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Too much fat, not enough carbs!! Help!!



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CNAPIOR
SparkPoints: (2,411)
Fitness Minutes: (771)
Posts: 12
5/3/13 10:17 P

if you're typically eating eggs for breakfast, i might suggest trying some kashi GO LEAN cereal...they have "as much protein as an egg" but you still get 15g of whole grains



PENAM87
Posts: 46
5/3/13 9:17 P

What you should really be concerned about is the type of fat you're consuming. The fat from an avocado vs the fat from a deep fried skin-on chicken leg are very different. The same goes for white vs dark or lean cuts vs fattier cuts of meat. It's always good to monitor your saturated fats along with the types of fats you are consuming as opposed to just the total #. Opt for more leaner cuts of meats, remove the skin off poultry and eat more white meat instead of dark meat pieces. The same goes for carbs. A low number isn't bad so long as you're getting enough to fuel your body for workouts and its keeping you satisfied throughout the day.



ELENGIL
SparkPoints: (17,001)
Fitness Minutes: (7,182)
Posts: 620
5/3/13 6:26 P

I love meat and eggs. Lactose intolerant so I stick with almond cheese, but the idea is the same. You don't have to give any of it up, just watch how much of it you have.

I have two eggs for breakfast every morning. I'm having tacos tonight... well, taco salad. I'm a little over on fat for the day but that's because I threw in chips and had dressing on my salad at lunch.

I'll have 3 oz taco meat, grate some cheese over it, add some avocado as well, and if I hadn't had dressing on my salad I'd be under on fat. So you can have all three, just watch how much you're having.

As for carbs, you could add some whole grains like brown rice, lentils, or whole wheat pasta to the mix. Have beef and vegetables over brown rice, have tacos in whole wheat or corn tortillas with a side of beans, enjoy an apple with slices of cheese as a snack, have a meat and tomato sauce over pasta, even add veggies to an omelet.

It's all a matter of adjusting ratios, and maybe not always having all three in a single day.



LDHAWKE
SparkPoints: (19,069)
Fitness Minutes: (1,818)
Posts: 771
5/3/13 5:28 P

You can lower the fat by:

1. Replace the meat with fish or chicken breast. Have meat only once or twice a week.

2. Replace cheese with Laughing Cow Lite Cheese Wedges. The Creamy Swiss wedge has only 1.5 grams of fat and 1 gram of carbs. Spread on a slice of Melba Toast. Yummy!

3. Replace eggs with egg beaters or egg whites. If you don't like either of those suggestions then eat eggs only twice a week.

I hope this helps!



MOTORJUNKIE
Posts: 14
5/3/13 5:08 P

I'm just into my 2nd week of my" lose weight - eat healthy lifestyle". I just can't seem to meet my nutrition goals. Most days I'm over on the fat and under on the carb goals. I also do not use low fat substitutes for the same reasons. A lot of my fat grams are from nuts such as walnuts and pistachios so maybe I am ok with good fat. Seems like many posters here are not to worried about the fat.



ERICADURR
Posts: 241
4/2/13 3:18 P

Personally, I don't ever use "low fat" alternatives if I can help it, because most low fat dishes have additional sugars and chemicals added to make it taste better (because fat is what gives lots of food its flavor). As long as you're not deriving your fat from canola oil and fried chicken, I don't see it as a problem either. :)



RIET69
SparkPoints: (47,087)
Fitness Minutes: (11,285)
Posts: 3,116
4/2/13 2:27 P

My problem is the opposite too. Carbs high, fat and protein low. Yikes!! I am working on it.



LISALS79
SparkPoints: (151)
Fitness Minutes: (80)
Posts: 2
4/2/13 9:27 A

Low carb, high in healthy fat is actually pretty good.
Contrary to popular belief, eating healthy Sat fats is NOT what causes you to get fat or clog arteries.



NOBLEEQUESTRIAN
SparkPoints: (5,100)
Fitness Minutes: (10,066)
Posts: 233
4/1/13 3:34 P

I suggest you try and consume some more fruits. Low in calories/fats and high in carbs.

If I were you i'd try to eat more lean meats and fat-free dairy. For example have some low-fat fruit yogurt with low-fat granola! The perfect combination.

Instead of eating meat plain, try eating it on a sandwich.



BRITTTURTLE
Posts: 236
4/1/13 12:43 P

Try adding sweet potatoes and other complex carbs that will help keep you full longer!



CHRISEMBREE
SparkPoints: (1,368)
Fitness Minutes: (1,638)
Posts: 29
4/1/13 7:21 A

Thanks everyone! I feel much better. My numbers are always great when I go to the doctor. In fact, I had one doctor cover my weight and say, "You are the picture of a perfectly healthy active person as long as I don't look at this number." And I had a nurse who took my vitals ask me if I worked out a lot because my numbers were the numbers of an athlete. So, yeah, I don't feel unhealthy but I'm definitely overweight.
I'm not going crazy high over the recommend fat amount or way low on the carbs either so I guess I won't worry too much about it. Thanks for all the input and support. If I stall out, I'll see what finagling I can do



AZULVIOLETA6
SparkPoints: (52,587)
Fitness Minutes: (63,688)
Posts: 2,608
3/31/13 5:14 P

I have exactly the opposite problem! :) I need to eat low carb, but I don't really like meat.

Eat more legumes (black beans, pinto beans, garbanzos, lentils, peas, etc.) as they add protein to your diet along with some carbs. You might want to add in more whole grains and fruit too.

That being said, the Spark goals are not set in stone and don't necessarily work for everyone. Their carb minimum is WAY too high for a lot of people, for example. I would be curious about what your good and bad cholesterol levels are over time...as long as those are within normal ranges, you might be OK.

Edited by: AZULVIOLETA6 at: 3/31/2013 (19:35)


MICHELLEXXXX
SparkPoints: (6,155)
Fitness Minutes: (5,730)
Posts: 1,777
3/31/13 4:53 P

What is an average day's menu for you?
I agree with previous posters; I think you are probably on the right track. :)



ONLINEASLLOU
SparkPoints: (44,604)
Fitness Minutes: (31,840)
Posts: 3,617
3/31/13 2:15 P

The pattern you describe -- lower carb, but a little high on the fat -- is what my goals are! I TRY to eat that way. The lower carb range helps keep my carb cravings (and appetite in general) in check ... and I don't worry about the fat unless it gets significantly out of line (more than 10 grams).

Perhaps you could lower your fats a little bit by trimming the fat off your meat or finding other little ways to reduce it a bit. For example, when I make an egg dish, I use half regular eggs and half egg whites.



IWILLMAKEIT91
SparkPoints: (2,511)
Fitness Minutes: (685)
Posts: 72
3/31/13 1:59 P

i wouldnt owrry about it if it is working for you



SEAGIRL545
Posts: 88
3/31/13 9:43 A

That's how I eat, it works for me, allows me to eat fewer calories because I'm full longer and it is the only way i lose weight. My cholesterol is fine, I don't worry about it.



CMCOLE
Posts: 2,667
3/31/13 9:27 A

as others have said, that's not ALWAYS a bad thing.



SLIMMERKIWI
SparkPoints: (122,399)
Fitness Minutes: (32,500)
Posts: 21,095
3/31/13 1:34 A

I went to have a peek at your Nutrition Tracker, but your SparkPage is private. IF you want to, you can open it so that we are able to help you a bit more.

You could reduce your meat/egg consumption, and replace some of the meat with Lentils, and increase your whole-grain and/or fruit and vege consumption. Eating reduced fat yoghurt or having a little more lower fat milk, daily, can also help to increase carbs - the healthy way.

Kris



UNIDENT
Posts: 33,498
3/30/13 11:39 P

How are your percents in your pie chart?

A lower carb, higher fat, diet plan is endorsed by many and may not be an issue.

Is your weight loss stalling? Do you feel unwell? Is there an actual problem here, apart from that some numbers don't match a goal a site gave you?



CHRISEMBREE
SparkPoints: (1,368)
Fitness Minutes: (1,638)
Posts: 29
3/30/13 11:01 P

After two weeks of tracking this is a consistent issue. Too many years of hearing how bad carbs and low-carb dieting has apparently created a lifestyle. I think I'm doing well but at the end of the day, I'll almost always high on fat, by like 10-15 grams, and low on carbs by even more! Anyone struggle with this? What carbs do you suggest I add in? My fat mostly comes from, you guessed it, meat, cheese and eggs. I cringe to think about giving any of that up. The protein keeps me full and my calories down, but my fat content is too high.



 
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