Fitness Minutes: (1,122)
2/9/12 10:06 P
Thank you everyone, the last two days I've managed to strike a good balance, however, I feel like I am eating so much!! I'm really worried this won't help me lose weight. I know it's probably just an adjustment in thinking but I feel so FULL and am shocked at the end of the day when I still have calories left to consume.
Yesterday's for example:
CALORIES 1,293 CARBS 163 FAT 43 (all good fat sources) PROTEIN 73
Today's was similar but I had some Fage yogurt (0 fat, high protein) to amp up my calorie intake a bit closer to the other end of the range (1500). It's 8pm and I feel so full I feel sick! Going to wait an hour or two and then walk on the treadmill a bit or do some yoga.
I'm trying to space the meals out more regularly, at healthy intervals. In the past, I'd forget to eat all morning (too busy) and then end up consuming a lot of heavy carbs (pasta, breads, cereal) in the evenings.
I know when I started tracking my food, I'd be in my good ranges for fats and carbohydrates, but low on protein...so in order to increase my protein intake without making the fats and carbs go over, I'd stick to low-fat protein sources...someone else mentioned beans, which is good. I like black beans & tuna (canned in water, not oil), as they worked for me by adding to my grams of protein per day but didn't affect my grams of fat by more than 1-2g of fat.
Fitness Minutes: (1,122)
2/6/12 7:06 P
Thank you - I like the info about balancing and 'food budget' - DanielleMarie, I noticed you're doing Eat to Live, that's what I'm starting, so hopefully it'll help me find that balance.
Just because they are "good" fats doesn't mean they are good no matter how much you eat of them.
2/6/12 7:56 A
My personal philosophy is that good fats come from whole foods (nuts, seeds ,avocados, coconut, cacao), bad fats come from bottles/jars/sticks/tubs. I want everything I eat to be as nourishing as possible. Whole food sources of fat have vitamins/minerals/phytochemicals and refined/processed oils do not. I consider them empty calories and categorize them with sugar and white flour.
When it comes to something like olive or coconut oil being considered a "healthy" fat, I'm not on board. Being a "lesser evil" doesn't make something health-promoting.
Don't think of it as getting too much fat. Think of it as spending too much of your calorie budget on one good thing and not having enough left over for other good things that you need. If you could eat the amount of fat you're eating but still hit your minimum targets for protein, carbs, fiber, calcium, etc, then it wouldn't be "too much" fat. It's only too much because it crowds out other healthy foods.
It helps to think of your calorie budget like you think of your financial budget. Spending money on textbooks and newspapers is far better than spending it on trips to Vegas, but you still have to stop buying books if you're coming up short on the rent and electric bill every month.
While it's great to get your fat primarily (or even better: completely) from 'good fat' sources, you still need to consider a maximum daily fat allowance.
You can add protein with plant-based protein sources like legumes. They are low-fat.
You can also look at those fat sources. While they're the good fats, are there some that you can cut down on so that you can include enough protein to meet that goal too, without exceeding your fat goal? Eg if you use two tablespoons of olive oil on a salad can you use one and have enough room for a slightly bigger helping of lean chicken meat at dinner?
It may take some practice and pre-logging your days to get the balance right.
Fitness Minutes: (1,122)
2/6/12 12:14 A
I'm struggling with the way the nutrition tracker counts fat. The fats I'm eating are good: omega 3 oil, flax oil, coconut oil, avocado, raw nuts, etc.
But by the end of the day, I've met my 'fats' allotment but am too far below on carbs and protein. If I add more proteins, they often include more fats (a farm fresh egg, for instance, or nut butters). When I get my protein and carbs up, my fats are way over.
Should I not enter good fats (like Udo's oil, or flax oil for example?) I know good fats still 'count' when the focus is on losing weight, but I feel really frustrated with how things get tracked here.
I feel really good consuming these fats, but my OCD wants the tracker to differentiate between a spoonful of healthful oil added to a protein shake and say, a slice of greasy pizza.
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