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If I lower carbs, should I increase fat intake?

jnv7594
jnv7594 Posts: 983 Member
edited November 2024 in Health and Weight Loss
Hi everyone. A little over a month ago my weight loss became stagnant, so I started playing around with my macros to see what I could do differently. Someone suggested lowering my carbs a bit since my diet was really carb heavy, so I did and started losing weight again and have been losing steadily ever since. I am now down almost 50 pounds. :) I didn't go to extremes. I was eating over 200g of carbs a day, and I dropped it down to between 140 and 150 a day or so. I love carbs too much to restrict them much more than that, and yes, I realize they aren't a bad thing. I didn't change my MFP settings. I just watch the numbers and try not to exceed 150. Anyway, my question is should I increase my fats since lowering my carbs? I am allowed 61 grams of fat per day, which I always meet, but sometimes I feel like I am limiting my options for food since I cut back on carbs and kept fats the same. Thoughts, advice, suggestions?

Replies

  • JTick
    JTick Posts: 2,131 Member
    Could you open your diary?

    I suspect that by lowering your carbs and keeping your fats and protein the same, you have simply created a deficit and that is why you're losing again. If you apply those calories to fat, then you would likely wipe out that deficit again. It would be helpful to view your diary so that we can see your distribution and calorie intake.
  • jnv7594
    jnv7594 Posts: 983 Member
    Sure, I will open it. I'm good about logging every day. This past Friday is the exception as we went out to eat, and I didn't count calories, so that's why my dinner that day is blank and I at a bit less fat the following day.
  • jnv7594
    jnv7594 Posts: 983 Member
    Okay, it's open. And I've pretty much stayed the same calorie wise since I lowered my carbs, so I know I didn't increase my calorie deficit. I usually eat between 1500 and 1600 calories a day, although some days are in the 1400s.
  • RodaRose
    RodaRose Posts: 9,562 Member
    edited November 2014
    Generally, to increase your fat, have a little bit more of these items: bacon, eggs, cheese, oil in the salad dressing. Also full fat yogurt.
  • CoolBeans520
    CoolBeans520 Posts: 25
    1 fat gram = 9 calories
    1 carb gram = 9 calories

    For example your fat maintenance number is 80g if you hit 81g thats a extra 9 calories
    you add your daily calories. Same with lowering fat or carbs.
    Find your ideal maintenance for those macros and play with it.
  • TeaBea
    TeaBea Posts: 14,517 Member
    CoolBeans520 wrote: »
    1 fat gram = 9 calories
    1 carb gram = 9 calories

    For example your fat maintenance number is 80g if you hit 81g thats a extra 9 calories
    you add your daily calories. Same with lowering fat or carbs.
    Find your ideal maintenance for those macros and play with it.

    Um....no

    Calorie Content: One gram of carbohydrate or protein contains 4 calories while 1 gram of fat provides 9 calories. Fat is more calorie dense.
  • jnv7594
    jnv7594 Posts: 983 Member
    TeaBea wrote: »
    CoolBeans520 wrote: »
    1 fat gram = 9 calories
    1 carb gram = 9 calories

    For example your fat maintenance number is 80g if you hit 81g thats a extra 9 calories
    you add your daily calories. Same with lowering fat or carbs.
    Find your ideal maintenance for those macros and play with it.

    Um....no

    Calorie Content: One gram of carbohydrate or protein contains 4 calories while 1 gram of fat provides 9 calories. Fat is more calorie dense.

    Thank you for the information. I did not know this, and it will definitely be helpful.
  • wkwebby
    wkwebby Posts: 807 Member
    If you aren't any hungrier, which I am assuming you're not, then there is no reason to up any of your other macros. Taking a look at the macros is only needed when you can't feel sated when you're eating within your calorie allotment or some tweek to what you're doing is needed. If you're feeling fine and losing the weight, no need to rock the boat. Change things when you feel you've stalled again. For now leave it.
  • jnv7594
    jnv7594 Posts: 983 Member
    wkwebby wrote: »
    If you aren't any hungrier, which I am assuming you're not, then there is no reason to up any of your other macros. Taking a look at the macros is only needed when you can't feel sated when you're eating within your calorie allotment or some tweek to what you're doing is needed. If you're feeling fine and losing the weight, no need to rock the boat. Change things when you feel you've stalled again. For now leave it.

    Yes, most days I'm fine and don't feel hungry. There is a day here and there where I am hungrier though. Not sure why...hormones usually. So I just wanted to see in those days if I might have a little more wiggle room with my fat grams. The above information about fat/carb/protein conversion into calories was definitely helpful. I usually fall a bit under my calories for the day, so I'm thinking that will help me figure in a little more flexibility on the days I'm more hungry.

This discussion has been closed.

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