advice is needed over my diet please!!

adamkula
adamkula Posts: 16 Member
in Food and Nutrition
Hi there I'm quite new To MFP forums and I've been using MFP for the past few months and I really could do with someone willing to spend 5 mins looking at my food diary so far and making any comments please any help would be really appreciated.

Replies

  • Walter__
    Walter__ Posts: 518 Member
    Your protein and fat seem low. If you post your stats (height and weight), we can probably give you a better idea of what they should be, along with what your calories should be.

    But your fats for sure are low. Consider raising them. When my fats are low my sex drive crashes (after a lot of research, this is quite common), and I feel more lethargic. If your sex drive hasn't crashed yet on 20g of fat, get ready for it soon. Contrary to popular (uninformed) beliefs, fats are not bad for you. They regulate hormones and essential body functions so it is good to eat a decent amount of healthy fats.
  • adamkula
    adamkula Posts: 16 Member
    Hi and thank you for replying

    I didn't think that fat could be too low I'm really new to this.

    My diary only goes back 2 months but I didn't realise that was my normal average

    My current weight is 18 St 2 pounds

    254 pounds around 116 km

    And 5 foot 5 inches
  • dovals_pen
    dovals_pen Posts: 1
    I haven't seen your dairy just post made by other people. I don't know what your over all goal is but if it's loosing weight don't ignore fats. Your body is a well oiled machine and not enough fat is just as bad as too much. Fat helps the body during digestion with absorption of nutrients and it also helps with waste. Proteins help with building muscle and the carbohydrates are the energy block of the diet. I plan my next days meal out the night before. I put in foods I want to eat and then balance out the portions so that the fats, proteins and carbohydrates are proportional correct for my caloric intake. I eat whatever I want - I just balance it out first and for me it works!
  • RodaRose
    RodaRose Posts: 9,562 Member
    Increase your calories so that you have more room for the fat and oils.
    You need it for good skin, hair, hormone function and this:


    http://www.extension.iastate.edu/humansciences/fat

    "The human body is dependent on fat for optimal health. Fat, or adipose tissue, functions as an insulator to preserve body heat and protect organs in the body. Fat-soluble vitamins A, D, E, and K, are dependent on fat for absorption and transportation in the body. Thus, individuals who eliminate fat in the diet with the understanding that they are 'being healthy' cannot absorb these vitamins and develop deficiencies, and may compromise the absorption and utilization of other nutrients dependent on fat in the diet.

    Fat is found under the skin as an insulator, inside and between muscles, in cell membranes, and surrounding organs for protection. The primary function of fat is as an energy reserve for daily activities. Fat also plays a role in signal transduction between cells and certain fats serve as precursors for many important compounds in the body. One of these compounds, cholesterol, plays an important role for cell membrane structure and as a precursor for vitamin D."
  • adamkula
    adamkula Posts: 16 Member
    I haven't seen your dairy just post made by other people. I don't know what your over all goal is but if it's loosing weight don't ignore fats. Your body is a well oiled machine and not enough fat is just as bad as too much. Fat helps the body during digestion with absorption of nutrients and it also helps with waste. Proteins help with building muscle and the carbohydrates are the energy block of the diet. I plan my next days meal out the night before. I put in foods I want to eat and then balance out the portions so that the fats, proteins and carbohydrates are proportional correct for my caloric intake. I eat whatever I want - I just balance it out first and for me it works!

    Do you mean you balance it as in fill up your allowances for fat carbs etc via MFP ?

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