Fat percentage

Just wondering what people's macro breakdowns typically are. The last week or so I've been stuck at slightly above 30% fat, which I'm not totally comfortable with even though it's mostly from healthy fats - peanut or almond butter, milk, yogurt, cheese. That leaves my protein at about 25 and my carbs at 45-ish. I used to have the hardest time getting my carbs below 50% and now it's impossible to get my fat below 30. Not to mention trying to control my sodium and fiber intake. Geesh. So much to think about!!

I usually come in pretty close to 30/30/40.  For me the hardest part is keeping the calorie total where it should be.  The number tends to creep up as the week progresses.  Try eating more protein.  That will bring the fat and carb percentages down a little.  Two tilapia fillets for lunch will give you 40 g of protein for only 200 calories.  Two 4 oz bonelss skinless turkey cutlets, cooked any way you like, will give you 52 g of protein for only about 220 calories. 

I have to really try hard to get enough protein and fat in my diet and tend to wind up at around 50/25/25.  I'm just a big fan of fruit/veg/grains/beans/pulses and I don't like nuts or fatty foods.  I do try and make sure my protein intake is at or above 100 g per day, though. 

I've been hitting about 20/30/50, fat, protein, carbs for the past week. I've been eating a lot better overall and so I'm not getting too worried about it. The carbs are all veggies, fruit, and whole grains; and the fat is all from healthy foods. Since I switched my diet up I don't have to pay as close attention to the fiber, sugar, and sodium - I hit the fiber easy, everyday, and the sugar and sodium have halved!

Before my "clean eating experiment" I was usually pretty close to 30/30/40, but a lot of that came from breads, cheese, and peanut m&ms :)

I think I do need to try for more protein that isn't also fatty, like less peanut butter and red meat! It's just so much easier to stick a tablespoon of pb in my oatmeal or have tuna with mayonnaise instead of cooking a chicken breast or a piece of fish. Laziness :P

In February I was at /Fat - 27.5%, Protein - 30.5%, Carbohydrates - 42.0%/. March (so far) seems to be even more into protein - /Fat - 28.5%, Protein - 32.0%, Carbohydrates - 39.5%/.

I've had the hardest time getting my carbs below 55 when I started. I had to cut down the amount of fruits I eat significantly. I used to have 3-4 pieces a day, now it's at most 2.5, usually 1.5.

I used to have oatmeal every single night of the week, now at least 2 dinners are salmon with steamed broccoli. I used to have a snack-like breakfast (cottage cheese, some nuts, a piece of fruit, cheese, quark - I'd snack on them over the first hour of work). Now I eat breakfast at home - 1 egg, 50 g egg whites, 30 g low fat ham cooked together, served with 100 g fresh veggies (cucumber, tomatoes, bell peppers) and 1 tbs of hummus or cottage cheese, and a cup of milk.

All this helped to change the ratio in favour of protein dramatically.

P.S. A great salad made with 60 g chicken (or tuna), 90 g  cooked black beans and 60 g avocado with a tbs of fat free miracle whip is a 32/33/35 ratio for 300-330 kcal (tuna vs chicken)

Original Post by maha-kisa:

P.S. A great salad made with 60 g chicken (or tuna), 90 g  cooked black beans and 60 g avocado with a tbs of fat free miracle whip is a 32/33/35 ratio for 300-330 kcal (tuna vs chicken)

 

 That sounds good.  I'll have to try it.  Maybe we should start a thread in nutrition where everyone posts a quick and easy delicious high protein healthy recipe.

I definitely have a hard time bringing up my protein and fat percentages, but really it's because so many of the vegetarian sources of protein are carby.  If I get 25/25/50 I consider that a pretty good day, and I can easily get 100 - 140 grams of protein into that mix.  (Lentils are amazing).

I'm not sure my best high protein recipes are quick - or at least not as quick as maha-kisa's.  Quick high protein for me is a cup of cottage cheese!  Not sure I call that delicious exactly though.

Original Post by meganr:

I definitely have a hard time bringing up my protein and fat percentages, but really it's because so many of the vegetarian sources of protein are carby.  If I get 25/25/50 I consider that a pretty good day, and I can easily get 100 - 140 grams of protein into that mix.  (Lentils are amazing).

I'm not sure my best high protein recipes are quick - or at least not as quick as maha-kisa's.  Quick high protein for me is a cup of cottage cheese!  Not sure I call that delicious exactly though.

I hear ya. I'm a vegan. My life must include carbs.

I deal with it by having 2-3 protein shakes a day, but geeez is that expensive.