Almost no fat diet
Runningforlove
Posts: 17 Member
I've been suffering from headaches and some dizziness lately, my brain function hasn't felt "right," so i took a look at my diet and what I saw scared me. I've had several days where without realizing it I've taken in less than 1% of my daily calories from fat. This is insane! I don't know how I've been doing it so long without ill effects. The only problem is, I'm used to eating high quantities of low calorie low fat foods like yogurt, egg beaters, low fat protein bars etc. How can I add fat into my diet without gaining weight?? It doesn't fill me up the way it seems to fill up others.
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Replies
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why are you eating low fat stuff ? It seems to be a problem for people to realise that the fat from food just doesn't 100% turn into fat on your body
but, try eating normal versions of the foods you enjoy and check your macros again. Just because you're used to eating certain foods , doesn't mean you cannot change and I strongly suggest you revisit what you are eating and why0 -
Stay at/under your calorie goal and you won't gain weight0
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Almost no fat in your diet is extremely unhealthy for a whole host of reasons. I highly advise not buying into the low fat diet fad/trend.0
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Fat content does not matter. Only calories.0
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Runningforlove wrote: »I've been suffering from headaches and some dizziness lately, my brain function hasn't felt "right," so i took a look at my diet and what I saw scared me. I've had several days where without realizing it I've taken in less than 1% of my daily calories from fat. This is insane! I don't know how I've been doing it so long without ill effects. The only problem is, I'm used to eating high quantities of low calorie low fat foods like yogurt, egg beaters, low fat protein bars etc. How can I add fat into my diet without gaining weight?? It doesn't fill me up the way it seems to fill up others.
If you are eating high quantities of low fat food it doesn't sound like those fill you up well either. So switch them out for full fat foods and adjust your calories via the volume you ingest.0 -
replace some of your carbs for fat. If left to my own devices my diet is practically fat free, so I have to go back and add fat in. today I am having some almonds, soynut-butter, and full fat soy-gurt to get my fat macro on target.
Edited to add- I usually snack on rice cakes, for 60 calories per cake, so I am replacing those 60 calories of rice cake with 60 calories of almonds. Make sense? I am not adding, i am replacing.0 -
Healthy fats are good for you! Avocado, nuts, cheese (in small quantities). Fat doesn't make you fat. Carbs and processed foods are the enemies in my opinion! As long as you stay under calorie goal, you will be fine!!!0
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Growing up and being heavily influenced by the "no fat / low fat" fad I also have a hard time including healthy fats into my diet. I have been doing good over the past several weeks and am now a true believer of the idea behind eating fat to lose weight! Plus it fills you up, and it tastes good. Also, you're not getting the additives that companies put into their products to replace the fat content. Like the poster above said... I don't add, I replace. Just my own two cents
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OP is anxious about eating fat thinking it will make her gain weight. A calorie surplus is required to gain weight. Don't add to her anxiety, she is fine eating some fats. As long as she is in a deficit, she will continue to lose weight.0 -
why are you eating low fat stuff ? It seems to be a problem for people to realise that the fat from food just doesn't 100% turn into fat on your body
but, try eating normal versions of the foods you enjoy and check your macros again. Just because you're used to eating certain foods , doesn't mean you cannot change and I strongly suggest you revisit what you are eating and why
I know how fat works in your body, its calorie energy just like any other food. But, I also know that there are fats your body cannot produce that help with optimal brain function, that must be ingested in food. I'm worried I'm not getting enough of these. The problem with eating full fat versions is that it completely changes how I'm used to eating.
Example:
I might normally eat a whole tub of non fat Greek yogurt (4 cups) with berries for breakfast which would be around 520 calories, and fill me up a lot!
If I'm eating the full fat version of yogurt I could only eat about 1.9 cups of yogurt with no berries for the exact amount of calories, and it won't fill be up as much or be as enjoyable. (I like the feeling of being very full.)
So my whole style of eating would have to change, and what I'm most scared about is that if I overeat carrots, its no biggie, maybe an extra 200 calories for eating the whole bag....when I overeat nuts? Oh god, it could be thousands of calories. Nuts add up FAST. One cup of nuts and you've had half your food for the entire day!0 -
Peanut butter...the end0
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Runningforlove wrote: »why are you eating low fat stuff ? It seems to be a problem for people to realise that the fat from food just doesn't 100% turn into fat on your body
but, try eating normal versions of the foods you enjoy and check your macros again. Just because you're used to eating certain foods , doesn't mean you cannot change and I strongly suggest you revisit what you are eating and why
I know how fat works in your body, its calorie energy just like any other food. But, I also know that there are fats your body cannot produce that help with optimal brain function, that must be ingested in food. I'm worried I'm not getting enough of these. The problem with eating full fat versions is that it completely changes how I'm used to eating.
Example:
I might normally eat a whole tub of non fat Greek yogurt (4 cups) with berries for breakfast which would be around 520 calories, and fill me up a lot!
If I'm eating the full fat version of yogurt I could only eat about 1.9 cups of yogurt with no berries for the exact amount of calories, and it won't fill be up as much or be as enjoyable. (I like the feeling of being very full.)
So my whole style of eating would have to change, and what I'm most scared about is that if I overeat carrots, its no biggie, maybe an extra 200 calories for eating the whole bag....when I overeat nuts? Oh god, it could be thousands of calories. Nuts add up FAST. One cup of nuts and you've had half your food for the entire day!
OP do you have a proper diagnosed eating disorder ?
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Almost no fat in your diet is extremely unhealthy for a whole host of reasons. I highly advise not buying into the low fat diet fad/trend.
I'm not doing it intentionally. I'm not actively avoiding fats, more just constantly trying to get my bang for my buck calorie wise, and realizing all of the foods I love are 0 fat.0 -
How tall are you, how much do you weigh, have you been losing weight and what is your average caloric intake?0
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As you've noticed, extreme low fat is dangerous. You should not go below 20% of your daily calories from fat. 20% - 35% is recommended. Adding fat will NOT make you gain weight as long as you stay within your calorie goal. If your goal is say 1400 calories, as long as you stay at that, you will continue to lose. You may find that the higher fat foods will keep you full longer, so it will be easy to stay within your goals.0
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I'm a bit low in fat too, for the same reason. I love eating high volume so end up getting low fat yogurt, lean meat, etc. I don't even cook with oil. But, we already know the answer to our own question...right? Eat within your calorie allowance, add fat back into yogurt, meat, cook with oil, eat some avocado..etc.0
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If you don't get mono and polysaturated fats your gallbladder will quit functioning properly. They are the good fats found in nuts,fish,avacoados,sunflower oil ect. The only fats you don't need in high quantity is saturated and trans. I suggest you get some walnuts and avacoados and eat daily until u feel better then every other day. This is serious
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My favorite way to eat healthy fats is to take a whole avocado, a hard boiled egg, minced onion and a can of water based tuna, mash it up and eat it in lettuce wraps or half a pita. One recipe makes two servings for me. Also, I really focus on recognizing physical hunger versus the desire to eat. I am finding that I can avoid eating for the sake of eating by avoiding my eating triggers. When I am anxious to eat and am really not hungry , I spend time figuring out what it is I really need and meeting that need a better way.0
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There are ways to add fats that you might enjoy more than switching from fat-free to full-fat versions of what you already eat, like sprinkling a few seeds or nuts on a salad, adding a small amount of avocado to what you already eat, or adding a small amount (1 tsp) of olive oil to some pasta. Maybe try gradually swapping in fats for carbs or protein or whatever, so you don't feel like you'll "go over".
Oh and make sure you're using accurate database entries as much as possible. You might be eating more fat than you realize anyway.
Don't worry, you can still have your fat-free greek yogurt! Rule #1 of eating: only eat what you enjoy.0 -
Stop eating low fat and fat free foods?
Fat is healthy for you... it doesn't make you physically phat, a calorie surplus does that.0 -
I did the low fat thing years ago. Anyone remember the T-Factor diet (how stupid!).
Anyway, you need to get into a different mindset. I buy fat free yogurt.....but I add chopped nuts to it. Apples are a great snack.....but smear some peanut butter on it. Roast veggies in olive oil. Pop popcorn (in oil) on the stove....or add melted butter. Just tweak things here and there.
Make INTENTIONAL fat additions to your meals and snacks.
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Low fat food is known to be packed full of sugar to make it edible. It's better to have standard fat versions.0
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Runningforlove wrote: »I've been suffering from headaches and some dizziness lately, my brain function hasn't felt "right," so i took a look at my diet and what I saw scared me. I've had several days where without realizing it I've taken in less than 1% of my daily calories from fat. This is insane! I don't know how I've been doing it so long without ill effects. The only problem is, I'm used to eating high quantities of low calorie low fat foods like yogurt, egg beaters, low fat protein bars etc. How can I add fat into my diet without gaining weight?? It doesn't fill me up the way it seems to fill up others.
You are a "volume" eat. I totally get it. You are eating low fat food that is low in calories so that you can eat a lot more volume. That is tricky. I would stick to the low fat yogurt, but subtract 100 calories and then add in 100 calories of peanut butter or nuts.0 -
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Runningforlove wrote: »I've been suffering from headaches and some dizziness lately, my brain function hasn't felt "right," so i took a look at my diet and what I saw scared me. I've had several days where without realizing it I've taken in less than 1% of my daily calories from fat. This is insane! I don't know how I've been doing it so long without ill effects. The only problem is, I'm used to eating high quantities of low calorie low fat foods like yogurt, egg beaters, low fat protein bars etc. How can I add fat into my diet without gaining weight?? It doesn't fill me up the way it seems to fill up others.
You are a "volume" eat. I totally get it. You are eating low fat food that is low in calories so that you can eat a lot more volume. That is tricky. I would stick to the low fat yogurt, but subtract 100 calories and then add in 100 calories of peanut butter or nuts.
Something like this. Or try the smaller serving of full fat yogurt but add more berries or some low calorie berries with it. There are ways to incorporate higher fat foods into high volume meals. A good option is a salad with some nuts or cheese or an olive oil/vinegar based dressing.
But I would stop with the egg beaters and at least change up to 2% dairy and just add more veggies if you need more volume. (For example, my breakfast is a 2 egg omelet with lots of veggies and some feta cheese plus usually some 2% dairy or smoked salmon on the side for some additional protein. Plenty of fat, but also lots of volume and quite filling--largely due to the protein.)
Anyway, not saying you need to change dramatically--I'd just try changing up for the higher fat options--you might be surprised at how satiated you feel.0 -
GuitarJerry wrote: »Runningforlove wrote: »why are you eating low fat stuff ? It seems to be a problem for people to realise that the fat from food just doesn't 100% turn into fat on your body
but, try eating normal versions of the foods you enjoy and check your macros again. Just because you're used to eating certain foods , doesn't mean you cannot change and I strongly suggest you revisit what you are eating and why
I know how fat works in your body, its calorie energy just like any other food. But, I also know that there are fats your body cannot produce that help with optimal brain function, that must be ingested in food. I'm worried I'm not getting enough of these. The problem with eating full fat versions is that it completely changes how I'm used to eating.
Example:
I might normally eat a whole tub of non fat Greek yogurt (4 cups) with berries for breakfast which would be around 520 calories, and fill me up a lot!
If I'm eating the full fat version of yogurt I could only eat about 1.9 cups of yogurt with no berries for the exact amount of calories, and it won't fill be up as much or be as enjoyable. (I like the feeling of being very full.)
So my whole style of eating would have to change, and what I'm most scared about is that if I overeat carrots, its no biggie, maybe an extra 200 calories for eating the whole bag....when I overeat nuts? Oh god, it could be thousands of calories. Nuts add up FAST. One cup of nuts and you've had half your food for the entire day!
You seem to have issues with knowing when to stop. So, when eating nuts, weigh them ahead of time. Never just take the bag over to the couch. Weigh them out, and that's all you eat. Easy.
If you like to be full, you could try Intermittent Fasting. That really solved my problem. Also, eating mostly whole foods makes me full. 12oz of chicken, a bit of rice, and a load of broccoli, and I'm stuffed. I have no room for anything else. And, it lasts a long time too.
OP, Intermittent Fasting might be good for you, but please be careful because it can set off disordered eating habits in those prone to it. I've personally found it to be wonderful and a great way to keep my disordered eating habits in check. Also, examine why you feel the need to feel so very full - there are volume eaters, but what you are describing is, well, A LOT of volume. I can put down a ton of food, which IF helps with, but I don't ever feel like I could or would want to eat a whole tub of greek yogurt with berries.
Finally, if you are okay with continuing to eat a large volume of food, re-think your food choices. Sure, for 550 calories you can have a huge tub of yogurt with berries, but you could also have 1 C full fat greek yogurt with berries and 3 eggs scrambled in 1 t butter with 1-2 C broccoli/peppers/onions/whatver veggies you like for roughly the same calories. Or, you could have 1 C fat free greek yogurt with berries and 3 eggs w/ veggies scrambled in 1 T butter. Same overall volume and calories, more fat.
You don't have to add a lot of calorie dense foods at once, but adding a T of oil or fat here and there and replacing some of your other carbs/choices with lower calorie fruits and vegetables will allow you to have volume with reasonable calories. Instead of a pound of baby carrots, have a huge salad with tons of greens and low calorie veggies and throw some full fat salad dressing on there. You need fat to absorb many essential vitamins and nutrients.0 -
why are you eating low fat stuff ? It seems to be a problem for people to realise that the fat from food just doesn't 100% turn into fat on your body
but, try eating normal versions of the foods you enjoy and check your macros again. Just because you're used to eating certain foods , doesn't mean you cannot change and I strongly suggest you revisit what you are eating and why
Its not fat that scares some people is the high calories in high fat food. Im a volume eater and like to eat large amounts of food. If you only have a limited amt. Of calories per day high fat foods take up alot of that.0 -
Runningforlove wrote: »why are you eating low fat stuff ? It seems to be a problem for people to realise that the fat from food just doesn't 100% turn into fat on your body
but, try eating normal versions of the foods you enjoy and check your macros again. Just because you're used to eating certain foods , doesn't mean you cannot change and I strongly suggest you revisit what you are eating and why
I know how fat works in your body, its calorie energy just like any other food. But, I also know that there are fats your body cannot produce that help with optimal brain function, that must be ingested in food. I'm worried I'm not getting enough of these. The problem with eating full fat versions is that it completely changes how I'm used to eating.
Example:
I might normally eat a whole tub of non fat Greek yogurt (4 cups) with berries for breakfast which would be around 520 calories, and fill me up a lot!
If I'm eating the full fat version of yogurt I could only eat about 1.9 cups of yogurt with no berries for the exact amount of calories, and it won't fill be up as much or be as enjoyable. (I like the feeling of being very full.)
So my whole style of eating would have to change, and what I'm most scared about is that if I overeat carrots, its no biggie, maybe an extra 200 calories for eating the whole bag....when I overeat nuts? Oh god, it could be thousands of calories. Nuts add up FAST. One cup of nuts and you've had half your food for the entire day!
Im the se way!!0
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