Fat when cooking

melanieclark_4
melanieclark_4 Posts: 13 Member
edited November 25 in Food and Nutrition
I've recently started logging my food here and I'm surprised to see how quickly my fat intake goes up. I hardly ever eat fatty foods; I make almost all my meals from scratch, but my 20% fat ratio is really difficult to not exceed and it's just by using olive/coconut oil when I cook. I don't want to use a cooking spray. I don't find them to be natural at all. Any suggestions?

Replies

  • MakePeasNotWar
    MakePeasNotWar Posts: 1,329 Member
    You could buy an oil spritzer and use any liquid oil you like. That way you aren't getting any additives or chemical propellants, just a lot less oil than when pouring.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    use a little less oil....

    i used to cook with more oil than i really needed to saute or roast something...i learned to cook with less and it all comes out just as good.

    also, 20% is pretty low if you're dieting, so that might be part of the issue. That's about what I eat now in maintenance, but to keep my grams up while cutting I was eating closer to 30%.
  • juggernaut1974
    juggernaut1974 Posts: 6,212 Member
    How many grams of fat per day does that 20% ratio correlate to? It's possible that's slightly too low.
  • TuffChixRule
    TuffChixRule Posts: 190 Member
    You can manually adjust your fat ratios in settings. You also don't have to track fat if you don't want to.
  • melanieclark_4
    melanieclark_4 Posts: 13 Member
    A spritzer is a good idea!

    If I up my fat ratio to 30%, would you say 40% protein and 30% carbs would be a good match? I was going for 40-40-20 but I don't mind upping the fat a bit, considering my sources are pretty healthy.
  • jgnatca
    jgnatca Posts: 14,464 Member
    All fats are twice as calorie dense as carbs and proteins, so even a very little adds up fast. Measure carefully, perhaps switching from a tablespoon to a teaspoon. Or use a pump spray like this:

    51PmojtI%2BnL._SY355_.jpg
  • juggernaut1974
    juggernaut1974 Posts: 6,212 Member
    melanieclark_4 wrote: »
    A spritzer is a good idea!

    If I up my fat ratio to 30%, would you say 40% protein and 30% carbs would be a good match? I was going for 40-40-20 but I don't mind upping the fat a bit, considering my sources are pretty healthy.

    The general rule I follow is to try to get about 0.3-0.4 grams of fat per day per pound of body weight. I don't pay particular attention to the ratio %'s, but to the actual grams.
  • melanieclark_4
    melanieclark_4 Posts: 13 Member
    juggernaut1974 wrote: »
    How many grams of fat per day does that 20% ratio correlate to? It's possible that's slightly too low.

    It's 27g based on a 1200-calorie day (that's on an off day). I then increase my cal intake (and thus, fat intake) based on what I expand during my workouts.
  • juggernaut1974
    juggernaut1974 Posts: 6,212 Member
    Yeah that's a pretty low goal for fat, unless you only weigh 90 lbs.

    So to that, I'd say it's probably a good thing you're going over a bit.
  • melanieclark_4
    melanieclark_4 Posts: 13 Member
    juggernaut1974 wrote: »

    The general rule I follow is to try to get about 0.3-0.4 grams of fat per day per pound of body weight. I don't pay particular attention to the ratio %'s, but to the actual grams.

    Ok that would give me about 40g so I can definitely make that work!
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    In to see ideas. I have none. I am always high on fat. Most food just doesn't taste good without fat.
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    Well that kind of fat is not bad. I don't count that oil when I cook. And besides your body needs fat and 20% is way too low unless its a medical condition. Your joints love it too:)
  • hakamruth
    hakamruth Posts: 124 Member
    I don't pay attention too much to either the fat grams or fat %, especially if you are using good fats, olive oil, coconut oil, even butter (in moderation). I am generous with these type of types of fat when cooking. Your body needs the good fats. I pay attention more to the types of food I am eating. Different foods affect people differently. I tend to gain weight when eating carbs, especially carbs with too much fat like pizza. If you are gaining weight even with cooking with the good fats, then it may be the food you are cooking with. Play around and see how your body responds to different items.
  • Kalikel
    Kalikel Posts: 9,603 Member
    You may be using more oil than you need. I'm shocked at how much oil other people use, especially when roasting. I want to scream, "You don't need that much!", lol.

    You can cook many foods without the oil and butter. I often just put meat in a pan and move it around. Nobody ever taught me to cook and I didn't have cookbooks (much less TV cooking channels) when I learned, so I literally didn't know that people used oils and just put the meat in and cooked it that way, lol. It wasn't until I got my Frugal Gourmet book that I learned anything at all.

    I also use stock to lubricate instead of frying. It's a very different way of cooking, but you can do yummy things without all the oil. :)
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