50g of fat

edy_gol_2006 · May 2019

Hi guys so I just started a diet and I have to consume 170g of protein 50 of fat and 170 carbs
I am 174cm tall and 77kg.
My main problem is the fat percentage,it's soooo hard to not go over the 50g limit.
Can you guys help me ?
Thank you

abi111 · May 2019

Is their a reason you can't reduce the amount of protein and/or carbs and increase the amount of fat you eat?

cmriverside · May 2019

You can go over it...unless your medical team has limited you for some reason.

Weight management is about calories. Full stop. Fat/Protein/Carbs are mostly individual preference, though it's good to get enough fat and protein, so as long as you're healthy it's fine to go over on fat. Just eat fewer carbs.

edy_gol_2006 · May 2019

Thank you both for answering. I'm following a diet that my personal trainer gave me in order to loose 4kg of body fat from 14% to 10% body fat. I am finding it quite difficult to adhere to the amount of fat he gave me due to most of the protein sources coming with some fat. It almost always adds up to a few grams more of fat.
I wanted a second opinion.

ExistingFish · May 2019

Me personally, if it's just a "few grams more" of fat, I'd take it out of carbs and call it a day.

Calories are calories.

PineAndSalt · May 2019

You could try alternative sources of protein - beans, tofu, skim milk etc. - that are fat free.

ExistingFish · May 2019

Also, dietary fat =/= body fat.

Eating fat doesn't make you fat. Eating protein, carbs, and fat in excess of what your body uses makes you fat. Your body doesn't take the undigested fats in your food and deposit them on your body, it isn't how digestion and usage of food works.

You are already fairly lean, at 5'8" and under 170lbs, at 14% body fat, that is pretty lean, you are trying to whittle down the last little bits of fat without losing muscle. That is hard. I have no idea if 1810 calories is appropriate for your activity level, but it seems a little low for someone who is training, even if you are trying to recomp. It doesn't sound like you want to lose weight, it seems like you want to recomp.

edy_gol_2006 · May 2019

Thank you all for your insightful comments.

Unknown · May 2019

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sijomial · May 2019

edy_gol_2006 wrote: »

Thank you both for answering. I'm following a diet that my personal trainer gave me in order to loose 4kg of body fat from 14% to 10% body fat. I am finding it quite difficult to adhere to the amount of fat he gave me due to most of the protein sources coming with some fat. It almost always adds up to a few grams more of fat.
I wanted a second opinion.

Would you ask a Dietician to help you improve your squat technique?

I wouldn't assume a PT has any higher knowledge of diet than a lay person who might respond to this thread unless they have additional qualifications in the subject.

As a lay person I think the protein goal suggested is fine, your fat goal is low and having rigid limits on fat, protein and carbs is a bit silly and restrictive for no good reason. I would prefer minimum goals for protein and fat but a lot more flexibility while staying near your calorie goal. It really doesn't matter if you exceed your protein and fat goals as long as you are hitting your calorie goal.

BTW - if your calories are really just 1810 that's exceedingly low for your stats.
Why?
If that is resulting in rapid weight loss I think that may well be counter-productive.

edy_gol_2006 · May 2019

I am planning to see a nutritionist next month for advice.With this diet in one and a half week I lost 2kg but I am not sure if it is fat majority I will have to check tomorrow and see the results,anyway every day I had about 200 to 500 extra calories😁.

MichelleSilverleaf · May 2019

edy_gol_2006 wrote: »

I am planning to see a nutritionist next month for advice.With this diet in one and a half week I lost 2kg but I am not sure if it is fat majority I will have to check tomorrow and see the results,anyway every day I had about 200 to 500 extra calories😁.

Not sure where you're located but be careful about seeing a nutritionist. In many places nutritionists are not well-educated and regulated so be sure the nutritionist you're seeing has an actual education and didn't take some online course.

edy_gol_2006 · May 2019

My city is quite small so it will be easy to find a good one

but thank you for the heads up .

50g of fat

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