how do you stay under 15% fat for the day?

gooberr4
gooberr4 Posts: 253 Member
edited September 2024 in Food and Nutrition
I recently changed my MFP settings so that I'm only allowed 15% fat for the day (21g) and i'm finding it really hard to stay under. I'm usually only going over by like 2 or 4 but i would rarely go over when I had it set to the default. Is it bad to be over? what's the deal with fat in food? how do you stay under 15%?

Replies

  • aprilshowers13
    aprilshowers13 Posts: 105
    Why do you have it set so low? Are you doing Alli?
  • funkyspunky871
    funkyspunky871 Posts: 1,675 Member
    That's odd... I think MFP is supposed to automatically set to about 30% fat... Perhaps even more. Go to My Home> Goals> Change Goals> Guided: Continue and then update your profile. If that doesn't fix the problem, try Custom goals instead and you can change your fat percentage yourself. 15% seems really low, and I promise you will lose weight eating twice as much fat as that --and it'll be so much healthier for you! You need fats in your diet!
  • SparkleShine
    SparkleShine Posts: 2,001 Member
    Too low hun!!!!
  • funkyspunky871
    funkyspunky871 Posts: 1,675 Member
    That's odd... I think MFP is supposed to automatically set to about 30% fat... Perhaps even more. Go to My Home> Goals> Change Goals> Guided: Continue and then update your profile. If that doesn't fix the problem, try Custom goals instead and you can change your fat percentage yourself. 15% seems really low, and I promise you will lose weight eating twice as much fat as that --and it'll be so much healthier for you! You need fats in your diet!

    Oops! I'm so sorry! I completely missed the fact that you changed your goals yourself! Lol. Nevermind me. In that case, I still think 15% is too low.
  • ArchyJill
    ArchyJill Posts: 548 Member
    I used to have mine set for 10% but I think it made me (more) depressed so I upped it to 20%. Regardless, here's how you stay under: egg whites, 99% fat-free chicken or turkey breast, PAM (or similar), heck of a lot more fruits and leafy veggies, beans, shellfish, white fish, etc. It can be done, but you should definitely take a multivitamin and watch your mood,
  • strandedeyes
    strandedeyes Posts: 392 Member
    some of the MFP settings that are automatically set are too low... just go into your goals and manually change them... find a medical site that gives you a better idea of how much you should be eating of each category and stick with that
  • spicegeek
    spicegeek Posts: 325 Member
    your body needs a certain amount of fat to function well -

    If you have some particular reason for keeping it so low - look at what you are eating with fat in it and cut it out - I have lowered the fat requirement ( not to your level ) and I actually have trouble hitting my goal - I have to put oil on my salad or butter on something everyday and even then I`m usually a little under

    Lean meat
    and fat free everything - milk , yogurt etc -
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I've been taught that 15% is the LOWEST you should go...meaning you should never be lower than that and if you are not hitting your goal of 15% then you are not eating enough of it!

    Remember that dietary fat is not necessarily the culprit that makes you overweight. Dietary fats are necessary for your health, and most sources that I have seen advocate at least 20% for weight loss and overall health. My goal is at 25%, and I normally eat between 16-25% each day.

    When I manually changed my goal to 25%, there were things that I had to back away from in my diet. Those included egg yolks, peanut butter, olive oil, and avocados. Even though they are all healthy sources of fats, it's not a good idea to eat too many of anything. I get quite a bit of my healthy fats from fish as I have cod and salmon at least 3 times a week. Dairy can also be high in fat, so I have switched to non-fat varieties (as long as the sugar content isn't jacked up) and low-fat varieties.
  • gooberr4
    gooberr4 Posts: 253 Member
    Mostly I changed my settings so my protein would be 30%. I think then it changed my fat to 15%. I was never over on fat before and i'm by no means super concerned or have a phobia of fat I just thought it seemed kinda hard to stay around 15%. The majority of my fat was being eaten up by the 1/4 of a cup of almonds i'd have for lunch (14g) and whatever meat I was eating for dinner. I guess I just won't worry too much about going 5-10g over.

    thanks guys :)
  • shreddingit
    shreddingit Posts: 1,133 Member
    thats too low, we need around 63gr of fat, mostly good fats than bad but thats an ideal number, it was on last month self magazine...
  • Bridgetc140
    Bridgetc140 Posts: 405 Member
    I'm always super below the fat requirement.............I find myself eating things just to add some fat. We need fat and if you're only going over by 1 or 2g................who cares? Give your body what it needs!
  • fatboypup
    fatboypup Posts: 1,873 Member
    I try not to exceed 15-20 grams a day myself its not too hard when you get used to it ill go over maybe two or three times a week to about 50 grams a day
  • syl312
    syl312 Posts: 31 Member
    lots of veggies, leafy greens, egg whites, nuts, beans and some fruit too.. I am at 15% too . I set it that way ! I feel fine.. :)
    Everyone is different though so go with how you feel..Good Luck!
  • EricJonrosh
    EricJonrosh Posts: 823 Member
    Fats are good for you. Cut out all refined sugar and refined carbs. If you limit anything, limit starchy carbs.
  • kevanos
    kevanos Posts: 304 Member
    I aim for 15% as well and if I go over I don`t mind at all, especially if it's healthy fats. 2 eggs and an avocado will pack a lot of fat, so I would try to limit my fat for the rest of day, no almonds or steak that day.

    Having a retaurant burger is just never a good idea tho ;P
  • kdiamond
    kdiamond Posts: 3,329 Member
    My personal opinion based on experience over the years is 30% fats is the absolute lowest I can (and should) go - fats keep you full, help build muscle and provide brain power! Just eat the right kinds (almonds, olive oil, etc.). Fat doesn't make you fat!
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