Fat Macro, Carb goal
gamerguy123
Posts: 48 Member
So I wanted to pay more attention to my macros, not just my calorie goal. I am set up now for 45% carbs, 30% protein, 25% fat. I was eating 1500 cals/day (-1.5 lbs/week), I just upped this to 1750 (-1 lbs/week) based on some advice I just got on here. I noticed 3 things:
1) I am consistently well under my fat goals.
2) My carbs are over. I have some brown rice with dinner (1 1/3 serving) so I can cut that back. But it's actually fruit that is causing the problem. I eat 1 apple and 1 banana everyday, they are my biggest source of carbs outside of brown rice.
3) I barely meet or I am just below my protein goals, and I have to use protein shakes to do it.
Does anyone have any advice for meeting my macros with these issues?
1) I am consistently well under my fat goals.
2) My carbs are over. I have some brown rice with dinner (1 1/3 serving) so I can cut that back. But it's actually fruit that is causing the problem. I eat 1 apple and 1 banana everyday, they are my biggest source of carbs outside of brown rice.
3) I barely meet or I am just below my protein goals, and I have to use protein shakes to do it.
Does anyone have any advice for meeting my macros with these issues?
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Replies
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Open your diary, please!0
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Opt for higher fat protein sources - Eggs, FF Dairy, Steak, Beef, etc.
Just takes a little math beforehand.0 -
I "test out" menus before eating them. Every night I input a few options until I hit all my macros. it's a little extra work but I'm SO bad at guess-timating them.
And also, I try to make all my meals "macro-balanced" instead of trying to make up for them at the end of the day.0 -
Just choose protein and fat sources first. I used to easily be able to eat like half my cals in fruit in a day. NOw I prioritize protein and try to make sure I get lots of fat to prevent hunger, and carbs just fall into place. today I'm over in fats instead.
eating 1 banana and 1 apple though should not put you over your goals.0 -
Just choose protein and fat sources first. I used to easily be able to eat like half my cals in fruit in a day. NOw I prioritize protein and try to make sure I get lots of fat to prevent hunger, and carbs just fall into place. today I'm over in fats instead.
eating 1 banana and 1 apple though should not put you over your goals.
This, except I don't even worry about anything but protein. I just naturally end up where I want to be with the fat that comes along with my protein plus olive and coconut oil, etc.
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It'll take some practice, but in time you'll figure out how to pair foods to get closer to your macro goals.
For example, instead of having an apple and a banana every day, nix the banana and have the apple with peanut butter. Dump the brown rice for broccoli, or have an extra serving of protein.
It takes time, but you'll get it. Prelogging helps, IME.0 -
LolBroScience wrote: »Opt for higher fat protein sources - Eggs, FF Dairy, Steak, Beef, etc.
Just takes a little math beforehand.
Some of this will work me, esp the FF dairy. But I cannot eat beef (in any form). All other meats are fair game...but I tend to prefer chicken and turkey.0 -
Just choose protein and fat sources first. I used to easily be able to eat like half my cals in fruit in a day. NOw I prioritize protein and try to make sure I get lots of fat to prevent hunger, and carbs just fall into place. today I'm over in fats instead.
eating 1 banana and 1 apple though should not put you over your goals.
Sorry I should have been more specific. The fruits are my bigger source of carbs in general, not that these items themselves put me over. They are the biggest culprits.0 -
It'll take some practice, but in time you'll figure out how to pair foods to get closer to your macro goals.
For example, instead of having an apple and a banana every day, nix the banana and have the apple with peanut butter. Dump the brown rice for broccoli, or have an extra serving of protein.
It takes time, but you'll get it. Prelogging helps, IME.
Yes I agree, prelogging seems to be a solid idea. I usually do this to make sure I am under my limit for the day. But once I started looking at macros...I realized I still have some work to do.
I like the peanut butter idea, it should help with my fat. Now that I am upping my cals a bit, hopefully I can work it in. I think I would rather cut the rice down to smaller portion than rid the fruit. The fat is what is killing me right now. I am so low in fat. I have 25% Fat Macro, right now I get less than half that on most days. After reading online about too little fat, I know it's not a good way to do things. Plus I lift heavy so from what I understand fat is important when doing this.
If anyone else has ideas on how to up fat content without adding an insane amount of calories, I am all ears.0 -
You won't be able to add fat without adding calories, so you'll have to add fat and remove something else.
You said you can't eat beef, right? Go with dark meat chicken and eat the skin, fish can be a great source of fat and protein. Cheese is great snack and easy to include in meals. Eggs are quick and easy.0 -
gamerguy123 wrote: »So I wanted to pay more attention to my macros, not just my calorie goal. I am set up now for 45% carbs, 30% protein, 25% fat. I was eating 1500 cals/day (-1.5 lbs/week), I just upped this to 1750 (-1 lbs/week) based on some advice I just got on here. I noticed 3 things:
1) I am consistently well under my fat goals.
2) My carbs are over. I have some brown rice with dinner (1 1/3 serving) so I can cut that back. But it's actually fruit that is causing the problem. I eat 1 apple and 1 banana everyday, they are my biggest source of carbs outside of brown rice.
3) I barely meet or I am just below my protein goals, and I have to use protein shakes to do it.
Does anyone have any advice for meeting my macros with these issues?
The 25% fat sounds incredibly low to me, also depending of what type of fat do you eat. Switch to 45% fat and 25% fat, you will automatically meet the 30% protein with that, but eat good and healthy fats.
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The 25% carbs.0
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Scarecrowsama wrote: »gamerguy123 wrote: »So I wanted to pay more attention to my macros, not just my calorie goal. I am set up now for 45% carbs, 30% protein, 25% fat. I was eating 1500 cals/day (-1.5 lbs/week), I just upped this to 1750 (-1 lbs/week) based on some advice I just got on here. I noticed 3 things:
1) I am consistently well under my fat goals.
2) My carbs are over. I have some brown rice with dinner (1 1/3 serving) so I can cut that back. But it's actually fruit that is causing the problem. I eat 1 apple and 1 banana everyday, they are my biggest source of carbs outside of brown rice.
3) I barely meet or I am just below my protein goals, and I have to use protein shakes to do it.
Does anyone have any advice for meeting my macros with these issues?
The 25% fat sounds incredibly low to me, also depending of what type of fat do you eat. Switch to 45% fat and 25% fat, you will automatically meet the 30% protein with that, but eat good and healthy fats.
I based my macro goals on recommendations after reading websites, particularly:
http://www.livestrong.com/article/388545-macronutrient-ratios-in-a-diet/
Based on livestrong, I think my goals are reasonable. 45% is kind of high for what they suggest.
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Scarecrowsama wrote: »gamerguy123 wrote: »So I wanted to pay more attention to my macros, not just my calorie goal. I am set up now for 45% carbs, 30% protein, 25% fat. I was eating 1500 cals/day (-1.5 lbs/week), I just upped this to 1750 (-1 lbs/week) based on some advice I just got on here. I noticed 3 things:
1) I am consistently well under my fat goals.
2) My carbs are over. I have some brown rice with dinner (1 1/3 serving) so I can cut that back. But it's actually fruit that is causing the problem. I eat 1 apple and 1 banana everyday, they are my biggest source of carbs outside of brown rice.
3) I barely meet or I am just below my protein goals, and I have to use protein shakes to do it.
Does anyone have any advice for meeting my macros with these issues?
The 25% fat sounds incredibly low to me, also depending of what type of fat do you eat. Switch to 45% fat and 25% fat, you will automatically meet the 30% protein with that, but eat good and healthy fats.
25% fat would be 48g. OP, what are your stats - percentages aren't very useful without context of your height, weight, etc .0 -
You won't be able to add fat without adding calories, so you'll have to add fat and remove something else.
You said you can't eat beef, right? Go with dark meat chicken and eat the skin, fish can be a great source of fat and protein. Cheese is great snack and easy to include in meals. Eggs are quick and easy.
Thank you, I like the fish idea. I like fish and I have also read it has the fat I need. I do realize I will have to cut something because fat will come with calories. My hope is to do so without significantly adding too many cals (going overboard). I eat liquid eggs and fat free cheese, so that may not work well for me. But I think the fish is a great idea. That will be a nice break from chicken for me.
The other thing I have started to look at is protein bars. They have some fat and protein.0 -
Can you eat full fat cheese and real eggs?0
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Your body is not made of carbohydrates, is mostly made out of fat and protein, it is just common sense if you want to go simple.
I consume 50% fat and I can tell you that the last thing that I am is fat.
If you want to base your goals on what "Livestrong" says, ok...0 -
Scarecrowsama wrote: »Your body is not made of carbohydrates, is mostly made out of fat and protein, it is just common sense if you want to go simple.
I consume 50% fat and I can tell you that the last thing that I am is fat.
If you want to base your goals on what "Livestrong" says, ok...
Right so... because you consume 50% fat you're the bar setter?0 -
I agree for myself eating more fat has made a big difference in reducing cravings and hunger...
Snacking on and/or adding nuts, coconut chips, nut butters will help you hit your fat goal. If I'm cooking a lean meat I make sure to add about a Tb of olive oil, coconut oil, or butter. I add flax or chia and coconut to my breakfast. Try to have fat at each meal. Switch to full-fat dairy (especially if you can get this from grass-fed it has good omega-3s).0 -
girlviernes wrote: »I agree for myself eating more fat has made a big difference in reducing cravings and hunger...
Snacking on and/or adding nuts, coconut chips, nut butters will help you hit your fat goal. If I'm cooking a lean meat I make sure to add about a Tb of olive oil, coconut oil, or butter. I add flax or chia and coconut to my breakfast. Try to have fat at each meal. Switch to full-fat dairy (especially if you can get this from grass-fed it has good omega-3s).
Thanks, yes I agree on nuts. I actually asked about nuts in a different posting. I like almonds and I know they have fat. Plus I can do a 100 calorie pack, which I can defiantly work in & still have a deficit.
A couple of people suggested going to regular dairy. Sorry my mistake I should have been a little more clear, full fat dairy is hard to get in with my calorie limits, and fat free dairy just suits me a bit better.0 -
gamerguy123 wrote: »girlviernes wrote: »I agree for myself eating more fat has made a big difference in reducing cravings and hunger...
Snacking on and/or adding nuts, coconut chips, nut butters will help you hit your fat goal. If I'm cooking a lean meat I make sure to add about a Tb of olive oil, coconut oil, or butter. I add flax or chia and coconut to my breakfast. Try to have fat at each meal. Switch to full-fat dairy (especially if you can get this from grass-fed it has good omega-3s).
Thanks, yes I agree on nuts. I actually asked about nuts in a different posting. I like almonds and I know they have fat. Plus I can do a 100 calorie pack, which I can defiantly work in & still have a deficit.
A couple of people suggested going to regular dairy. Sorry my mistake I should have been a little more clear, full fat dairy is hard to get in with my calorie limits, and fat free dairy just suits me a bit better.
You need to start accepting the fact that your'e going to have to cut out foods you're currently eating that are preventing you from hitting your macro goals. 100 cals of almonds are easier to fit into your diet, but they won't have as much fat (which you stated was a problem/concern) as would 250 calories worth of almonds.
Quit trying to squeeze in a little fat and make some actual changes to your diet that will help you hit both your calorie AND your macro goals.0 -
Also, 1750 is probably quite low for you (assuming you are male of at least average height). I'm a 5'6" female and lose consistently close to 2lbs per week on 1800-2100 per day. In my old clinic we used to recommend 1800 as the bare minimum for most men.0
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girlviernes wrote: »I agree for myself eating more fat has made a big difference in reducing cravings and hunger...
Snacking on and/or adding nuts, coconut chips, nut butters will help you hit your fat goal. If I'm cooking a lean meat I make sure to add about a Tb of olive oil, coconut oil, or butter. I add flax or chia and coconut to my breakfast. Try to have fat at each meal. Switch to full-fat dairy (especially if you can get this from grass-fed it has good omega-3s).
This is probably the first normal post that I've seen in this forum. Good advice, whoever reads your comment should listen to you in this matter.
That point of hunger and cravings is huge.0 -
gamerguy123 wrote: »
A couple of people suggested going to regular dairy. Sorry my mistake I should have been a little more clear, full fat dairy is hard to get in with my calorie limits, and fat free dairy just suits me a bit better.
I think that's fine - figure out what fats you like and use those. However, you might also want to give it some time. I was a skim milk drinker for about 25 years before I switched and at first whole milk tasted way too creamy, but I adjusted quickly and it's amazing how watery skim tastes now.
One last thing on the fats - another reason to make sure to hit your macro on fats is that it is easy to inadvertently lose fats. What I mean is that when you cook with oil a lot is left on the pot, same with natural fats in the meat you cook. From my breakfast a ton of the fat from my bacon was lost into paper towels and usually a don't get all of the flax either because it sticks to the plate.
Scarecrowsama - why, thank you! I'm glad to find a like mind
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girlviernes wrote: »gamerguy123 wrote: »Scarecrowsama - why, thank you! I'm glad to find a like mind
Is not a matter of mind, is a matter of being informed and not making people continue the same mistakes over and over. I read too many crazy things in this forum, that is why I usually avoid it, but I am glad that some people has common sense.0 -
girlviernes wrote: »gamerguy123 wrote: »
A couple of people suggested going to regular dairy. Sorry my mistake I should have been a little more clear, full fat dairy is hard to get in with my calorie limits, and fat free dairy just suits me a bit better.
I think that's fine - figure out what fats you like and use those. However, you might also want to give it some time. I was a skim milk drinker for about 25 years before I switched and at first whole milk tasted way too creamy, but I adjusted quickly and it's amazing how watery skim tastes now.
One last thing on the fats - another reason to make sure to hit your macro on fats is that it is easy to inadvertently lose fats. What I mean is that when you cook with oil a lot is left on the pot, same with natural fats in the meat you cook. From my breakfast a ton of the fat from my bacon was lost into paper towels and usually a don't get all of the flax either because it sticks to the plate.
Scarecrowsama - why, thank you! I'm glad to find a like mind
Yes, I really like your advice as well. Full fat dairy may not be right for me, but I will add other fats to my diet. I do have some hunger pains and clearly my fat content is at the very least, a major reason for this.
I usually "cook" (in quotation marks because I suck at it) with non stick cooking spray. But I am going to take a look at adding oil and working it with my cals.
All--thanks for the help. I know not everything on this forum is accurate that's why in addition to asking here, I always look at other sources. But I think I got some really good ideas of foods to add and some starting points.0 -
gamerguy123 wrote: »LolBroScience wrote: »Opt for higher fat protein sources - Eggs, FF Dairy, Steak, Beef, etc.
Just takes a little math beforehand.
Some of this will work me, esp the FF dairy. But I cannot eat beef (in any form). All other meats are fair game...but I tend to prefer chicken and turkey.
Opt for thighs then, with the skin on. Chicken thighs with the skin on are delicious and a good balance of fat to protein.
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Grass-fed butter, coconut oil or any animal fat for cooking, extra virgin cold pressed olive oil for dressings (not that bad for cooking but limit it), avocadoes, fat from grass-fed animals, fish, full fat dairy from grass-fed cows/goats if you tolerate milk and eggs, that is a lot of fat.
Some nuts and seeds but with moderation too.0 -
^^ Is the fat and dairy from grass-fed animals different than that from other animals?0
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