Actually the goal for fat % is 30%, not 20. That is the goal for protein. You are 5-10 % above on both protein, and carbs, so you are getting 1/3 - 2/3 of the fat you need.
If you got 1/3 of your carbs would you even be asking this question? At 17% carbs, you would know that you had to eat more, even at 34% ( 2/3 ), you would be looking for carbs to add.
Fat tends to be the black sheep of the family. People love carbs, and protein, but fat is bad. We have spent our lives cutting fat, and it takes a bit of work to eat more fat, because all the food we know of and eat is very low fat.
I am having the same issue with carbs. I ate very low carb for a long time, and now that I am adding them back in, all the food I eat barely has any carbs in it. So I tell myself that I just need to add 10 grams of carbs, and I can't think of any food that does that. All I know is really low carb foods, and very high carb foods.
If you decide to up your fat, it is simple. You can eat nuts,fish, avocados, oradd a bit of oil to a dish here or there. I find it easiest to pre-plan the day. That way if I am low on carbs, I can make a few changes, and add something to get to the proper level. You just have to focus on the 30% fat. Cut a carb, and protein serving, and add a fat serving. See how that affects your pie chart, then adjust.
Edited by: RUSSELL_40 at: 1/30/2013 (19:50)
Fitness Minutes: (78)
34 1/30/13 3:49 P
I am having the exact same problem and I have found that its soooo hard to stay within my calorie range when I try to bump up fats!!! So I am right there with this person....I need ways to add fats that actually add bulk to my diet without adding too many calories.
there are so many ways to get the fats. The down side is, it adds calories quickly. Dont buy low fat yougurt or milk. Get the high test stuff. Eat nuts. Almonds, pistachios, cashews; sunflower seeds or roasted walnuts on your salad. mix salmon and avacado together. eat it on a rice cake or scoop it with a cracker
Based on carb and protein percents, that leaves anywhere from 10-20% of your diet coming from fat. Twenty is the goal anyway, so if you're 18/19, that's not so much of an issue, but if you're routinely around 10% fat, there might be a problem.
Try adding olive oil, having larger servings of fish, meat or dairy, adding a small handful of nuts daily, or adding avocado to salads and sandwiches.
Fitness Minutes: (6,082)
505 1/30/13 9:26 A
I usually have between 1200-1400 calories per day. I know the ideal percentage of my daily recommended value is 50% carbs / 30% fat / 20% protein. Ironically, my problem is getting enough fat. I get plenty of carbs (avg 55-60% per day) and plenty of protein (avg 25-30% per day). How important is it to meet the requirements of 50/30/20? Am I getting close enough or do I need to add more fat to my diet?
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