• FreeTrainers.com Forums
• Specific Diets & Nutrition
• How to keep the Fat Level down?

Group: Specific Diets & Nutrition

How to keep the Fat Level down?

thosecrazysims Posts: 157 Joined: 2003/09/22	2005/07/03, 04:32 PM I do not have a problem staying under my Personal Nutritional Profile. I cannot stay under the Fat level. I always go over by lunch time, what am I doing wrong. Is fat even important to my diet. What does it do? How to keep the Fat Level down? Here is my goal. Protein - 195 g Carbohydrates - 390 g Fats - 32 g Total Calories - 2597 -------------- \\"Never say TRY because it gives you the chance to quit.\\" Lori C Sims loricsims@freetrainers.com
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/03, 10:26 PM you can go over a bit in fats if you restrict carbs a bit.. follow your total calorie count. a carb is 4 cals per gram and fat is 9 cals per gram, so you judge accordingly fats are very impt to your diet.. they help regulate hormone activity, and are involved in prevention of diabetes, heart disease, cancer, obesity, musculo-skeletal pain, inflammatory conditions. they also provide antioxidants such as vitamin E and selenium.. try to stick to monounsaturates and omega- 3's.. stay away from trans and saturated fats
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/07/04, 08:56 AM I had a similar problem, still struggle with it somewhat. I kind of do what bropie suggests and really focus on getting "quality" fat (sounds like an oxymoron!) The other thing I had to do is really look at what I'm eating in terms of fat content. I have cut out, our way down, on things like peanut butter, nuts even though they are healthy fats, I just found it too easy to go overboard. Once my wieght gets down (if ever) I will re-introduce them into my diet. I also make sure my protiens are all lean (LF yogurt, LF cottage cheese, chicken breast etc) Cheese can be another sneaky source of high fat, so I only eat small amounts of LF cheeses. Hope this helps:) -------------- Even if you are on the right track, you will get run over if you just sit there.
Luvthemtorts Posts: 190 Joined: 2005/02/16	2005/07/04, 02:48 PM According to the nutritional labels on the foods I prepare my daily fat intake is only around 20 grams based on 2300 calories a day(FT trainer suggests around 90g). Are you saying this is unhealthy? I have continued to lose weight while training and just assumed my body would eventualy level out once it uses up its' remaining fat stores. I have been doing this since October and honestly feel better than I have in a long time.
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/04, 03:43 PM going up to your 90 g of fat wont hurt, but again, keep it healthy. dont just go out and eat a basket of fries because you have some fat calories to add during the day. forgot to add healthy fats are also important to brain functioning.. personally, i find that not including fats in my diet makes me less satiated. if im eating oatmeal, rice, chicken breasts, etc. all day i find i can never fill myself up, and just eat and eat and eat. when i throw in some peanut butter, almonds, cheese, etc. i am satiated longer, and feel less of an urge to eat more.
fsdsk Posts: 959 Joined: 2003/11/30	2005/07/04, 06:48 PM I try to stay around 20-30 too. 90 is just a bit too high for me
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/07/04, 07:37 PM I don't really know what my fat intake is, but I doubt that it is anywhere near the 30 gram area. DX
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/07/04, 07:38 PM Meaning lower than 30 grams. DX
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/07/04, 07:38 PM Meaning lower than 30 grams. DX
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/07/05, 09:14 AM DX--are you trying to say you're fat intake lower than 30grams:big_smile:
thosecrazysims Posts: 157 Joined: 2003/09/22	2005/07/05, 09:32 AM Where did you come up with 90g of fat. lol! I never get that high. It just goes into the 30 to 40 range. Should I worry about it right now or wait until I get more accustomed to the diet. ============ Quoting from bropie: going up to your 90 g of fat wont hurt, but again, keep it healthy. dont just go out and eat a basket of fries because you have some fat calories to add during the day. forgot to add healthy fats are also important to brain functioning.. personally, i find that not including fats in my diet makes me less satiated. if im eating oatmeal, rice, chicken breasts, etc. all day i find i can never fill myself up, and just eat and eat and eat. when i throw in some peanut butter, almonds, cheese, etc. i am satiated longer, and feel less of an urge to eat more. =============
thosecrazysims Posts: 157 Joined: 2003/09/22	2005/07/05, 09:33 AM Thanks for all the Info. :) -------------- \\"Never say TRY because it gives you the chance to quit.\\" Lori C Sims loricsims@freetrainers.com
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/05, 09:37 AM wow.. personally, i can hit 90 grams easily in one day.. heck for me, one pb and j sandwich packs 30 g of fat! over the day, fat from meat, cheeses, almonds, olive oil etc. that i eat slowly add up, but i rarely go over 90 grams.
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/07/05, 10:10 AM lol Yeah That's what I was trying to say. I don't know why it posted twice. DX
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/07/05, 10:37 AM Lori, I think you should continue to try and keep your fat intake down to 30g or less...sorry bropie...If you focus on it now you will teach yourself the correct LF food choices. As I said earlier, I found my culprits were PB, nuts and high fat cheeses and OK--chicken wings(big weekness). I don't rule all these out completely now, but I sure limit them (actually I was in a hurry this morning and had PB with a banana-but I don't do this too often, expecially since I use regular PB as opposed to the natural stuff). This way, if I am "bad" and I eat some higher fat munchies, I'm not going to go too overboard on my fat intake for the day. A couple of ideas for a quick LF breakfast--my favorites: LF cottage cheese + berries with oatmeal or bran buds OR egg substitute + small wheat tortilla + LF cheese + salsa
thosecrazysims Posts: 157 Joined: 2003/09/22	2005/07/05, 10:58 AM Thanks Guys and Gals. :) -------------- \\"Never say TRY because it gives you the chance to quit.\\" Lori C Sims loricsims@freetrainers.com