and lentils cooked without a lot of fat. That way, you can keep your fat intake down a little more, get a lot of protein, iron, and fiber, and still be full after eating. One option could be lentil soup, but just make sure to watch the amount of sodium if it's canned.
  • brevislux
    brevislux Posts: 1,093 Member
    Have you tried packing lunch? I bring my lunch to work/campus, and it lasts until noon time. Especially since there are no animal products - it doesn't go bad so easily.

    I do think it's ok - as long as you're not getting too much cholesterol / saturated fat / trans fats.
  • paperfiish
    paperfiish Posts: 52 Member
    Thanks for the replies! I really wasn't too worried but it's nice to see that it's probably not a cause for concern. I DO watch where the source of my fat comes from and try to limit "bad fat" sources to moderate/low levels, though some days are better than others (mmm cheese...). I appreciate the responses, though, nice to hear others experiences :D

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