New to dieting - fat and protein?

lucky8unny
lucky8unny Posts: 3
in Getting Started
Hello,

I'm having trouble with my carb/fat/protein ratios. I can usually keep my carbs on point, but I've noticed that protein and fat just go hand in hand. MFP app says I'm supposed to eat 133g of protein and only 22 g of fat. That seems pretty dang difficult. As an example: Yesterday I logged 90g protein and 51g fat, but what I ate was about as minimal as I could bear. Cup of fat-free Greek yogurt and a spoonful of peanut butter for breakfast. A grilled chicken thigh and watercress for lunch. A lean beef and veggie homemade spring roll as a snack (raw rice paper, not fried). And 1 grilled chicken thigh, a bit of plain jasmine rice, and boiled watercress for dinner. I felt like I was crashing all day, and the worst part is was that I was way over my fat allowance, way under my protein goal, but right on the money for carbs and calories. I don't really know what to do.

As an aside: I'm trying to lose about 10lbs before my wedding on Nov. 2, and at least half of that before my dress fitting in 4 weeks. I weigh 151lbs now at 5'9" and am in decent shape though I don't have any time or energy to devote to working out anymore (work, wedding planning,family). I have the MFP app set to 1.5lbs/week and got the ratios from a TDEE calculator. I drink 5-8 glasses of water daily, and make nearly everything I eat at home fresh (nothing canned, frozen, processed, and always organic/pasture raised when I can find/afford it).

Am I doing this all wrong?

Replies

  • FIT_Goat
    FIT_Goat Posts: 4,224 Member
    What are your calorie goals? What are the macro goals for each area? 133g protein and 22g of fat seems wrong (eating less than 30g of fat a day can be detrimental to gallbladder health).
  • lucky8unny
    lucky8unny Posts: 3
    I did some more reading (been researching, but there's a lot of conflicting information). I was doing 45% carb, 40% protein, and 15% fat. That info came off some website that also had a TDEE calculator. It also put me at 1330 cals per day. I've never dieted before, so I really don't know what's correct or not.

    I've since adjusted some information in the app (thank you stickies). I've switched from lightly active to active. I don't really exercise much, but I'm on my feet almost 6-7 hours a day and more like 11 hours on days that I work. I also had my app set to lose 1.5lbs per week, but according to all the stickies on this site that's apparently too much? I've adjusted to 1lb per week. I also let it automatically set the ratios, so I'm not sure what they are at exactly. Now, it's telling me 1870 calories per day, 62g fat, 234g carbs, 94g protein. I feel like that might be a lot of carbs... but I've really got no idea.
  • nlcs_nickyv32
    nlcs_nickyv32 Posts: 84
    Yeah I noticed that too. In order for me to reach my calorie goal I have to eat 124g or protein, 83g of fat and something like 310g of Carbs. On average I'm eating 200g of protein, 80g of fat and ~200g of carbs. But I don't follow the Macros on this app. I use IIFYM (If It Fits Your Macros) as well as this app. In my opinion it works better and makes it easier to follow.
  • thedodgeruk
    thedodgeruk Posts: 132 Member
    i thought the most / extreme thing is
    40% carbs
    40% protien
    20% fat

    which i "try" to stick to,
    you could try homemade flapjacks

    60grams of peanut butter
    1/3 pint of milk
    4 doses of protein powder ( eg if it says 158grams per session then this is one dose)
    250grams of oats

    put in fridge for the night
    divide by 8
    and this will give about 250 cals, 15g of protein, 7g of carbs

    and will fill you up , and tastes good , which was a shock
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    At least 20% of your calories should come from fat...
  • charlieibeling
    charlieibeling Posts: 93 Member
    234g of carbs are probably WAY too much. Im gaining weight on about 275g a day and im doing 2 intense weight training sessions a day. When i start a female on a diet I use 150 as a starting point, usually that number decreases. i personally like 140-150 protein, 125 carbs and 50g fat as a general protocol for healthy women
  • littlefoot612
    littlefoot612 Posts: 156 Member
    I'm losing weight on 196g carbs 52g fat and 79g of protein (that's a 50%-20%-30% split). I don't really watch my macros that closely but I pay attention to portion control/weighing and measuring, up to 10 servings of fruits and veg (60/40 split in favour of veg) and stay within my calories and the macros usually come fairly close to the suggested max.
  • lucky8unny
    lucky8unny Posts: 3
    Wow... there really is a lot of variation. I guess it's different for every person?

    I'm feeling tons better today, btw, now that I'm aiming for 1800cal instead of 1300.... what a big difference that makes.

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