Trouble Meeting Fat Macros!
Kriistabell
Posts: 181 Member
Hey, so I'm starting up with iifym again. It's been almost 2 years and I'm having trouble now on my first day back on. I met my protein goals easily because I was so focused on making sure I was getting enough protein since last time it was hard for me to do that. Now, it's 8:20 pm and I still need 37g of fat and 20g of carbs.I have no idea what to eat because I feel like most foods with high grams of fat, has higher grams of carbs. I don't have much of a selection in my fridge right now but I would appreciate any advice/recommendations! 
thanks guys!
thanks guys! 0
Replies
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Avocado on toast with a sprinkle of olive oil?0
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You can add most any herbs to olive oil and use it as a bread dip. If the herbs are dried give them a few minutes to hydrate a bit.0
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Chocolate0
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You're welcome!0
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nuts and full fat cheese0
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Mmm olive oil bread dip!!! I'm keeping that one in mind for future use. Or cheese. As a fellow Italian, I'm sure these will do just fine! Now I'm hungry lol.0
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Also, you might need to address your protein sources to include fattier cuts of meat and dairy fat if this is a common issue with you. If this is a one time or a "once in a blue moon" circumstance, I wouldn't sweat it. Heaping tablespoon of peanut butter and your done.0
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peanut butter0
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Nuts. One serving, which is like a small handful, can get you between 12-15 grams of healthy fats.0
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Thanks, it actually is a common occurrence. I tend to isolate my protein sources by eating a ton of egg whites and whey isolate protein shakes. I'll add peanut butter to my shakes and eat my chicken breast cooked in some olive oil.Also, you might need to address your protein sources to include fattier cuts of meat and dairy fat if this is a common issue with you. If this is a one time or a "once in a blue moon" circumstance, I wouldn't sweat it. Heaping tablespoon of peanut butter and your done.
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Lol seriously!karla24687 wrote: »Mmm olive oil bread dip!!! I'm keeping that one in mind for future use. Or cheese. As a fellow Italian, I'm sure these will do just fine! Now I'm hungry lol.
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Funny, I can easily go over my fat with coconut oil and nuts, but I always struggle with protein and carbs. Sweet potatoes don't have enough carbs and I don't know what to eat for protein, I eat fish and eggs and sometimes meat, but even the meat seems to have more fat than protein actually -_-0
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Kriistabell wrote: »
you don't keep any chocolate or ice cream in your house?0 -
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MissPauling wrote: »Funny, I can easily go over my fat with coconut oil and nuts, but I always struggle with protein and carbs. Sweet potatoes don't have enough carbs and I don't know what to eat for protein, I eat fish and eggs and sometimes meat, but even the meat seems to have more fat than protein actually -_-
How about protein shakes and chicken breast?
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You don't have to reach your fat or carb macros. You need to eat a minimum of 25-30g of fat to get essential fatty acids for hormone production.
Beyond that, you eat for nutrition and satiety, staying around your calorie plan.
Protein is the only one you need to strive to hit, over a weekly or longer average; day to day fluctuations of being over/under are normal and OK if the average meets the goal.
Now, as far as sources, if you want to eat more ... the suggestions above are all good options. If your not afraid of gaining a few more grams of protein along with your fat and carbs, sausages and other processed meats ( spam, cold cuts, etc ) or full fat dairy are good options. Just have to be creative ...
For example, on of my favorites is broccoli Alfredo. Another is steamed rice with garlic butter and chives. Since you can control the portions, you can get the exact macro profile you want, when building from components.
And put the yolks back in ...0 -
You don't have to reach your fat or carb macros. You need to eat a minimum of 25-30g of fat to get essential fatty acids for hormone production.
Beyond that, you eat for nutrition and satiety, staying around your calorie plan.
Protein is the only one you need to strive to hit, over a weekly or longer average; day to day fluctuations of being over/under are normal and OK if the average meets the goal.
Now, as far as sources, if you want to eat more ... the suggestions above are all good options. If your not afraid of gaining a few more grams of protein along with your fat and carbs, sausages and other processed meats ( spam, cold cuts, etc ) or full fat dairy are good options. Just have to be creative ...
For example, on of my favorites is broccoli Alfredo. Another is steamed rice with garlic butter and chives. Since you can control the portions, you can get the exact macro profile you want, when building from components.
And put the yolks back in ...
I didn't know that! Thanks for the info. As for my egg white omelets I don't like them with the yolks. I'd rather eat whole eggs hard boiled, but I see what you're saying since it's a healthy fat. More eggs it is then. Egg white omelets for lunch, hard boiled whole eggs for a snack
Thanks for all the great suggestions. I need to get to shopping ASAP.
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Oh wow, I have the opposite problem: struggle hitting protein without going crazy with fat.0
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Oh wow, I have the opposite problem: struggle hitting protein without going crazy with fat.
The only reason I don't have that problem is because I used to have it and I made it my #1 priority. It can be really hard but once you figure out things that work for you, you keep it in your routine.0 -
You don't have to reach your fat or carb macros. You need to eat a minimum of 25-30g of fat to get essential fatty acids for hormone production.
Beyond that, you eat for nutrition and satiety, staying around your calorie plan.
One more thing....
So I'm under by 300 something calories today, but all in fat and carbs. Do I need to make these up in protein? I went over my protein by 2 grams. What's your take on this?0
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