Low fat percentages are hard to meet!
I'm new here! I am a 5' girly and am trying to keep my fat percentage for macros low. Somehow each day I almost can double without really paying attention. How can I keep fat low while also eating enough protein/carbs?? It doesn't make sense to me LOL
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OK no easy answer here. First will be discussion of what macro targets should be, ie fat can be 20%-35%. Second the good fat bad fat discussion. Crono gives you a decent breakdown so you can see were each is coming from.
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@thistle_dave I'm doing 28% currently and eat mostly heathly fats, nuts, oils(Avocado, olive), cheeses
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Good on you, maybe next focus on carbs - specifically added sugars - soda, fruit juice eat the raw fruit, don't drink juice, fancy coffees, check that breakfast cereal. We all know that Count Chocula is bad for you but some common "healthy" cereals have lots of added sugar.
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I mainly keep an eye on saturated fat, my total fat can be in the red just eating healthy normal but am very active, fit 73 year old.
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@belle923 My fats: Avocado (not a stranger on my plate), nuts and seeds (consistency, but in small limited amounts) - walnuts, pumpkin seeds, hemp seed mostly on frequent leafy green salads - chia seed, flax seed, mostly in my protein drink ....whatever seems appropriate and delicious/nutritious for the meal. I make my fats count....they must be nutrient dense. I eat/drink soy milk and tofu/tempeh...yup, high in fat but also protein dense.
Being vigilant pays and making those fats earn their keep on my plate is a game changer..
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My daily maintenance macro budget is 225g protein, 365g carbs, 65g fat. Fat comes free with this much protein, even lean sources, so the key for me to keep fat down is to almost never eat foods that are mostly fat (oils, nuts, dairy, avocados) and get protein from non-fat/low-fat sources: Fairlife fat free milk, Oikos triple zero yogurt, chicken breast, and turkey are my go-to protein sources. I noticed that I started using a lot more salt and Cholula after I cut the fat. (My b.p. is 108/59. It plummeted with fat loss.) I also eat about 800g of fruits & veggies per day and drink 2-4L of water. I eat the same foods over and over. This seems boring, yet I wake up every day drooling thinking about my massive bowl of yogurt, pineapple, blueberries, bananas, and homemade granola. And when I do occasionally eat a steak with a couple of glasses of nice cab...that's a real treat. I still eat ice cream routinely too, but 90g at time instead of the whole pint. I used to love French fries (still do), but they are the devil.
