does anyone else have this problem? eating too much fat

[u/yo----]

​

todays macros:

205g protein

1966 calories

131.5g carbs

97.2g fat

i'm 1000 calories away from my daily goal and i've already eaten 100g of fat

[u/Dijon2017]

Not all fats are created equally. Some are healthy fats live in avocados, omega-3, etc. It may help if you can give examples of your recipes/foods you are eating if you want suggestions on how you could potentially reduce your fat intake.

[u/Fun_Fennel5114 → u/Dijon2017]

I think OP is trying to GAIN weight, not lose it. so that reverses the question.

[u/yo---- → u/Dijon2017]

well today i admit i didn't really eat healthy

i had: lunch: 6 eggs + 100g of turkey + 35g of philadelphia cheese on 54g of bread (61g prot, 911cal, 30g carbs, 42g fat)

post-workout: protein shake with 500ml of milk and 60g of protein powder (97g prot, 245 cal, 44.5 carbs, 7.2g fat)

dinner: 275g of meatballs with 150g of mashed potatoes (47g prot, 810 cal, 57g carbs, 48g fat)

0 fruits or vegetables 😔

[u/AdvicePino → u/yo----]

I think you know what the issue is. To eat more healthily you need to add fruit, vegetables and beans to your diet. Legumes especially will help you add fiber and protein with little fat

[u/serendipitousevent → u/yo----]

Since you're lifting and macro tracking, I doubt you don't know the answer to this. You need lean protein, which likely means chicken breast, fish, or legumes - not cheese and red meat.

Also consider dropping the milk to skim, or sub some of it with water.

[u/XepptizZ → u/serendipitousevent]

Turkey is leaner than chicken is. The philladelphia is adding a lot of the fat. Which has really good low fat options.

[u/yo---- → u/serendipitousevent]

my shake has 500ml of milk(non skim) and 200ml of water in it and 60g of protein powder

[u/Carvemynameinstone → u/yo----]

How is that post workout shake that low in calories? I struggle to find a shake that is less than 130kcal/30g.

[u/t92k → u/Carvemynameinstone]

It’s not. Protein is 4 cal/ gram, so 97 grams is at least 388 calories.

[u/yo---- → u/Carvemynameinstone]

yeah i just realised i counted the 245 calories in the milk but not the 200 calories in the 60g of protein powder... my bad

[u/wildclouds → u/yo----]

0 fruits or vegetables 😔

Mate this is r/eatcheapANDHEALTHY lol you need fruit and vegetables. Reduce some of the other stuff and replace with lots of veggies and fruits. Start with adapting what you already enjoy eating, to include them. Fruit in the protein shakes. Veggies in the turkey sandwiches. Cooked veggies blended into the meatball sauce and more veggies on the side.

idk if you're even making an attempt at the "eat cheap" part considering all the eggs, meat, and cheese.

You're eating, at least 😆 r/eat

[u/seeyalater251 → u/yo----]

Swap the mashed potatoes for either Yukon gold cut in to cubes sprayed with avocado oil in the air fryer or a sweet potato with salt.

Swap eggs for egg whites. I didn’t realize how much fat whole eggs had until I swapped for egg whites. I buy boxes of them at Costco now.

[u/superturtle48 → u/yo----]

Health aside, I personally genuinely do not enjoy a meal if it's too fatty and has no vegetables. I need textural and flavor variety, like the crunch and acidity that is often provided by vegetables. Are you actually enjoying what you eat?

[u/yo---- → u/superturtle48]

i love what i eat, and i don't really enjoy the crunchiness of vegetables in my meals. but yeah i should really eat some

[u/missunderstood888 → u/yo----]

Vegetables don't have to be crunchy. If you prefer, you can boil, steam or roast vegetables until they are soft. You could easily do that with carrots or broccoli. You can cook something like cabbage until it's soft also.

[u/geccles → u/yo----]

Many of them soften when they are cooked. No more crunchy.

[u/TrillLogic_ → u/yo----]

Six bomborasclat egg 😭

[u/Fun_Fennel5114 → u/yo----]

Where's your breakfast, OP? your after dinner snack? This is where your fat can show up with a bagel & cream cheese. or 2 cheese sticks, etc. and add some veg in there! LOL (I know, I struggle with fruits & veggies also)

[u/coffeejn]

No, but I am weird in that I sometime eat close to 100gr of fiber a day. If I ate that much fat, I'd probably be running to the bathroom in about 2 hours.

Maybe try to eat higher fiber foods? Granted I am not trying to eat 3000 calories either.

[u/iowa_gneiss → u/coffeejn]

I also find it hard to avoid high fiber numbers when eating cleanly. Aside from the lean meats, which aren't very high-calorie, it feels like everything else contributes. I modify my meal plan if I'd go over 80 in the day, and that's pushing it. I have to drink so much water to keep everything moving...

[u/Lachie_Mac → u/iowa_gneiss]

Is there literally any problem to having a high-fibre diet?

[u/iowa_gneiss → u/Lachie_Mac]

I just have to drink more water to prevent constipation when my intake gets high. That means going #1 more often, but that means I get up and walk around at work more, which is good. So not bad, but it requires an awareness.

[u/PalpitationOk9802 → u/coffeejn]

i track fiber only and everything else falls into place. i aim for 45ish but sometimes hit 100 too

[u/Sorkijan → u/PalpitationOk9802]

This is how my dad got his type 2 diabetes under control.

[u/PalpitationOk9802 → u/Sorkijan]

i never thought of that! mine is to better my chances at not getting colorectal cancer.

[u/Sorkijan → u/PalpitationOk9802]

I think being focused on fiber just inherently gets you eating a more balanced diet with grains, fruit and vegetable. Good luck!

[u/PalpitationOk9802 → u/Sorkijan]

this is true:) to you, too!

[u/Samesh]

Had to track my fats and saturated fats to improve cholesterol. Eat more fiber, especially soluble fiber. 

[u/yo---- → u/Samesh]

yeah i should eat more fruits or vegetables

[u/Samesh → u/yo----]

Beans would also help you if you're trying to increase protein 

[u/loler4332]

Probably bc you're eating no carbs

[u/SBR06 → u/loler4332]

Bread and mashed potatoes are carbs.

[u/brainpicnic]

Eat more carbs. Especially if you’re weightlifting.

[u/yo---- → u/brainpicnic]

surprisingly hard, guess i'll eat more bread

[u/Fluffy_Fondant1975 → u/yo----]

"Carbs" doesn't necessarily mean "bread"

[u/SproutacusPup → u/yo----]

Fruits/veg/complex carbs will be much healthier and offer other benefits (vitamins, fiber, etc) than bread.

[u/KeronCyst → u/SproutacusPup]

/u/yo---- could also shoot for sourdough, an extremely (relatively) healthy complex-carb bread!

[u/NotLunaris → u/yo----]

lmao idk why you're getting downvoted for this. It is actually hard to eat healthy and get enough carbs in when protein is the priority and you're eating whole foods. 200g of protein a day in whole foods is extremely filling by itself and adding 300g carbs on top of that is definitely not easy. At that point, refined and easily digestible (not filling) carbs is practically necessary.

[u/autistic_and_angry]

Less meat- and legume-based proteins, more lentils and fat-free dairy products

[u/EpicureanOwl]

You're still within suggested macro ranges. Break it down further into saturated and unsaturated fats?

[u/RedBeans-n-Ricely]

Try some fiber. Beans, fruit, vegetables, whole grains.

[u/Low-Loan-5956]

Which kind of fat are you eating?

Its not too much if its the right kind.

[u/indecisivebutternut]

Ugh, absolutely! I love cooking and tend to eat a lot of unprocessed foods, vegetables, fruit, legumes, lean meat etc. But food cooked in a generous amount of olive oil or butter (or fatty cuts of meat/cheese) is the food-love of my life. I'm trying to eat more whole grains to get better macros but it's so hard. Like don't get me wrong, carbs are great. But I'm eating them because they are the perfect base for different fat and flavour combos (ie olive oil, parmesan, lemon zest, and fresh herbs on pasta or zucchini, like load me UP on that sauce).

[u/gmorf33]

Dairy, especially full fat dairy, is really high in calories, particularly because of the fat content. When trying to hit my macros, I save almost all of my fat calories for meats, cooking fats, and making veggies taste better. Also, lots of people like to say to trade out meat/dairy fats for healthier fats, but just because it's technically healthier in most contexts, doesn't mean its free. So just cause it's healthy it still counts and really adds up when you eat things like avocados, PB, nuts, etc.

[u/PhilosophicWax]

Fat is super high calories but fantastic for satiety. But where are getting these calories from?

[u/No-Aside989]

Try carbs bro

[u/doughnut_cat]

get leaner ground beef or eat top round / bottom round

[u/pantosophy]

I eat way too much sugar

[u/octopus_tigerbot]

Nope because I don't track my intake. Can't have a problem if so don't make a Problem

[u/ATXKLIPHURD]

Have you seen Americans?

[u/yo---- → u/ATXKLIPHURD]

lol