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Cutting out fat??

swee_tee Posts: 76 Joined: 2006/04/20	2006/04/27, 08:52 AM Help!! I am only supposed to get 24g fat a day, and I an getting around 35-40g a day. I am not eating sweets or candy, much as I want to, but eat much healthier like yogurt and fruit and such. What should I do to lower my fat intake? PLease help!:(
swee_tee Posts: 76 Joined: 2006/04/20	2006/04/27, 10:01 AM I should add that my calories are around 1500-1600 a day, and carbs 150g, but fat seems to be my big problem. I heard that if you don't cut the fat, then you lose weight, but not body fat? Is that right? I am also exercising 4-5 days a week, cardio and weight training stuff, and do housework everyday of the week, counts too, right!! lol
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/04/27, 10:31 AM It just takes some tweaking of your diet to reduce fat. Switch to low or no fat things like yogurt, milk, cottage cheese and cheese. Eat only lean meats like chicken breast, turkey breast, fish, tuna packed in water/broth, very lean meats. Egg substitute or egg whites helps to reduce the fat you get from regular eggs. No junk food (crackers, cookies, chips etc) Eat only whole grain breads and whole grain rice. It takes a bit of time to get it right, but once you figure it out it gets much easier and a way of life. Make sure you do include healthy fats like olive oil, fish oil, almonds etc. I too struggled with this at first-even asked the same question on FT- and I eventually figured out what to eat and what to avoid. -------------- Even if you are on the right track, you will get run over if you just sit there.
swee_tee Posts: 76 Joined: 2006/04/20	2006/04/27, 11:06 AM thanks, fly, I have been trying so hard to cut out the fatty things, but the problem for me is that I like to munch. My son needs to eat the higher fat content foods, he is underweight, 6 y/o and weighs 35lbs, the same as my 3 y/o!! So I am trying to pick out foods for him as well as stuff that I would be less likely to eat.
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/04/27, 07:12 PM If it falls in your calorie range, do not fear fat. Fear over calorie consumption. -------------- Strength and Honor!
swee_tee Posts: 76 Joined: 2006/04/20	2006/04/27, 08:24 PM ok, my calories are always lower than my target. Example, today I had only 1220, my tarket being 1998. My carbs were half my target, protein was about half target, but fat was almost double target, target being 24.4, actual being 39g. Is it ok?
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/04/27, 08:40 PM No ma'am it's not ok. :) You need to balance it out and get closer to your target range and you need to get it balanced out. Fat isn't the enemy but when it's your main source of nutrition you're going to lose weight but put on fat. Eating a third less calories than your maintenance isn't doing you a favor. -------------- Mike in Pensacola Now.
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/04/27, 11:08 PM Get your protein up. Up your calories as mike says. It is one thing to be below your calories sometimes, but that far below on a continuous basis is not healthy, is not good in any way. -------------- Strength and Honor!
swee_tee Posts: 76 Joined: 2006/04/20	2006/04/28, 08:02 AM ok, it's just hard, cause then I seem to get more of the fat grams in the diet, guess no more excuses, need to just work harder!! Thanks for the advice. Protein shakes are ok to help with getting up my protein? I am going to research more on getting enough calories, protein but without the sugars!!:)
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/04/28, 09:17 AM Just a side note...you say your kids need more fat in there diet because they are underweight. As both mike and bb1 stated, don't fear fat...BUT...make sure it is healthy fat. Don't get your kids in the habit of eating junk food (cakes, chips) as a way of helping them put on wieght. Instead, start teaching them healthy eating habits. Things like nuts, healthy baked goods, lots of fruit and veggies, cheese, milk (choc milk's a good one) etc are a much better choice. Getting rid of the junk in the house will benifit everyone. Try and make junk food a treat they get every now and then..not a suppliment to their everyday diet! OK, I'll finish my lecturing now:big_smile:
swee_tee Posts: 76 Joined: 2006/04/20	2006/04/28, 09:21 AM I am trying to get the junk out of the house, I noticed that with getting into a diet and exercise plan, it takes time, just like getting the kids to eat healthier. Thanks for the advice, though. I am hearing a lot of "i want candy" from the kids, but they aren't getting it, or at least not all the time, 1-2 pieces a day. I am trying to eat better and get healthy fats in, but it is so hard to determine the best ones for you. I am researching it online now!!
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/04/28, 09:57 AM You're absolutely right, it does take time. Reading labels helps as well, especially when looking for treats for the kids. When the kids ask for junk, I make them read the label and point out how much sugar and/or fat is in the product (mind you my kids are now teens) I buy things like rice crispy squares and granola bars for their school lunches, but I always read the labels because some are just "candy" disguising themselves as healthy foods! I just found that the only way my family will stay away from pop and chips is to not keep it in the house. I only buy them for special occasions like sleep overs and parties and after the party is over, the junk is removed. If it's in the house, I'll eat it-even though I know better:surprised: Special occasions is the only time I'll buy "sugar shock" type cereal as well. As an example, when I stopped buying cases of canned pop, all of a sudden I was having to buy milk more frequently..the kids just switched to drinking chocolate milk...a far better choice than pop! I now keep cases of bottled water in the house and they help themselves. Good luck-I know it's challenging but it is sooo worth it, for the whole family, in the long run
swee_tee Posts: 76 Joined: 2006/04/20	2006/04/28, 10:02 AM thanks fly for the advice. It is so hard not to give in to the kids, one is 6 and the other is 3, esp. when their friends have all the best stuff, you know what I mean. I don't take them to the grocery store anymore, and that seems to help some. They still have some easter candy, and I am trying to ration it out, but they still get the I want, I want, I want!!! This site is one of the best that I have been to that gives great advice and can actually help, esp when the munchies come calling!!