Balancing protein and fat

Why are you trying to cut out dietary fat? Fat is a necessary and important part of your diet. Eating less fat does not make you lose body fat...

You can add protein powder to meals. I like to put vanilla protein powder in plain greek yogurt. I also put it in oatmeal, smoothies, mix it with peanut butter (not low fat). There are endless things that you can do with protein powder.

Dietary fat doesn't have much to do with weight. Healthy fats are obviously healthiest for you. It's calories that make the difference in your weight.

55% carbs isn't much of a carb deficit. Try a ratio like 40/30/30. Fats are good for you and keep you full. I eat almonds, use olive oil, peanut butter, salmon, etc.. I aim for 60 grams of fat a day, and I am a small girl. Eat more to lose more! 1200 isn't much, and will hinder your weight loss (fat loss) efforts.

If you want to cut fat you need to have a small calorie defict. Generally for women i suggest 15-20% below tdee. You do that along with heavy strength training and you will burn fat. And dietary fats are good for you. The only fat that isnt is transfat as its fake fat and our body cant handle it.

Hi,

I am trying to maintain my weight (currently at 112 lbs) but I am working towards losing fat. My overall body fat percentage has dropped from 28.6% to 24.1% and I have been on a high protein diet since few weeks. However, I struggle to find sources which have high protein with less fat. I know that things like milk, yogurt, cheese do come in low fat-high protein but I was wondering what can be done about meat? How can I consume more protein without lot of fat?

The fat isn't the issue. If your carbs are high, the body will use what it needs immediately of the carbs (they are quick to metabolize) and with all that insulin swirling in the blood the remaining carbs and pretty much all the fat you consumed will be stored in fat cells.

So in my opinion, you need to cut down on the carbs (75g to 150g) and increase your fat and protein along with maintaining a calorie deficit.

Dietary fat is not the enemy as long as it is healthy fats.

Don't worry as much about the fats in olive oils, nuts, etc... all healthy for you.

this.

i dont even worry about my fat macro. keep in mind that when processed foods are marketed as low fat that more than likely means they have increased the numbers on other macros, which is usually sugar/carbohydrates

i personally dont think carbs are the problems so much as the type of carb. refined, processed carbs are definitely the ones to try and avoid. carbs like sweet potato, brown rice, whole grains, etc are good for you and your body needs them, especially if you're doing tough exercises

Fat only matters if you are carrying a caloric surplus. If you eat at maintenance or a deficit, it will not be stored.
Carbs are also not the enemy... insulin is only one pathway by which fat is stored. A "low carb" diet where lots of fat is eaten will still store fat when eating at a caloric surplus, which is why a lot of the Atkins people stop losing weight and/or start gaining weight after they drop all the water weight in the first 2-3 weeks.

Best way to lose body fat where you're at:

0) If you aren't doing heavy resistance training, start. 3 days a week for 1 hr/day is all you need.
1) Eat 3g/kg LBM protein/day (you should be eating at least 2.5 no matter what if you are trying to lose fat while sparing muscle).
2) Intermittent fasting: For a woman, fast 14 hours a day (sleeping counts), eat for 10. After 10-12 hours your body is burning your energy expenditures primarily from body fat stores/free fatty acids. This will give you another pound or pound and a half of fat loss a month, and you have to do literally nothing.

If you want to get even crazier, you can add carb/calorie cycling (check out leangains.com and rippedbody.jp if you want a really detailed and effective fat loss diet/exercise regimen). With all that, you should be able to drop at least 0.5-1% body fat a week. You will probably not maintain weight at that rate (it's a lot easier to lose fat than it is to put on muscle... as a female you can probably add around 1 lb lean body mass per month, maybe 1.5, and can probably drop 3-6 pounds of body fat in the same time period).

Hope that helps!