Fat Controversy!
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kellydavis970
Posts: 18 Member
Hey all,
I keep going over my fat intake for the day before I even finish breakfast! I eat very healthy, but one tablespoon of coconut oil and an avocado (part of my usual breakfast) put me over my 'recommend fat intake'.
MFP defaulted my macronutients to 50% carbs, 30% fat, and 20% protein. Does this seem off to anyone?? I changed the settings to about 30/30/30
I'm a new mom and was eating tons of protein during my pregnancy (as a recommendation from my doula and doctor) as much as 80 grams a day! And since I've been breastfeeding, I've continued to eat a lot of proteins and fats.
What do you guys think a good ratio should be?? What are your thoughts on fats? Good or bad?
I keep going over my fat intake for the day before I even finish breakfast! I eat very healthy, but one tablespoon of coconut oil and an avocado (part of my usual breakfast) put me over my 'recommend fat intake'.
MFP defaulted my macronutients to 50% carbs, 30% fat, and 20% protein. Does this seem off to anyone?? I changed the settings to about 30/30/30
I'm a new mom and was eating tons of protein during my pregnancy (as a recommendation from my doula and doctor) as much as 80 grams a day! And since I've been breastfeeding, I've continued to eat a lot of proteins and fats.
What do you guys think a good ratio should be?? What are your thoughts on fats? Good or bad?
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Replies
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I use the default of 50-30-20. I often go over on fat and a bit under on carbs. I think consuming fat is fine. I look most at the calorie and protein goals and let the other things take care of themselves.
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I've also adjusted my ratios to include more fat and fewer carbs. Doctor and Doula can give you more recommendations now that you're nursing.0
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50-30-20 is a fine ratio, in theory, but so is 30-30-30, in theory. There are a wide range of healthy macro percentages and it largely depends on your specific needs and preferences.
One problem is that percentages don't mean much without the actual grams. I am currently at 1700 calories, so MFP's 20% protein is 85 grams, which is probably fine for me at 125, although I prefer to eat a little more (I do 30%). Some endurance athlete who consumes 4000 calories per day may need only 10% protein and yet still get the number of grams that make sense for his bodyweight and lean mass and goals.
Similarly, it's recommended to have about .35g/lb of fat, so for me the .3 that MFP gives me at 1700 (a bit more than 55 g) is more than I need and an amount I personally like.
If I were at 1200, MFP's numbers would give me 60 g protein and 40 grams fat, which I would consider far too low, so when I did 1250 I changed my numbers to be 35% protein and fat and 30% carbs.
However, I REALLY hope you aren't doing 1200 or anywhere near that while breastfeeding.0 -
80g of protein a day isn't a ton. I'm not sure about the 30/30/30, where is the other 10%? I do a 45/25/30 on a 2500 calorie diet to lose 1lb/wk.
Yes, you will burn about 500 calories a day while breastfeeding. So add that to your BMR and don't go below that total.0 -
Thanks lumercat and everyone for all the responses! I guess it all depends on your fitness and activity level. And probably you body type. By 30/30/30, I really mean 33.3/33.3/33.3
just split into thirds. Does anyone know about eating for your body type? (I'm just kind of nerdy about this) 0 -
I guess I didn't eat a lot of protein before I got pregnant because when I started trying to eat 80g a day, it was really hard! Now it's pretty easy though, so that's good!0
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Tbsp of oil + avocado is about 45g -> 400 calories. For 400 to be more than 30% of daily, your goal can't be more than....1350 calories.
Is that right?
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What's the coconut oil for????0
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kellydavis970 wrote: »Thanks lumercat and everyone for all the responses! I guess it all depends on your fitness and activity level. And probably you body type. By 30/30/30, I really mean 33.3/33.3/33.3 just split into thirds. Does anyone know about eating for your body type? (I'm just kind of nerdy about this)
No such thing, unless you mean eating at least enough protein for your lean mass and whether you plan on doing heavy lifting and eating enough carbs for your planned cardio....0 -
MamaBirdBoss wrote: »What's the coconut oil for????
I cook eggs in it and spread it on toast (in place of butter) Love it!0 -
Fats, good fats are not bad for you at all. My macros are set to 15% carbs, 20% protein and 65% fats and I'm still losing weight, in fact 14lb in one month.0
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MamaBirdBoss wrote: »kellydavis970 wrote: »Thanks lumercat and everyone for all the responses! I guess it all depends on your fitness and activity level. And probably you body type. By 30/30/30, I really mean 33.3/33.3/33.3 just split into thirds. Does anyone know about eating for your body type? (I'm just kind of nerdy about this)
No such thing, unless you mean eating at least enough protein for your lean mass and whether you plan on doing heavy lifting and eating enough carbs for your planned cardio....
I mean like mesomorph/endomorph/exomorph? Does anyone know about that in reference to what kind of ratios they have?0 -
kellydavis970 wrote: »MamaBirdBoss wrote: »kellydavis970 wrote: »Thanks lumercat and everyone for all the responses! I guess it all depends on your fitness and activity level. And probably you body type. By 30/30/30, I really mean 33.3/33.3/33.3 just split into thirds. Does anyone know about eating for your body type? (I'm just kind of nerdy about this)
No such thing, unless you mean eating at least enough protein for your lean mass and whether you plan on doing heavy lifting and eating enough carbs for your planned cardio....
I mean like mesomorph/endomorph/exomorph? Does anyone know about that in reference to what kind of ratios they have?
No no no.
Don't even follow the somatotypes lol. They're completely useless.
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IsaackGMOON wrote: »kellydavis970 wrote: »MamaBirdBoss wrote: »kellydavis970 wrote: »Thanks lumercat and everyone for all the responses! I guess it all depends on your fitness and activity level. And probably you body type. By 30/30/30, I really mean 33.3/33.3/33.3 just split into thirds. Does anyone know about eating for your body type? (I'm just kind of nerdy about this)
No such thing, unless you mean eating at least enough protein for your lean mass and whether you plan on doing heavy lifting and eating enough carbs for your planned cardio....
I mean like mesomorph/endomorph/exomorph? Does anyone know about that in reference to what kind of ratios they have?
No no no.
Don't even follow the somatotypes lol. They're completely useless.
Hahaha! OK0 -
I was wondering about this myself. Thanks for doing the math.Tbsp of oil + avocado is about 45g -> 400 calories. For 400 to be more than 30% of daily, your goal can't be more than....1350 calories.
Is that right?
@kellydavis970 how tall are you? For you to be over on fat at breakfast, I'm wondering if your weight loss goals are overly aggressive.
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Excuse me. If as a "new mum" you are also nursing you have different requirements to the norm. I am not sure if there is a group on here for someone in this situation.0
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In addition to the avocado and coconut oil, I also eat 3 eggs for breakfast (plus toast)... I like breakfast
And sometimes I go a little heavy on the coconut oil witch puts me closer to 60-70g of fat for breakfast. Too much fat?
I'm eating between 1500 and 1700 kcals a day but not really stressing about the calories. (I just like to log my food because I make healthier food choices when I know I have to write it down.) I'm really just listening to my body right now. I eat when I'm hungry and milk supply is doing great. @kshama2001 and @Mr_Knight0 -
Oops! 5'4 @kshama2001 didn't answer your Q.0
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I started using a coconut oil cooking spray to cook my eggs instead of oils because the fat is negligible and I get more calories for food =]. Would you consider using liquid egg whites to replace 2 of the eggs to get the same protein but reduce fat?0
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just wanted to mention, if you are breastfeeding don't go low carb. ketosis may affect your breast milk. lower-carb, sure 40% carb is the minimum i would go with. 0
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