how to reduce fat intake?
BeautyFromPain
Posts: 4,952 Member
I have just been told by my GP that I have IBS and need to reduce my fat intake to 25% as highest which is only 42 grams per day.
HOW do I do this?
My typical day which is either french toast or oatmeal for breakfast, chicken with veg for lunch, dark chocolate, yogurt, fruit for snacks.
That is 40 grams of fat there and that is not even including dinner yet.
Help?
HOW do I do this?
My typical day which is either french toast or oatmeal for breakfast, chicken with veg for lunch, dark chocolate, yogurt, fruit for snacks.
That is 40 grams of fat there and that is not even including dinner yet.
Help?
0
Replies
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I would consider a second opinion. Have you looked into the Paleo diet and IBS?0
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I would consider a second opinion. Have you looked into the Paleo diet and IBS?
They didn't say there was anything wrong with carbs, just fat. And I'm not doing low carb, only time I ever have I fainted every day.0 -
My usual day without exercise is 40g of fat. Although when I exercise it goes up a bit, but i don't generally go over by too much. Have a look at my diary if you like.
Maybe instead of certain snacks have a bunch of veggies instead, just fill up on veggies constantly.
Although I'm aware that veggies can not help with IBS sometimes -_-
I'm also finding making HUGE side salads with my meals is really helping. I usually eat all my salad before the main bit of my meal because it tastes so good (I use balsamic vinegar and a little extra virgin olive oil with it)0 -
I would consider a second opinion. Have you looked into the Paleo diet and IBS?
They didn't say there was anything wrong with carbs, just fat. And I'm not doing low carb, only time I ever have I fainted every day.
you were probably doing it incorrectly. a lot of people do.0 -
My usual day without exercise is 40g of fat. Although when I exercise it goes up a bit, but i don't generally go over by too much. Have a look at my diary if you like.
Maybe instead of certain snacks have a bunch of veggies instead, just fill up on veggies constantly.
Although I'm aware that veggies can not help with IBS sometimes -_-
I'm also finding making HUGE side salads with my meals is really helping. I usually eat all my salad before the main bit of my meal because it tastes so good (I use balsamic vinegar and a little extra virgin olive oil with it)
My problem is my protein ie yogurt and peanut butter is also high in fat so i know i need to cut it out but i know i should also have it for protein :S i just don't know0 -
I would consider a second opinion. Have you looked into the Paleo diet and IBS?
They didn't say there was anything wrong with carbs, just fat. And I'm not doing low carb, only time I ever have I fainted every day.
you were probably doing it incorrectly. a lot of people do.
Wow, completely uncalled for. Actually, bodies NEED carbs to function properly. And every body is different.
I'm not doing low carbs when there is no reason to, my post had nothing to do with carbs but about fat which was why I was wondering why she was asking this.0 -
did your doctor mention anything about monounsaturated fats compared to saturated or did they just say fat in general? I would go back to your doctor and discuss this, nuts and seeds have fats (oils) in them but they are 'healthy'. the best person to discuss this with is your doctor0
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cut out peanut butter,
switch to non fat milk (0% fat)
bake your chicken in special bag, you can buy bags with spices, you can bake it without any fat added
cut cheese, chocolate, bacon
switch to non fat yogurt0 -
IBS is caused by stress and anxiety why did your doctor see the correlation with fat? I got rid of my IBS by going to an acupuncturist and learning to relax a little, get rid of caffeine and other stimulants as they stimulate the intestines.0
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did your doctor mention anything about monounsaturated fats compared to saturated or did they just say fat in general? I would go back to your doctor and discuss this, nuts and seeds have fats (oils) in them but they are 'healthy'. the best person to discuss this with is your doctor
they said fat in general.0 -
IBS is caused by stress and anxiety why did your doctor see the correlation with fat? I got rid of my IBS by going to an acupuncturist and learning to relax a little, get rid of caffeine and other stimulants as they stimulate the intestines.
it is caused by this but can be made worse by certain foods0 -
If you like cottage cheese maybe try swap that for other cheeses, it's pretty high in protein and mostly low in fat. (Although the ones that promote low in fat probs have a ton of sugar so just check). Tuna is a good one as well for getting the protein and not fat.
I eat quite a lot of Quorn stuff, not sure if you get that in Aus, but I always seem to find that has a lot of protein and is low in fat too.0 -
If you like cottage cheese maybe try swap that for other cheeses, it's pretty high in protein and mostly low in fat. (Although the ones that promote low in fat probs have a ton of sugar so just check). Tuna is a good one as well for getting the protein and not fat.
I eat quite a lot of Quorn stuff, not sure if you get that in Aus, but I always seem to find that has a lot of protein and is low in fat too.
What's Quorn? :S
Oh forgot to mention I'm allergic to fish.0 -
Have you seen a gastroenterologist? You really should see a specialist, rather than relying on your GP.
My husband has IBS. His can be triggered by several different factors. High stress can trigger an attack. He's also had problems if he goes too long during the day without eating, then eats a lot of food. Pork ribs (one of his favorite things) always seems to bring on an attack, so he no longer has them.
However, he can eat pretty much whatever he wants, and he does.
IBS can have different triggers for different people. What works for one person may not work for another.0 -
stick with lean meats boneless skinless chicken breats, prok tenderloin, light tuna and egg whites for protein sources with little fat and cut out the cheese and oils. I would stick with a little amount of nuts because they have healthy fats for you0
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You can buy reduced fat peanut butter in Canada not sure about Australia. For dairy products switch to skim. You get used of the taste after a while. If you buy fat free check the labels for added sodium or sugar.. If you eat meat buy the extra lean meats and cut all visible fat off before you cook it. You can use vinegar or lemon juice to marinate instead of oil. It will keep the meat soft without adding fat.0
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If you like cottage cheese maybe try swap that for other cheeses, it's pretty high in protein and mostly low in fat. (Although the ones that promote low in fat probs have a ton of sugar so just check). Tuna is a good one as well for getting the protein and not fat.
I eat quite a lot of Quorn stuff, not sure if you get that in Aus, but I always seem to find that has a lot of protein and is low in fat too.
What's Quorn? :S
Oh forgot to mention I'm allergic to fish.
Quorn is an alternative to meat. I just checked they do have it in Aus but i'm not sure how easy it is to get a hold of out there. It's really tasty, I'm a vegetarian so I love it. But my boyfriend is a meat eater and he even says some Quorn stuff is better tasting than the real thing!
http://www.quorn.com.au/Home/0 -
You can buy reduced fat peanut butter in Canada not sure about Australia. For dairy products switch to skim. You get used of the taste after a while. If you buy fat free check the labels for added sodium or sugar.. If you eat meat buy the extra lean meats and cut all visible fat off before you cook it. You can use vinegar or lemon juice to marinate instead of oil. It will keep the meat soft without adding fat.
I already do all these.0 -
Try an elimination diet, removing one food/food group at a time and taking note of symptoms, etc. Peanut butter, too much dairy both wreak havoc on my digestion. See what works for you0
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Try an elimination diet, removing one food/food group at a time and taking note of symptoms, etc. Peanut butter, too much dairy both wreak havoc on my digestion. See what works for you
I agree with this -- it sounds like you will need to experiment a bit.0 -
I'm jealous. I have the opposite problem. I keep ending up having only eaten like 2 g of fat for the entire day. I'm going to copy your diet to boost mine.0
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Try an elimination diet, removing one food/food group at a time and taking note of symptoms, etc. Peanut butter, too much dairy both wreak havoc on my digestion. See what works for you
Will defs try. Thank you.0 -
Greek yogurt is low in fat or you can get the fat free and it's pretty high in protein.
Good luck!!!!!0 -
It's easy.
Eat lean meats, fresh fruits and veggies, low fat dairy, nuts and whole grains.
Balance your macros as per MFP recommendations or your doctor.
Simple deal.0 -
I second an elimination diet for IBS instead of just trying to eliminate fat. IBS has different triggers for everybody. One of mine is carrots. No fat in carrots.0
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People always think Paleo is low carb. It's not. It's just good old fashioned clean eating. It tends to be reduced carb because you cut out all the crap food & filler. That's all. You can go low fat, high carb through paleo. If you did it that way, you'd be eating lots of lean protein, veggies, and fruit.0
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I'm following a low fat diet since being diagnosed with gallstones and ending up in hospital. I'm trying to make sure I mostly eat things with less than 3g of fat per 100g, but will go up to 5g occasionally. I'm always reading the labels on everything in the supermarket!
Since following this, I've had vast improvements in my IBS, and I've found that, even though I can't eat a lot of things I used to, there is a lot more low fat stuff available than I thought.
I'm not sure what brands you can get where you are, but in UK I have Muller yoghurts nearly every day for breakfast, and a lot of the Weightwatchers foods are also low fat, so I'm still able to have chocolate mousses for dessert, or Ben & Jerry frozen yoghurt. Feels like I'm eating bad stuff but its all within my parameters.
I do tend to buy a lot of ready meals (lazy me!), but have had plenty of choices from the supermarket own-brand ranges. They all seem to do a diet range with lots of nice stuff.
Also, chicken breast and pork loin steaks are low enough in fat, and turkey mince is great for bolognese or things like that. I make my own burgers with turkey mince, herbs, spices and some tomato ketchup.
I'll open up my diary so you can have a look at the kinds of things I'm having. I'm usually around 30g of fat each day.0 -
People always think Paleo is low carb. It's not. It's just good old fashioned clean eating. It tends to be reduced carb because you cut out all the crap food & filler. That's all. You can go low fat, high carb through paleo. If you did it that way, you'd be eating lots of lean protein, veggies, and fruit.
Ahhokay, I try to eat clean as possible, although including things like yogurt, cheese and oatmeal.
Past couple days have been pretty crappy because power was out for 12 hours both days.0 -
Paleo is a junk marketing term. It doesn't really mean anything.People always think Paleo is low carb. It's not. It's just good old fashioned clean eating. It tends to be reduced carb because you cut out all the crap food & filler. That's all. You can go low fat, high carb through paleo. If you did it that way, you'd be eating lots of lean protein, veggies, and fruit.0
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