Fat VS Carbs

akb2006
akb2006 Posts: 198 Member
edited September 2024 in Health and Weight Loss
(Added food intake example day in post 5)

I am finally getting back on track logging all of my calories and I've noticed that my carbs are usually WAYYY over but my fats are way under (no more than 20 grams a day) my calories are perfect, but it seems like if I go down on my carbs and eat more fat I feel more lethargic and run down and have harder time running over my calories. I was just wondering if the fat is too low, or if I should try to balance it out more, and how bad are carbs for you. I know I've been going over most everyday but I haven't been eating junk either.

I just want to make sure I'm doing this healthy. Any suggestions would be appriciated!

Replies

  • akb2006
    akb2006 Posts: 198 Member
    (Added food intake example day in post 5)

    I am finally getting back on track logging all of my calories and I've noticed that my carbs are usually WAYYY over but my fats are way under (no more than 20 grams a day) my calories are perfect, but it seems like if I go down on my carbs and eat more fat I feel more lethargic and run down and have harder time running over my calories. I was just wondering if the fat is too low, or if I should try to balance it out more, and how bad are carbs for you. I know I've been going over most everyday but I haven't been eating junk either.

    I just want to make sure I'm doing this healthy. Any suggestions would be appriciated!
  • mgullette
    mgullette Posts: 401 Member
    Your body needs fat. Fat isn't the enemy. What all are you eating that is putting your carbs so high?
  • hiddensecant
    hiddensecant Posts: 2,446 Member
    What does your current plan look like? Is it the default?
  • Dlhigh
    Dlhigh Posts: 72 Member
    I try to concentrate on getting all my protein and then some. If you are working out regularly you need to remember that your body uses protein to build muscle. You want to try to avoid anything white such as breads, potatoes, and rice. With the exception of yogurt and cottage cheese, both have a bunch of protein, but they also carry carbs. So you see -- if you get your protein and watch your processed carbs then everything else just seems to fall into place.

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    Created by MyFitnessPal.com - Free Food Diary
  • fishernd
    fishernd Posts: 140 Member
    As long as you're eating healthy fats (unsaturated) then you're good. I wouldn't increase more than 20 for the sake of it. Carbs, on the other hand, will drag you down if you consistently eat a lot more than what you should be eating. Try making sure your carbs are coming from whole grains and fiber-filled foods. Also from fruits. These carbs will take longer to break down and won't cause you to have the highs and lows you're experiencing.
  • kerrilucko
    kerrilucko Posts: 3,852 Member
    up your fat. Your body needs fat as much as it needs carbs and proteins. Fat doesn't MAKE you fat, too many calories do. Choose good fats from foods like- nuts, seeds, salmon, eggs, olive oil, avacado etc.
  • akb2006
    akb2006 Posts: 198 Member
    I am always over on my protien by at least 5-10 grams. So protien isn't a problem, I just seem to be eating leaner meats and eggs. Heres what my day looked like today.





    Breakfast
    Great Value (Walmart) - Strawberry Preserves, 1 Tbsp
    Egg Beaters - Southwestern Eggs, 1/2 CUP
    Sara Lee - 45 Calories & Delightful 100% Whole Wheat Bread With Honey, 2 slices remove
    Hormel - Diced Ham, 2 oz.
    Add Food Remember Meal
    Lunch
    Kangaroo - Greek Pita Flat Bread, 1 pita
    Banana - 7-8in,
    Wish-Bone - Western Fat Free Dressing, 2 tbsp
    Great Value - Fat Free Turkey Breast, 2 Slice
    Kraft - 2% Swiss Cheese Singles, 1 slices
    Fresh Express - Romaine Lettuce With Carrots, Red Cabbage, 2 Cups

    Dinner
    Hy-Vee - California Blend Frozen Vegetables, 2/3 cup
    Fresh - Grapes, Red Seedless, 1 cup (92g)
    Wish-Bone - Western Fat Free Dressing, 2 tbsp
    Lettuce - Iceberg (includes crisphead types), raw, 2 cup shredded
    Jell-O (Jello) - Sugar Free 10 Calories - Raspberry, 1 Snack
    Kraft - Cool Whip Fat Free, 2 table spoons
    Michelina's Lean Gourmet - Shrimp W/ Pasta & Vegetables

    Snacks
    Metamucil - Fiber Wafers, Cinnamon, 2 wafers
    Weight Watchers - Cherry Cheesecake Yogurt, 1 container
    California Oranges - Medium Orange, 1 Orange

    Your Daily Goal: calories 1,350 Carbs 186 fat 45 protein 51
    Remaining: over -86 over by 66 remaining 23 over by -23
  • akb2006
    akb2006 Posts: 198 Member
    Double post.
  • hiddensecant
    hiddensecant Posts: 2,446 Member
    I've read a few threads about people customizing their plan to suit their lifestyle.

    Listen to your body. If your current intake is working for you and you're losing weight and feeling great, I say customize your goals to swap those percentages around to up your protein and carb.

    When talking percentages rather than grams, the difference is about 5-10%.

    45g of fat isn't a terribly small amount to live on, IMO.
  • akb2006
    akb2006 Posts: 198 Member
    45 is the goal that MFP set for me. I have been eating 20-25 sorry if that looked confusing on there!

    I went over 66 grams for carbs had 23 fat remaining and went over protein by -23
  • MisoSoup79
    MisoSoup79 Posts: 517
    You seem to be really low on protein. The balance MFP gives you by default may not be the best balance for you. Women should aim for a ballpark figure of around 90 g of protein. If you aim for higher protein, you'll find you're eating less carbs.

    One suggestion... take a look at your salad dressing. Does it contain sugar? If it does, you may consider switching from a fat free dressing to a lowfat or regular dressing. Try to pick one that contains a healthy oil, like olive oil. You will most likely eliminate the carbs in your dressing and make up a little bit of fat content. Fat free dressings compensate for the lost flavor by adding sugar usually.
  • hiddensecant
    hiddensecant Posts: 2,446 Member
    It looks like your taking in 50% carbs, 25% fat, and 25% protein. Customize your diet to allow those amounts and see where that puts you.
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