Too much Fat: Need tips!

Can you swap some of the nuts and nut butter with beans and lentils instead for protein. But at the end of the end day if you are losing weight and are not going hungry I can't see that it matters.

Nuts aren't a protein source imo.

Try low fat dairy, eggs, meat where you can, Quinoa (which is more carb based, but decent protein), whey or plant based protein powders.

One of my go-to proteins is Oikos Triple Zero Greek yogurt. Each serving contains 120 calories, 15g protein, 0 fat, 7g sugar, and 6g fiber. There's no added sugar and the sugar grams are from fruit. The yogurt is sweetened with Stevia. Another go-to for me is jerky which has 90 calories, 10-15g protein and only one gram of fat.

Fat is not the enemy, especially those from nuts and nut butter which are comprised of mono/polyunsaturated fats which are widely considered heart healthy fats.

Visit the American Heart Association page to read up on good and bad fats

http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Polyunsaturated-Fats_UCM_301461_Article.jsp

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Monounsaturated-Fats_UCM_301460_Article.jsp


ETA: If it's protein you're looking for, nuts are not the way to go. Eggs, beans and lentils as well as chicken and lean beef cuts are your best bet.

TavistockToad wrote: »

jasminestarrdavison wrote: »

Hey all!

My fat content is always too high due to my high intake of nuts and nut butter. I'm not vegetarian but I rarely eat meat so I increase nuts for my protein. Is this really that bad?! I need some advice/guidance. Thanks!

how high is 'too high'?

Agreed?

If you made your diary public you would probably get better suggestions. Protein shakes are a useful and effective way of bumping up your protein intake.

Here is a guide to setting up your macros...copy and paste since MFP links seem to be dead at the moment

1g of protein per lb of LBM as a minimum target

0.35g of fat per lb of total body weight as a minimum target

The balance can fall where you wish, taking into account performance, satiety and adherence.

Note: the above protein minimum assumes that you are on a deficit, are undertaking moderate exercise and do not have a significantly low or significantly high body fat percentage. It also assumes that you have no pre-existing medical condition that would require a lower intake.

Conversely, at a very high body fat percentage or with no or little exercise, a slightly lower amount of protein is acceptable.

Also, at a high BF%, the fats recommendation can be decreased.

For example, say someone is 150 lbs with a BF% of 20% on a 2,000 calorie target. Note, a 20% body fat means that someone has a 80% lean body mass (LBM) as LBM is everything except fat (muscle, water, organs, tissue, etc). Their macros in grams would be:

Protein: 1 x 150 x 0.8 (LBM) = 120g x 4 calories = 480 calories divided by 2,000 (calorie target) = 24% - round up to 25%
Fat: 0.35 x 150 = 53.5g x 9 calories = 473 calories divided by 2,000 = 24% - round up to 25%
Carbs: balance of 50%

Lastly a plant based protein guide...

http://www.savvyvegetarian.com/articles/plant-food-protein-chart.pdf

tiptoethruthetulips wrote: »

Can you swap some of the nuts and nut butter with beans and lentils instead for protein.

This ^^ Dry roasted soybeans, edamame or chickpeas are low fat snacks that are excellent for snacking and low fat, and more fiber and protein than nuts.

ahamm002 wrote: »

livingleanlivingclean wrote: »

ahamm002 wrote: »

The fats found in nuts and nut butters are some of the healthiest things you can be consuming. So definitely don't cut down on them unless you're running into trouble with not meeting your calorie goals.

Pretty sure nuts are high in omega 6 which we usually get enough of - you should get more omega 3,which i dont think is overly abundant in nuts.

That's a nice theory. Too bad every single study ever done on nuts has shown health benefits. And most nuts aren't that high in omega-6 unless you think peanuts are nuts (they are legumes). Although peanuts have still have been associated with health benefits. And Walnuts are a good source of omega-3's.

Most nuts have more omega 6 than 3, walnuts have high omega 3 compared to other nuts but still less than the omega 6