Struggle to meet fat macros

anderska1011
anderska1011 Posts: 10 Member
in Health and Weight Loss
Hi all! I'm sure this has been asked before but I'm having a hard time finding the answer. I am really struggling to hit my fat macros on my "normal" eating days, only really hitting it on cheat days where I get like french fries or something. When I go to look up high-fat recipes, most of them don't sound appealing, and with the few that do, the calories are so high that it scares me off.

I know that CICO is the key to weight loss, but if fat is important for bodily functions, I don't want to get unhealthy trying to meet my CICO goals. So I guess my question is two-fold: how important is it to actually meet the fat goals; and what should my fat goal actually be?

I'm a 29-year-old female, started at 191 lbs, now at 181, aiming to hit 150. My fat goal is set to 48 g/day.

Thanks so much!

Replies

  • athgreene
    athgreene Posts: 1 Member
    Avocado!
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    Avocados
    Dairy products- fuller fat version
    Whole eggs
    Nuts and nut butters
    seeds- flax, chia, sunflower
    Cooking oils, butter
    mayo
    Salad dressings
    Chicken thighs
    Turkey legs
    Salmon, trout, mackerel, sardines, herring
    Beef
    Pork
    chocolate

    Eat a bit more of those kinds of things.

  • BigRed2525
    BigRed2525 Posts: 45 Member
    Put some cheese on it!

    I struggle to keep my fat macro balanced....most of this is because of my abiding love for full-fat dairy.
  • pinuplove
    pinuplove Posts: 12,871 Member
    I've seen .35 to .45 grams of fat per pound of healthy body weight recommended here quite often by people more knowledgeable than I :smile: For your goal of 150 that's about 53 to 68 grams per day, so you're on the low side.

    Fat is my easiest macro to fill, maybe because it tastes yummy and I don't limit myself to 'good' sources - butter, olive oil, peanut butter, full fat dairy, all the cheese, homemade chocolate chip cookies - it's all fair game! You've already gotten some good ideas here.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    edited August 2018
    Fat is important for good health and to keep your body functioning properly. See the fat recommendation as a minimum.

    I have peanut butter in overnight oats, then add nuts on top. I have avocado in lunch. I eat salmon for dinner. I add coconut butter (along with protein powder) to my coffee. I only have 50g a day and limit it to that by choosing other low fat options (meat and dairy) - I could easily eat more fat by adding full fat dairy, eating fattier meats, using more whole eggs (if I have eggs I limit whole eggs to 1-2 then add extra whites), and cooking with oil (I cook without any at all)
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Just stay away from "light" and "diet" versions of foods, and it's easy: Full fat milk, cheese, yogurt, butter on bread and oils when you cook, fattier cuts of meat, oily fish, nuts and seeds. Don't force it, that's not going to do you any good. Allowing more fat into my diet was one of the big gamechangers for me. More relaxed around food, better tasting food, easier to cook, it all makes it easier to not overeat.
  • SabAteNine
    SabAteNine Posts: 1,867 Member
    You can score more or less the whole 48 g worth of fat from an avocado (3.5 oz), walnut (1 oz) and feta (2 oz) salad. It's easier than it looks to eat a sufficient amount of healthy fat, but if you've consistently eaten LF until now, an idea would be to take it easy and make the full-fat switches first, also finding yourself a few simple go-tos or snacks for extra dietary fat.

    Left to my own devices, I eat around 80-100 g of fat per day, taking the surplus from the carb allottment. It just feels better for me personally.

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