Eating over recommended fat amount?

therequiiem
therequiiem Posts: 133 Member
in Health and Weight Loss
I've been either meeting my fat macro or eating over it, but unable to reach my calorie goal. Not wanting to go over my recommended fat amount, it's hard to find something without fat that is also high in calories. Any ideas?

Replies

  • kzooprincess
    kzooprincess Posts: 232 Member
    If you open your diary, it might be easier for people to offer help.
  • frankrca
    frankrca Posts: 6 Member
    Stay to the natural foods NON PROCESSED and lean meats
  • mishtery
    mishtery Posts: 148
    Fat is hard one.. but My rule here and has been for a very long time. Is my daughter and I don't use butter or marg on sandwiches etc. We barely use oil in cooking. Yes, you can cook without it. And don't eat cream buns! Enough fat and salts in foods without adding to it.
  • therequiiem
    therequiiem Posts: 133 Member
    If you open your diary, it might be easier for people to offer help.


    Woops, I thought it was open
  • therequiiem
    therequiiem Posts: 133 Member
    Yeah, just went to settings and it says its Public, but I don't see the button to View Diary when I go to my profile and obviously you cant see it either... uhhhhhhhh
  • ScottRy76
    ScottRy76 Posts: 31 Member
    Not all fat is bad either Mono and poly are good fats to have in your diet, as long as you try and stay away from Trans and well saturated is pretty much in everything it seems I wouldnt worry too much if the majority of your fat intake is the good fats
  • TurnLeftNow
    TurnLeftNow Posts: 171
    Fat is hard one.. but My rule here and has been for a very long time. Is my daughter and I don't use butter or marg on sandwiches etc. We barely use oil in cooking. Yes, you can cook without it. And don't eat cream buns! Enough fat and salts in foods without adding to it.

    You NEED some fat. Olive oil and natural peanut butter/nuts are great ways to add healthy fats into your diet. Cutting out all fats it not good.
  • mishtery
    mishtery Posts: 148
    can see your diary :) it's viewable:)
  • kzooprincess
    kzooprincess Posts: 232 Member
    Yeah, just went to settings and it says its Public, but I don't see the button to View Diary when I go to my profile and obviously you cant see it either... uhhhhhhhh

    I was able to view it. Might have been me, if so I'm sorry.

    I looked back a week and other than last Tuesday, things look pretty good fat-wise. If you go over a little, it's not bad. I agree with another poster that not all fat is created equal. Fat from your tuna or chicken breast is better than a doughnut or candy bar.
  • therequiiem
    therequiiem Posts: 133 Member
    Yeah, just went to settings and it says its Public, but I don't see the button to View Diary when I go to my profile and obviously you cant see it either... uhhhhhhhh

    I was able to view it. Might have been me, if so I'm sorry.

    I looked back a week and other than last Tuesday, things look pretty good fat-wise. If you go over a little, it's not bad. I agree with another poster that not all fat is created equal. Fat from your tuna or chicken breast is better than a doughnut or candy bar.

    Yeah I just started getting back on track, so there's not much to look at unfortunately. I do eat a lot of cheese, but I try to limit that to 1-2 servings a day. But that also contributes to the fat.
  • mishtery
    mishtery Posts: 148
    as I said earlier.. I barely use fats/oils. When I do it's olive oil. salts the killer in going over the limit. It's in so much stuff that it doesn't take long for it to mount up! And we don't use it!
  • emnk5308
    emnk5308 Posts: 736
    Kind of like my issue with tracking sugar..I decided that if I'm going over it was fine as long as it was coming from fruits and veggies =) As long as you're getting it from good sources then don't worry about it too much.

    IF you notice you aren't losing and you are constantly going over then I may be wrong.. So far I'm still losing though..

    =) Good Luck!
  • therequiiem
    therequiiem Posts: 133 Member
    So would you say its better to eat more calories and go over your fat limit, or to not eat anything else and stay under? (under 1200 is where I am at right now...)
  • Nikiki
    Nikiki Posts: 993
    I eat over my fat goal almost every day! The biggest thing is the kind of fat you're eating. Mono and poly unsaturated are important for your health and are in things like flax, chia seeds, nuts, olive oil, coconut oil, fish and avocado. As long as you're you're keeping your saturated fats low and trans fat as close to zero as possible I wouldn't worry. From looking at your diary it looks like you're not going too crazy. You could swap your creamer for either fat free creamer or milk (I use almond milk in my coffee the vanilla kind has about .6 grams of fat and 23 calories for a quarter cup and I don't even use that much) and use low fat or fat free cheese instead of regular and low fat salad dressing. The fat in your peanut butter (as long as its the natural kind with no added oils!!) is mostly poly&monounsaturated so nothing to worry about.

    I have a hard time losing weight on a low fat diet, I start my day with flax oil and coconut oil blended with almond milk in my coffee and I'm steadily losing weight!
  • therequiiem
    therequiiem Posts: 133 Member
    I eat over my fat goal almost every day! The biggest thing is the kind of fat you're eating. Mono and poly unsaturated are important for your health and are in things like flax, chia seeds, nuts, olive oil, coconut oil, fish and avocado. As long as you're you're keeping your saturated fats low and trans fat as close to zero as possible I wouldn't worry. From looking at your diary it looks like you're not going too crazy. You could swap your creamer for either fat free creamer or milk (I use almond milk in my coffee the vanilla kind has about .6 grams of fat and 23 calories for a quarter cup and I don't even use that much) and use low fat or fat free cheese instead of regular and low fat salad dressing. The fat in your peanut butter (as long as its the natural kind with no added oils!!) is mostly poly&monounsaturated so nothing to worry about.

    I have a hard time losing weight on a low fat diet, I start my day with flax oil and coconut oil blended with almond milk in my coffee and I'm steadily losing weight!

    Nice, thanks for the suggestions! I went for the sugar free creamer instead of the fat free, but I should probably just go back to using almond milk. I love cheese, so I need to ween myself off full fat sharp cheddar. The other stuff just doesn't taste as good. I added a mini bagel to my diary for later, but I've already had 3 slices of wheat bread today............
  • mlfowler
    mlfowler Posts: 15
    Try some non fat dairy like yogurt to up your calories and not add to the fat line! Some healthy cereal with nonfat milk will also get you some more calories without the fat.
  • Nikiki
    Nikiki Posts: 993
    As to your too much fat vs not enough cals defiantly up your calories!! You're really close to your goal and your body fat % is lower already so you need a good amount of healthy fat along with enough calories to signal to your body that it's ok to keep dropping weight! At this point you could probably cut your LB's per week down to 1 or .5 to lose and focus more on toning to keep losing inches :)
  • therequiiem
    therequiiem Posts: 133 Member
    As to your too much fat vs not enough cals defiantly up your calories!! You're really close to your goal and your body fat % is lower already so you need a good amount of healthy fat along with enough calories to signal to your body that it's ok to keep dropping weight! At this point you could probably cut your LB's per week down to 1 or .5 to lose and focus more on toning to keep losing inches :)

    Problem is I don't work out, hahaha. I'm too poor for a membership and don't know anything about doing it myself here at home.
  • ingalynn
    ingalynn Posts: 136 Member
    I am almost always under on fats and carbs and over on protein. I don't mind though. It's working for me. I eat yogurt, cottage cheese, regular cheese, eggs, and regular meat to keep me full
  • Crowhorse
    Crowhorse Posts: 394 Member
    I had a dinner tonight with taco meat 90/10 ground beef and seasoning, over a bed of mixed greens, farm fresh tomatoes, mexican blend cheese, and a couple tbls of full fat sour cream. Was a little over 450 calories and so tasty and filling.

    I just had a cup of strawberries with some heavy cream. Absolutely delicious!

    I go over my "fat" every day. I lost weight doing that and enjoy what I eat. Too many people afraid of fat, too many years of fat-phobia and bad science pounded into their heads.

    I basically stay away from most highly processed fats and a lot of other overly processed crap.
  • ingalynn
    ingalynn Posts: 136 Member
    As to your too much fat vs not enough cals defiantly up your calories!! You're really close to your goal and your body fat % is lower already so you need a good amount of healthy fat along with enough calories to signal to your body that it's ok to keep dropping weight! At this point you could probably cut your LB's per week down to 1 or .5 to lose and focus more on toning to keep losing inches :)

    Problem is I don't work out, hahaha. I'm too poor for a membership and don't know anything about doing it myself here at home.


    At home exercise is easier than you might think. You tube has pilates and yoga videos, on demand has lots of exercise vids, or just take a brisk walk
  • Nikiki
    Nikiki Posts: 993

    Nice, thanks for the suggestions! I went for the sugar free creamer instead of the fat free, but I should probably just go back to using almond milk. I love cheese, so I need to ween myself off full fat sharp cheddar. The other stuff just doesn't taste as good. I added a mini bagel to my diary for later, but I've already had 3 slices of wheat bread today............

    I'm with you on the cheese, I looooove full fat cheddar or Brie, soooo good! I usually save it for a weekend splurge meal and not bother with it during the week because the lighter stuff isn't worth it :)

    I usually fill the gap on lower calorie days with smoothies, lactose free or almond milk, a little peanut butter, cocoa powder, a packet of stevia and half a banana is usually enough to get me to my goal without killing my carb percentages, that's what I have to keep low to have any chance of losing!
  • therequiiem
    therequiiem Posts: 133 Member

    Nice, thanks for the suggestions! I went for the sugar free creamer instead of the fat free, but I should probably just go back to using almond milk. I love cheese, so I need to ween myself off full fat sharp cheddar. The other stuff just doesn't taste as good. I added a mini bagel to my diary for later, but I've already had 3 slices of wheat bread today............

    I'm with you on the cheese, I looooove full fat cheddar or Brie, soooo good! I usually save it for a weekend splurge meal and not bother with it during the week because the lighter stuff isn't worth it :)

    I usually fill the gap on lower calorie days with smoothies, lactose free or almond milk, a little peanut butter, cocoa powder, a packet of stevia and half a banana is usually enough to get me to my goal without killing my carb percentages, that's what I have to keep low to have any chance of losing!

    Do you think its bad to eat cheese everyday, if it's just a serving? (1/4 cup). I'm interested in your opinion of my diary today, if you don't mind taking a look! =)
  • Nikiki
    Nikiki Posts: 993
    Try the 200 challenges! I'm restarting them (again) Monday after my 5k this weekend. Google 200 situps or 200 squats, there's links on the site for pushups, squats, Situps and dips and slowly build you up to be able to do 100-200 depending on the exercise. Free and good for toning :) I've got a couch to 5k app on my phone that I paid a few dollars for, that trains you to be able to run a full 5k, the lite version of the app had the first 2 weeks free to try it out.

    You can also often find super cheap weights on Craigslist or even yard sales, my dad got one of those Bowflex machines for dirt cheap like $50 at a yard sale and I've gotten small hand weights for only a few bucks
  • Nikiki
    Nikiki Posts: 993

    Do you think its bad to eat cheese everyday, if it's just a serving? (1/4 cup). I'm interested in your opinion of my diary today, if you don't mind taking a look! =)
    No your one serving is fine, I just can't stop at one serving! Cheese and ice cream: my Achilles Heel!! I'd add another 100-200 calories (maybe add some peanut butter to your bagel?) but overall it's good. If I cut anything it would be the ranch dressing on your salad, it's got way more sodium and almost as much fat. But then I don't really like dressing on my salad, I usually just eat it plain or with a little vinnagrette... Unless I'm at ruby Tuesday's in which case I drench it in blue cheese!!
  • therequiiem
    therequiiem Posts: 133 Member

    Do you think its bad to eat cheese everyday, if it's just a serving? (1/4 cup). I'm interested in your opinion of my diary today, if you don't mind taking a look! =)
    No your one serving is fine, I just can't stop at one serving! Cheese and ice cream: my Achilles Heel!! I'd add another 100-200 calories (maybe add some peanut butter to your bagel?) but overall it's good. If I cut anything it would be the ranch dressing on your salad, it's got way more sodium and almost as much fat. But then I don't really like dressing on my salad, I usually just eat it plain or with a little vinnagrette... Unless I'm at ruby Tuesday's in which case I drench it in blue cheese!!

    Awesome, thank you so much! I really need to get some exercise in though, because I am SO flabby even though I weigh 135 lbs. I really dislike cardio and don't know too much about at home strength exercises. What do you think I should do for cardio?
  • shirayne
    shirayne Posts: 263 Member
    I eat over my fat goal almost every day! The biggest thing is the kind of fat you're eating. Mono and poly unsaturated are important for your health and are in things like flax, chia seeds, nuts, olive oil, coconut oil, fish and avocado. As long as you're you're keeping your saturated fats low and trans fat as close to zero as possible I wouldn't worry. From looking at your diary it looks like you're not going too crazy. You could swap your creamer for either fat free creamer or milk (I use almond milk in my coffee the vanilla kind has about .6 grams of fat and 23 calories for a quarter cup and I don't even use that much) and use low fat or fat free cheese instead of regular and low fat salad dressing. The fat in your peanut butter (as long as its the natural kind with no added oils!!) is mostly poly&monounsaturated so nothing to worry about.

    I have a hard time losing weight on a low fat diet, I start my day with flax oil and coconut oil blended with almond milk in my coffee and I'm steadily losing weight!

    Nice, thanks for the suggestions! I went for the sugar free creamer instead of the fat free, but I should probably just go back to using almond milk. I love cheese, so I need to ween myself off full fat sharp cheddar. The other stuff just doesn't taste as good. I added a mini bagel to my diary for later, but I've already had 3 slices of wheat bread today............

    Coconut oil rocks! It's better for cooking because it withstands higher temperatures. Also, Whole grain bread is better than wheat. If they aren't using the whole grain, the grain is being processed and you therefore aren't getting all the benefits of the grain. Something my nutritionist also just introduced me to is Hemp seeds! I mix that with pumpkin seeds and sunflower seeds (all raw and unsalted of course) and put it in my salads for lunch.
  • Nikiki
    Nikiki Posts: 993

    Awesome, thank you so much! I really need to get some exercise in though, because I am SO flabby even though I weigh 135 lbs. I really dislike cardio and don't know too much about at home strength exercises. What do you think I should do for cardio?
    The best exercise is the exercise you'll do! I like going for walk/hikes in our local parks, better than being bored on a treadmill. Ive been doing the couch to 5k program because as much as I hate actually doing it I've always wanted to be a runner so I'm working at it. Those 200 challenges are good, I just keep starting them too close to a 5k so I stop to keep from getting sore legs while I train and can make it through the race. Look around your area and see if there are walking trails nearby and try starting with an hour a couple times a week and then do the 200 challenges and that'll give you a pretty good full body workout. Even adding just a little lean muscle will help you burn fat quicker too. You might not see a drop in the scale though so take measurements so you don't get discouraged. When you build muscle you'll drop inches faster than pounds.

    The previous poster mentioned coconut oil being good and I second that, adding it to my coffee in the morning seems to help with my junk food cravings and helps me feel full longer. It's not cheap but a jar of it lasts a while. Make sure you get "virgin" or "raw" coconut oil, you can buy cheaper processed oils but they lose some of the nutritional benefits.
  • Hood25
    Hood25 Posts: 201 Member
    I go over fat almost daily too. My fats are from olive oil, avacados, peanut butter, nuts and dark chocolate. All healthy fats and i'm not worried about it. I pay attention to it but I know my servings of each are not crazy and in moderation. They do way more good than bad and actually I've read but am not a Dr that it is helpful to weight loss. Not all fats are created equal.

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