Am I eating too much fat and protein??

jameela798
jameela798 Posts: 22 Member
edited December 2024 in Health and Weight Loss
I started a low carb, high fat diet 6 weeks ago and I lost weight only in the first few weeks. Since then I've gradually been putting the weight back on. I've still been avoided consuming carbs but someone mentioned yesterday to me that I could be eating too much protein! Is this correct?
Protein comes mainly from meat am I right? So basically I'm eating too much meat! I thought meat was one of the best things for me to eat? I'm so confused now. Also is it correct if too much protein is consumed it turns to sugar??? Also I'm struggling with my fat consumption. I'm finding myself eating high calorie foods to get the fat amount required daily, I think I've got myself into a rift ! Advice much appreciated!!
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Replies

  • jameela798
    jameela798 Posts: 22 Member
    But how do I get the fat I need without eating high calorie good?
  • fr33sia12
    fr33sia12 Posts: 1,258 Member
    edited July 2016
    jameela798 wrote: »
    But how do I get the fat I need without eating high calorie good?

    What fats are you eating? You have to work them into your calorie allowance.
    Can you open your diary so we can see what you're eating?
  • jameela798
    jameela798 Posts: 22 Member

    Ok I thought as much. I'm defo consuming too many calories.
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    edited July 2016
    People can get very dogmatic about macros, some will say you MUST eat low fat or low carb or a certain amount of protein or whatever. Pay it no mind. If you want to lose weight, eat less. It's as simple as that.

    Macro goals exist for various reasons but are completely optional (unless they're doctor's orders). Eating fewer calories than you burn is the only thing necessary to lose weight.
  • jameela798
    jameela798 Posts: 22 Member
    Ok thanks. I appreciate everyone's replies it's all so daunting. I just want to lose weight the correct way doing this healthy eating plan but I'm struggling with high calorie foods. I just do t know how to get more fat I my diet without eating the high calorie foods!! X
  • jameela798
    jameela798 Posts: 22 Member
    StealthHealth wrote: »
    jameela798 wrote: »
    I started a low carb, high fat diet 6 weeks ago and I lost weight only in the first few weeks. Since then I've gradually been putting the weight back on.

    So, you are probably eating too many calories. Do you weigh/measure your food and track that in MFP? If not this is the first thing to fix. Whatever ratio of carb/fat/protein you eat at you still need to be in calorific deficit to lose weight.
    jameela798 wrote: »
    I've still been avoided consuming carbs but someone mentioned yesterday to me that I could be eating too much protein! Is this correct?

    Unless you have a medical problem it is unlikely - but still possible- that you are eating too much protein to cause ill health. But, if you are eating too much of anything, carbs, fat, protein you will gain weight.
    jameela798 wrote: »
    Protein comes mainly from meat am I right? So basically I'm eating too much meat! I thought meat was one of the best things for me to eat? I'm so confused now.

    Yep, a common source of protein is meat. Many foods (eggs, dairy, nuts, and lentils) contain significant amount of protein.
    jameela798 wrote: »
    Also is it correct if too much protein is consumed it turns to sugar???

    No. Too much Protein, Carb or Fat will be converted to and stored as fat.
    jameela798 wrote: »
    Also I'm struggling with my fat consumption. I'm finding myself eating high calorie foods to get the fat amount required daily, I think I've got myself into a rift ! Advice much appreciated!!

    What is your carb protein and fat goal? A good rule of thumb is 9, 4, 4.
    • 1g fat is 9 cals
    • 1g of protein is 4 cals
    • 1g of carb is 4 cals.

    So, if your daily target is (for example) 80g of fat you will be using up 720 cals just hitting that target. If at the same time you decide you need 120g of protein you will use 480 cals of your allowance on that (1200 per day so far). If your target cals is 1500 you have 300 cals spare to eat as carbs (which equals 75g).

    But all this makes it sound very complicated and it really isn't. Keep it simple and concentrate on hitting your calories on a daily basis for a few weeks. After a while you will begin to see which types of foods keep you fuller for longer and which types you enjoy. Use this to plan your eating habits for life.

    Thank u for ur very informative read. X
  • jameela798
    jameela798 Posts: 22 Member
    I now know I've been over eating on calories, so will manage my portion sizes more and fill up more on veg and salads rather than cheese!!
  • justinfarmer919
    justinfarmer919 Posts: 37 Member
    KETOGAINS.COM, use there macro calculator and you will be successful!!
  • justinfarmer919
    justinfarmer919 Posts: 37 Member
    Plus you dont eat more fat to lose fat... That is not how it works. You want your body to burn your fat reserves for fuel. If you over feed it fat the diet is pointless.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    Its not WHAT you eat, its HOW much, so if you are gaining then you are simply eating more than you think.
  • BABetter1
    BABetter1 Posts: 618 Member
    edited July 2016
    I try to eat more fat than protein. It seems to me that if I eat too much protein, my weight loss stalls or weight fluctuates up. My fat consumption is 60 - 70% of my total calories. It keeps me satiated. But, I always, always track my calories and try to keep them in a goal range.
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    jameela798 wrote: »
    Ok thanks. I appreciate everyone's replies it's all so daunting. I just want to lose weight the correct way doing this healthy eating plan but I'm struggling with high calorie foods. I just do t know how to get more fat I my diet without eating the high calorie foods!! X

    Short answer: you can't. Fat, by it's very nature, is more than twice as calorically dense as protein and carbohydrates. If you are a volume eater (only feel satiated after eating a large amount of food), LCHF is going to be a disaster for you, unless you get the eating habits in check.

    Some (myself included) have the opposite. It was actually difficult for me to eat enough food when I cut fats out of my diet years ago, which led to me feeling like crap most of the time. I've never been muchbof a starch/sugar fan, so trying to eat 5 lbs. of chicken breast, lean pork loin and tuna per day got old, fast. Therefore, LCHF has been pretty great for me, once I finally understood how math works, and stopped overeating on a daily basis.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    jameela798 wrote: »
    But how do I get the fat I need without eating high calorie good?

    How much fat do you think you need?
  • UpEarly
    UpEarly Posts: 2,555 Member
    I lost 60 pounds while eating 55% carbs, 30% fat, and 15% protein. The pounds came off easily. I felt energetic and happy -- and I liked the food I was eating. I focused MAINLY on my calories - eating fewer than I burned each and every single day.

    It's mostly about calories. Don't over-complicate things! :smiley:
  • BABetter1
    BABetter1 Posts: 618 Member
    Oh hey, one other thing. I'm also on LCHF, and I spent 2 or 3 weeks fluctuating up and down the same 3 or 4 pounds (even though I was eating under my calorie goals). I finally picked up a tip from a Keto group and figured out that I had to ditch the nitrates/nitrites. I was eating a lot of processed meat (like beef hot dogs, turkey pepperoni, turkey bacon, etc.) Once I stopped that, I have been steadily losing. I still have days where I end up eating a lot more protein than I planned, but I am still losing weight.
  • BABetter1
    BABetter1 Posts: 618 Member
    Also, I love avacados and have no problems staying in my macros when I have avocados as my "entrée" in at least one meal of a day. Other options are including plenty of EVOO, coconut oil, butter, cream, etc.
  • rileysowner
    rileysowner Posts: 8,339 Member
    I didn't read all the posts, but the issue is calories. You simply have to start counting calories for the food you eat, and stop eating when you come to your calorie goal. If you want more calories either reduce your weekly weight loss goal (assuming you are like most who start with a 2 pound per week goal) or exercise more so you have those calorie to eat back.

    If you are not losing weight you are eating too many calories. Use this site to track your calories like it it meant to be used.
  • rybo
    rybo Posts: 5,424 Member
    Just to touch on the excess protein turning to sugar...when your bodily protein requirements are met, excess is broken down to be used as energy. When that occurs, the molecule that's left, functions as that of a carb, either to be used as fuel or stored, whichever the body needs at that point.
  • oocdc2
    oocdc2 Posts: 1,361 Member
    edited July 2016
    Carlos_421 wrote: »
    jameela798 wrote: »
    But how do I get the fat I need without eating high calorie good?

    How much fat do you think you need?

    ^^ This, and it's about moderation, really. A serving of almonds has 14 grams of fat, but an ounce is, like, 24 almonds. It's totally doable to eat high-fat foods, you just have to watch portion size.
  • KetoneKaren
    KetoneKaren Posts: 6,412 Member
    edited July 2016
    There are people who believe that following LCHF means you don't have to count calories. Not. I follow LCHF. And I log every bite. And I have a calorie goal. All of those. I could very easily gain weight if I ate too much fat and protein even if I stayed within my carb goal range. In fact, I have...just like the OP. Count your calories as well as your macros, log accurately, and exercise regularly. That's my advice.

    Edited to correct spelling typo.
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    On the question of "how to eat fat without eating high-calorie foods", you can't. Eat the high calorie foods (cheese, butter, peanut butter, whatever) but just in smaller portions.

    I don't really follow macros, but I do know I'm always at or over mfp's recommended percentage of fat, and that's despite consciously limiting portions of high-fat foods! Getting enough fat is NOT a problem for me. Protein, on the other hand, I find difficult, and I'm always trying to eat more, but not for health - just because it fills you up and makes you less hungry, which makes losing weight way easier.

    My attitude to healthy eating is that almost everyone needs to eat more fibre and more vitamins and minerals - in other words, more fruit and veg. I honestly believe the rest will take care of itself. The human body is very adaptable, but it needs that fruit and veg!
  • jameela798
    jameela798 Posts: 22 Member
    BABetter1 wrote: »
    Oh hey, one other thing. I'm also on LCHF, and I spent 2 or 3 weeks fluctuating up and down the same 3 or 4 pounds (even though I was eating under my calorie goals). I finally picked up a tip from a Keto group and figured out that I had to ditch the nitrates/nitrites. I was eating a lot of processed meat (like beef hot dogs, turkey pepperoni, turkey bacon, etc.) Once I stopped that, I have been steadily losing. I still have days where I end up eating a lot more protein than I planned, but I am still losing weight.

    So do you not eat any process meat anymore?? I eat a lot of pepperoni and bacon! Do you think I should avoid these on a daily basis then cause of the nitrates in them?
  • jameela798
    jameela798 Posts: 22 Member
    rileysowner wrote: »
    I didn't read all the posts, but the issue is calories. You simply have to start counting calories for the food you eat, and stop eating when you come to your calorie goal. If you want more calories either reduce your weekly weight loss goal (assuming you are like most who start with a 2 pound per week goal) or exercise more so you have those calorie to eat back.

    If you are not losing weight you are eating too many calories. Use this site to track your calories like it it meant to be used.

    I agree! When I first started the diet I wasn't at all calorie counting. I just assumed calories didn't matter as much!! It was the carbs I needed to count not calories but I have realised the hard way that it's both that need to be monitored!!
  • jameela798
    jameela798 Posts: 22 Member
    UpEarly wrote: »
    I lost 60 pounds while eating 55% carbs, 30% fat, and 15% protein. The pounds came off easily. I felt energetic and happy -- and I liked the food I was eating. I focused MAINLY on my calories - eating fewer than I burned each and every single day.

    It's mostly about calories. Don't over-complicate things! :smiley:

    It's hard, cause I thought I had done my research before starting the diet and I have a few friends all doing this diet and they don't really calorie count as such, although they do monitor all foods on his app. I made a mistake of not calorie count and now I'm 7 lb heavier than I was before I started!!!

    How long did it take for u to lose 60lb??
    Also I can't believe your carbs intake is so high and you still had a weight loss! I think mine are set at 65% of fat, 25% of protein and 10% of carbs .
  • Unknown
    Unknown
    edited July 2016
    This content has been removed.
  • bclarke1990
    bclarke1990 Posts: 287 Member
    Generally most people don't need much fat in their diet. I know some strict "IIFYMers" go for like 80g a day. (Ths is fine if it's working for you). If my goal was weight loss though, I would keep my fats reasonably low. Not because fat makes you fat, but because adding 100 calories of peanut butter to my oatmeal doesn't fill me up as 300g of brussel sprouts with my supper.
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