Need help reaching my fat macros - help!
I just started with this app a week ago and it has been very eye opening in regards to the food breakdowns. I’ve noticed that I seem to be slightly over in both protein and carbs each day but am having a lot of trouble getting enough fat and calories. Without having to resort to eating 10 fat bombs a day does anyone else have any ideas? I use a ton of butter and oil - I’ve been eating pork sausage, eggs with cheddar for breakfast everyday - I use a ton of dressing on my veggies but I am still way off. Help!!! I wouldn’t worry other than I don’t want my body to go into starvation mode (I also work out a lot). Thanks in advance!
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conniecanderson
Also shifting from burning glucose to burning fat requires the absence of carbs/glucose that’s all and you do not need to eat fat for that. Fat is your energy source in the absence of glucose. When you eat fat, it and your fat stores are prone to be used for energy in the absence of glucose. Once digested the dietary fat is mixed with adipose stores and available for energy.
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You don’t need to get all of your fat macros in, just enough to be satiated. Fat is not a goal. You should aim to get all of your protein in, it’s okay to go a little over on protein. Stay below your net carbs and calorie limit. Only use fat to keep hunger at bay. You want to be burning your body fat, not the fat on your plate. So if you’re looking at percentages, if your fat is macro is 70%, it’s perfectly okay to only get 55-60%.
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Hi All, newby here too. I have a question about this also. There is no way I can consume the recommended fats in one day. I get about half of the protein, fats, and about 18 of my 25 carb goals daily. Do I need to get to my fat goals daily to go into ketosis?? So far after 4 days, I loose about 1.5 lbs a day. Thanks for any insights
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Joe fat is not a goal, just eat enough to be satiated. Try to get in your protein though. Fat consumption doesn’t produce ketones, the fat in your body will do that. The important role of fat in our diet is to keep us satiated while we reduce calories, keeping our insulin levels low and reducing hunger and carb cravings. Make sure you’re getting enough calories, no more than a 20-25% deficit, and again, get in your protein. You also don’t need to eat all of your carbs. Good luck!
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AJQ Thank for the reply, appreciate the help. I just wanted to figure out the chemistry side of this.
I have not had a problem getting hungry at the current levels, and getting about 60% of my carb goals seems to be working. The hardest part is finding things to eat when traveling- you can only eat so many grilled chicken salads.
Also found you must keep up with vitamins. A high potency multi works for now
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Joe depending on your goal numbers (some macro calculators are off) only eating 60% of total calories and protein will set you up for tiredness, muscle fatigue and weight stalls as your metabolism slows down to adjust for the decrease. I like to use the ankerl macro calculator, set your activity to sedentary. I’m curious, if you’d like I can calculate them for you to compare to your current numbers. I’d just need your gender, weight and height.
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Kracky turn off the part in the app that recalculates for exercise. I’m not sure I’m understanding you entirely though, usually it will add calories for exercise when you have that option switched on. Either way, you shouldn’t be less than 1200 calories, especially if you’re active as well. And yes, if you restrict your calories too much it will slow down your method and cause a weight stall.
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AJQ
ex: yesterday I logged 1800 calories and carb manager added 1000 calories because of Fitbit steps (12643 steps) I didn’t work out, just walked through my day at work. This is a very typical day for me so almost every day I’m showing an average of a net 800 calories. I’m not losing any weight though. I’m wondering if the calories the give (1000) is a high number and if it’s deceiving or if I should be eating more to compensate . I keep wondering if I’m having such a daily deficit why wouldn’t the weight be coming off 🧐
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Joe I needed your age as well, but for now I just used 45yo. Using 202 lbs, 6'1" male I factored on a 20% deficit since you are saying that you are eating below your macros currently. This will have you reaching 195 lbs before the end of April. I'm not sure what your goal weight is. Here is what I got for you: To maintain your current weight you would consume 2040 calories. To lose weight on a 20% deficit your macros are: 25 grams of net carbs, 118 g of protein and 118 g of fat as well. Your total calories are 1632. To play around with the calculator yourself. Put in your actual age, use sedentary (even if you work out, you'll lose a bit faster if you don't eat back your calories), enter the body fat percentage they suggest (yours is 27%) and you can then change the net carb amount if you want. It will calculate a range of protein for you, I used the midrange. Then tell it how much of a deficit you want. Do Not go over 25% deficit. I would stick to 20% to avoid stalls. This app gives you a downloadable spread sheet at the end which predicts your weight loss over time which is remarkably accurate. I've used it for 9 months and it's spot on. Good luck and try not to restrict yourself too much or you'll hurt your metabolism. I also find measuring, weighing and tracking invaluable tools.
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Joe so for age 60, you're macro's would be 1567 calories, 25 g net carbs, 118 g protein and 111 g of fat. I sent an earlier reply but it's being reviewed, possibly because I included a link to the macro calculator that I used so that you can make your own adjustments. I hope that you get this one. Good luck!