fat vs calories

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Gillian622

Joined: Feb 15
Posts: 27

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Posted: 17 Nov 2017, 05:48
I'm looking for suggestions for low carb and low fat suggestions. I know meat is low carb but it's also high fat, even the low fat meats, and by the end of the day, I'm a bit higher on fat than I want to be. I'm not chicken's biggest fan but I'll eat it. I love eggs but they add in fat too. I'm kind of a mix between Atkins and Volumetrics. All the veggies are great but my calories yesterday were just under 800. That's too low, but my fat level was over 30%. I want to be around 1200-1400 calories and under 30% for fat. Where do I get the calories without raising the fat and carbs?
Kathy carter

Joined: Apr 15
Posts: 47

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Posted: 19 Nov 2017, 22:10
You’ve to be very careful while choosing what you eat.Try some diet plan for a healthy bpdy.
Kishlette

Joined: Apr 11
Posts: 103

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Posted: 20 Nov 2017, 04:45
If you're looking for foods that are low in both carbs and fat, you're really just going to end up with high protein and very watery foods like certain vegetables, as you've mentioned). So other than vegetables, off the top of my head, I'm thinking seafood (shrimp/prawns, lobster, shellfish), fish (tuna, white fish), tofu, whey protein supplements and some yoghurts (but choose carefully for low sugar ones). I strongly disagree with the assessment that even lean meats are high in fat - it really depends on the particular meat, cut and how it's prepared; trimmed chicken breast (poached, grilled), turkey, pork loin and game meats (e.g. venison, kangaroo, goat) are incredibly lean.

That said, I think you may be making this a bit harder on yourself than necessary. Not all fats are equal when it comes to your health. I agree with minimising saturated fats (i.e. animal fats) but other fats are not something you should be avoiding. Eggs, nuts, salmon, etc. contain fats that can be very beneficial. Omega-3 and omega-6 fats are essential triglycerides - i.e. we need them but cannot produce them ourselves, so require dietary intake. Don't quote me on this but I think minimum recommended requirements are about 1000mg per day of EPA and DHA (combined) and ~4000mg of total omega-3s (ALA, EPA, DHA and DPA combined). So I would really re-think the low fat approach and consider being a little more nuanced about that - maybe not decrease fat but rather look at what kinds of fats you have in your diet.

Similarly, not all carbs are equal either. Yep, avoid a lot of refined sugars, but you'll want to think about fibre-rich foods (such as beans) and low GI foods (e.g. wholegrains), can be beneficial for you in a number of ways (e.g. oats, farro, freekeh, etc.) Again, you may want to consider being more nuanced around carbs.

Of course, choose a diet that's right for you and one that you can adhere to and sustain. For myself, a balanced diet, rather than one that excluded (or attempted to exclude) certain food groups was the most effective and represented the least likely to produce deficiency. I was very successful with that approach, just aiming for a calorie deficit and found I naturally gravitated towards a decent amount of protein as that keeps me full. It was easy to continue into 'maintenance'.

Just some suggestions. Best of luck.
adorian_olds...

Joined: Nov 17
Posts: 4

      quote  
Posted: 20 Nov 2017, 09:37
I would share with you an article about carbs and how to choose the best ones based on their Glycemic Index, because it usually dictates the quality of the product. For instance, white rice versus brown rice. Brown rice has a lot more nutrients, it's more qualitative than white rice. The same is for pasta made from wheat, whole wheat or corn and rice. It will give you a clear view about it and respond to a part of your question: https://goo.gl/cfA35B

Low fats are about unsaturated fats which come from vegetal sources: nuts, peanuts, almonds etc. Basically the unsaturated fats must preserve a liquid form on the room's temperature. Saturated fats come from animals and they are solid at room's temperature. You need them both but focus more on those unsaturated. However, you should know the coconut oil is a saturated fat even though it comes from a veggie source and it cause hormonal imbalances if consumed in large quantities. Check out this article about basics of nutrition and you'll get a clearer perspective and I think it will respond to the rest of your question: https://goo.gl/LeWR8d

After you read these two you will understand what contains carbs, fats or proteins. Meat usually is considered low carb because it basically has none. The calories from meat are present in fats and proteins.

Gillian622

Joined: Feb 15
Posts: 27

      quote  
Posted: 21 Nov 2017, 08:52
Kishlette wrote:
If you're looking for foods that are low in both carbs and fat, you're really just going to end up with high protein and very watery foods like certain vegetables, as you've mentioned). So other than vegetables, off the top of my head, I'm thinking seafood (shrimp/prawns, lobster, shellfish), fish (tuna, white fish), tofu, whey protein supplements and some yoghurts (but choose carefully for low sugar ones). I strongly disagree with the assessment that even lean meats are high in fat - it really depends on the particular meat, cut and how it's prepared; trimmed chicken breast (poached, grilled), turkey, pork loin and game meats (e.g. venison, kangaroo, goat) are incredibly lean.

That said, I think you may be making this a bit harder on yourself than necessary. Not all fats are equal when it comes to your health. I agree with minimising saturated fats (i.e. animal fats) but other fats are not something you should be avoiding. Eggs, nuts, salmon, etc. contain fats that can be very beneficial. Omega-3 and omega-6 fats are essential triglycerides - i.e. we need them but cannot produce them ourselves, so require dietary intake. Don't quote me on this but I think minimum recommended requirements are about 1000mg per day of EPA and DHA (combined) and ~4000mg of total omega-3s (ALA, EPA, DHA and DPA combined). So I would really re-think the low fat approach and consider being a little more nuanced about that - maybe not decrease fat but rather look at what kinds of fats you have in your diet.

Similarly, not all carbs are equal either. Yep, avoid a lot of refined sugars, but you'll want to think about fibre-rich foods (such as beans) and low GI foods (e.g. wholegrains), can be beneficial for you in a number of ways (e.g. oats, farro, freekeh, etc.) Again, you may want to consider being more nuanced around carbs.

Of course, choose a diet that's right for you and one that you can adhere to and sustain. For myself, a balanced diet, rather than one that excluded (or attempted to exclude) certain food groups was the most effective and represented the least likely to produce deficiency. I was very successful with that approach, just aiming for a calorie deficit and found I naturally gravitated towards a decent amount of protein as that keeps me full. It was easy to continue into 'maintenance'.

Just some suggestions. Best of luck.

Thank you. I agree with what you are saying. I'm trying to keep fat down to about 30 grams a day. So that's about 10 per meal and when you have meat that's between 3.9 and 4.something per serving, it ups the ante. I often have salad and the dressings can also add a lot of fat, although I'm searching for low fat that I like. One issue is that while I do tuna, I do not eat any other seafood or beans, other than green or wax beans. I have eggs every day either at breakfast or in a salad. I have to severely limit wheat due to an allergy. That's why I use the PF Very Thin bread. I'm going to start experimenting with more vegetables and grains. I don't have access to game meat and I don't think there is any Kangaroo in the US. Not much goat either. I'd be willing to try if it was. I'm trying to combine Atkins, which is high fat and Volumetrics (which is high veg/salad). Again, thank you. Your answer was well thought out and I appreciate your time.
Kishlette

Joined: Apr 11
Posts: 103

      quote  
Posted: 26 Nov 2017, 18:36
You're most welcome! I hope it helps.

Yes, salad dressing can be an issue. I found a low fat tzatziki and another yoghurt-based one that I really liked. Lemon juice also really works for me.

Trimmed pork loin and chicken breast may be your best bet from a meat perspective. Venison is fantastic if you can find it. And I love wholegrains - I have a kitchen full of different ones! Things like black rice, wild rice, freekeh, farro, quinoa, teff, kasha, kamut, black barley..the list goes on! Bob's Red Mill is a US company that sells a bunch of organic wholegrains if you're interested.

You know what really helped me? Pre-prepared food. I went onto Youfoodz for two meals a day a while ago (I assume it's actually a US company that came over to Australia, where I live). It was fantastic - fresh food rather than frozen. Taught me a lot about portion control and how to put together a plate of food. I realised I just ate far too much. Saved me all the weighing and food logging too. I just added more vegetables and grains, as they're relatively meat heavy.

Best of luck.



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