HELP!! Under protein and carbs but above fats
kika5105
Posts: 30 Member
Please Help! What are some good carb and protein foods that have little to no fat. Im a couple grams above fat, but like 50 under protein and carbs.
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Replies
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Beans?3
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I don't check. I mainly count calories.1
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Beans, lentils.1
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Cottage cheese (if you get the 1% version). I don’t worry about it to much as calories in/calories out dictates weight loss. Getting enough protein though is important if you are trying to gain/retain muscle. 50 under on protein seems a lot low, but I didn’t look at what you normally eat (assuming your diary is even open).
You could drink protein shakes also. I have optimum nutrition whey in several flavors and I have a shake some days depending on how many calories I have left vs how much protein I still need.1 -
@Dogmom1978 so I just started counting my macros and for the past 4 days I've been way under on my protein. My carbs too but mostly my ptn. I've been having 2 ptn shakes a day to try and catchup on my ptn. What do you mean my diary is open? Thanks for the advice. I love cottage cheese will try that!0
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Edamame, legumes, Quinoa, pea protein powder1
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@kika5105 when I go to your diary it says it is private. You can go into your settings and make it public and then maybe people could offer higher protein alternatives to what you are eating.
100 grams of cottage cheese is about 80ish calories and 11 grams of protein. I usually do 2 servings of cottage cheese and 1 yogurt for lunch to help have a higher protein/low fat lunch.1 -
Being under on your carbs is not a big deal (unless you're aiming for athletic performances), it's more a maximum than a minimum. Being under on protein is not such a good idea though.4
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I eat a very low fat diet for the most part, so I use predominately things like: rice cakes, egg whites, skinless/boneless chicken breast, XL Beef, wild game meat, protein shakes, apples, corn, peas, cereal and skim milk, toast and jam (no butter or marge), french toast made with egg white and cinnamon (raisin bread fried only in egg white :: drool :: ) - you could also do potatoes with low fat cottage cheese or low fat sour cream, .. I also like low carb jell-o sometimes and low fat puddings etc. You have lots and lots of options - don't let it overwhelm you .. take your time and find your groove with the process. You've got this!!
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Fat is good for you unless it drives your calories over. Better skin, better digestion, vascular health, etc. Relax. You don't need carbs and protein is a wide range of what can be ok.3
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@Dogmom1978 how do you look at someone's diary? I'm new to this. 😅0
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Here's the Protein list thread:
https://community.myfitnesspal.com/en/discussion/10244142/list-of-foods-with-highest-protein-calorie-percentage/p14 -
@wilson10102018 my fat is over everyday😖 while my protein is way under0
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Does it matter?
I would say up your protein and try and hit the minimum target. I tend to hit protein, go over by 20g on fat and be way under on carbs. I think I like a higher fat diet. Maybe look at your saturated fat and work on reducing that rather than worrying about fat overall.3 -
@Squatcleananddeadlift ok thanks I will try that.1
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https://www.myfitnesspal.com/food/diary/dogmom1978
The link above with the username of whoever’s diary you wish to view. They are private by default, so you have to change them to public.1 -
Squatcleananddeadlift wrote: »Does it matter?
I would say up your protein and try and hit the minimum target. I tend to hit protein, go over by 20g on fat and be way under on carbs. I think I like a higher fat diet. Maybe look at your saturated fat and work on reducing that rather than worrying about fat overall.
This ^^
Trying to balance all of your macros perfectly everyday isn't necessary if you're just trying to lose weight. If anything, it'll just make the process harder and will end up driving you nuts! I'd say protein is definitely the one to focus on, and I wouldn't get too caught up on the rest (unless you need to do so medically...then that's a different matter).
As for your question, I tend to go for beans, lentils, eggs, tofu, greek yogurt,, low fat cottage cheese, or protein bars. If you're a meat eater, chicken or turkey breast is good too.2 -
@Squatcleananddeadlift ok thanks I will try that.
I'm sure you are doing great 👌1 -
@dragon_girl26 oh yes! Im definitely not trying to perfectly balance them but trying to be closer to my grams for protein and carbs for the day as I am off by like 70g of protein (im not too worried about carbs) I'm new to the whole macro thing so I was looking for advice on how get to my goal. I totally forgot about tofu, will have to make some. Thanks!0
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Okay, you have your protein goal set at 180 grams, which is completely unnecessary. 1g per lb of lean body mass (or 0.6-0.8g per lb of ideal/goal weight) is a general rule of thumb for setting protein minimum. So if you're 70g under on what you currently have it set as, you're actually fine. Conversely, your fat, at 45g, while fine is at the lower end. You could increase that if you wanted - 0.25-0.45g per lb of ideal weight is a good guideline for this. Them just let carbs fall where they may according to preference - ie if you find more fat and/or protein keeps you more satiated, it's fine to eat more of those and fewer carbs.
At the end of the day, calories are what dictate weight loss/gain. Macros are more about personal preference (what keeps you satisfied, and therefore sticking to your calorie goal) and fitness goals, eg fuelling cardio, strength training, etc.5 -
Nony_Mouse wrote: »Okay, you have your protein goal set at 180 grams, which is completely unnecessary. 1g per lb of lean body mass (or 0.6-0.8g per lb of ideal/goal weight) is a general rule of thumb for setting protein minimum. So if you're 70g under on what you currently have it set as, you're actually fine. Conversely, your fat, at 45g, while fine is at the lower end. You could increase that if you wanted - 0.25-0.45g per lb of ideal weight is a good guideline for this. Them just let carbs fall where they may according to preference - ie if you find more fat and/or protein keeps you more satiated, it's fine to eat more of those and fewer carbs.
At the end of the day, calories are what dictate weight loss/gain. Macros are more about personal preference (what keeps you satisfied, and therefore sticking to your calorie goal) and fitness goals, eg fuelling cardio, strength training, etc.
Looking at this in terms of percentages, your settings come to:- Carbs - 38%
- Protein - 40%
- Fat - 22%
Like Nony said, your protein is higher and fat lower than it needs to be.
The MFP default macros are 50% from carbohydrates, 20% from protein and 30% from fat, but you could certainly take some from carbs and give it to protein to find a happier middle ground from where you are now.2 -
I try to have protein every time I eat and focus on getting somewhere near enough. The carbs and fat usually come into balance in their own. Don’t try to fix a one day variation. Just rebalance they next day.1
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Protein is way over done. 50g of protein per day is really all you need unless you are body building.2
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wilson10102018 wrote: »Protein is way over done. 50g of protein per day is really all you need unless you are body building.
Why would anyone think you only need 50g of protein a day?? And why would everyone need the exact same amount unless they are body building?? Body building is NOT the same as weight lifting and people who are weight lifting need more than 50g per day.
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most days look ok, but drop the olive oil and use a cooking spray instead, drop the almond butter and use pb2 or pbfit if you need to have a nut spread... protein bars can help fill in gaps too, low fat milk in your protein shakes... youll figure it out but its not a huge deal.1
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derekoh1234 wrote: »most days look ok, but drop the olive oil and use a cooking spray instead, drop the almond butter and use pb2 or pbfit if you need to have a nut spread... protein bars can help fill in gaps too, low fat milk in your protein shakes... youll figure it out but its not a huge deal.
Why? We've already established that her protein macro is set too high, and that in fact she could probably increase her fat macro if she wants to. There's nothing wrong with any of those foods you've listed, and no need for her to cut them.1
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