Why am I so low on my FATS?

northernltz
northernltz Posts: 1 Member
edited November 2024 in Food and Nutrition
Hello there, I know that this is going to sound crazy. I am following a nutritionist designed diet to lose weight. I am 49 and I am 5'8" tall. I started my diet at 310.7lbs in August and as of today I weigh in at 281.8lbs. I am tracking my meals on MyFitnessPal to keep me honest. My biggest issue is that I have stalled out. When I look at my nutrition facts in my diary I am constantly way under on my fats. It feels counter productive to me to eat something that I want to lose. I am eating peanut butter on celery as a snack to get more. Regardless of what I am doing I am usually under by at least 25% of my recommendations for fat. Any ideas for good fats?

Kurt

Replies

  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    It's easy to add fat, just add some oil/nuts to your diet. Eating enough fat is good for health, but it's not the reason you stalled. How long has it been since you've seen your last loss?
  • H_Ock12
    H_Ock12 Posts: 1,152 Member
    I have recently discovered Fat Bombs (pinterest has great recipes for them)....they're super tasty and I never have any trouble reaching my fat goal (and it's high, considering I follow a LCHF diet).
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    Avocado, nuts, olive oil, other oils, butter, salmon, chicken wings.
  • cathipa
    cathipa Posts: 2,991 Member
    edited February 2017
    Seeds/nuts and their butters, oils, avocados, whole milk, eggs, cheese.

    Don't fear fat. Fat doesn't make you fat. Consuming more than you burn is what causes weight gains. Fat is needed for hormone regulation and absorption of important vitamins.
  • kylecpatterson
    kylecpatterson Posts: 38 Member
    Saturated fat or monounsaturated fat. Under 30 grams a day is unhealthy. Avoid processed oils, especially canola oil.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    kylecpatterson wrote: »
    Saturated fat or monounsaturated fat. Under 30 grams a day is unhealthy. Avoid processed oils, especially canola oil.

    Why avoid canola oil?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    northernltz wrote: »
    Hello there, I know that this is going to sound crazy. I am following a nutritionist designed diet to lose weight. I am 49 and I am 5'8" tall. I started my diet at 310.7lbs in August and as of today I weigh in at 281.8lbs. I am tracking my meals on MyFitnessPal to keep me honest. My biggest issue is that I have stalled out. When I look at my nutrition facts in my diary I am constantly way under on my fats. It feels counter productive to me to eat something that I want to lose. I am eating peanut butter on celery as a snack to get more. Regardless of what I am doing I am usually under by at least 25% of my recommendations for fat. Any ideas for good fats?

    Kurt

    Could it be that your nutritionist has you on a low or lower fat diet...MFPs defaults are fine, but they're not going to fall in line with a variety of diet plans.
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    I don't know about your other macro goals but you can choose fattier cuts of meat or poultry with the skin on, or eat the whole egg rather than just the whites, sprinkle some cheese on your eggs, cook with a little oil or butter. Those are easy ways to up your fat intake without adding loads of volume.
  • extra_medium
    extra_medium Posts: 1,525 Member
    If your nutritionist has you on a low fat diet, you can adjust MFP's default marco goals to match the ratios your nutritionist set for you if the numbers bother you. But if you're following a set diet, don't worry too much if MFP says you're under or over.

    As far as it being counter intuitive to eat fat when you're trying to lose fat, weight loss and gain is about calories in vs. calories out. Whether those calories come from fat, carbs, or protein doesn't affect your weight loss.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    Weight loss is about calories. If you have stopped losing adjust your calories or tighten up the accuracy of your logging.
    If you want more fats- Eat full fat dairy, whole eggs, chicken thighs, avocados, nuts, seeds, oils, butter, mayo, salad dressings. Simple additions to your diet.
  • kylecpatterson
    kylecpatterson Posts: 38 Member
    ccrdragon wrote: »
    Need2Exerc1se wrote: »
    kylecpatterson wrote: »
    Saturated fat or monounsaturated fat. Under 30 grams a day is unhealthy. Avoid processed oils, especially canola oil.

    Why avoid canola oil?

    interwebs hype about how the processing of the rapeseeds messes up the oil and basically makes it toxic to your system... figure if that was true I should be dead and not typing this right now.

    You mean the scientific studies associated with lowered testosterone production and high polyunsaturated fat? I don't think science is hype.
  • kylecpatterson
    kylecpatterson Posts: 38 Member
    Need2Exerc1se wrote: »
    kylecpatterson wrote: »
    Saturated fat or monounsaturated fat. Under 30 grams a day is unhealthy. Avoid processed oils, especially canola oil.

    Why avoid canola oil?

    There has been a scientifically proven correlation between increased polyunsaturated fat intake and a reduction of testosterone production. That is why fried food is so bad for you. It's high calorie and also riddled with polyunsaturated fat because all places mostly use processed cheap canola oil to fry in.
  • nowine4me
    nowine4me Posts: 3,985 Member
    Try adding coconut oil powder to coffee, protein shakes and yogurt!
  • nowine4me
    nowine4me Posts: 3,985 Member
    Or just cook proteins in olive oil and add grass-fed butter to veggies
  • oxers
    oxers Posts: 259 Member
    I'm on keto so my fat has to be crazy high, and on days when I think I'm falling short, I drizzle a few tablespoons of extra virgin olive oil on a big bowl of spring greens. Bam, problem solved.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    kylecpatterson wrote: »
    Need2Exerc1se wrote: »
    kylecpatterson wrote: »
    Saturated fat or monounsaturated fat. Under 30 grams a day is unhealthy. Avoid processed oils, especially canola oil.

    Why avoid canola oil?

    There has been a scientifically proven correlation between increased polyunsaturated fat intake and a reduction of testosterone production. That is why fried food is so bad for you. It's high calorie and also riddled with polyunsaturated fat because all places mostly use processed cheap canola oil to fry in.

    Correlation doesn't equal causation
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