Fat restriction

[Chirpy]

Hi all,

Looking for advice from those of you who have knutritional knowledge. :)

Due to a GI problem, I can't eat a lot of fat. For example - if I eat more than about 3-5g of fat in one meal, I'm incapacitated with pain for the next few hours. Doesn't make life too easy. Anyhow, I've gotten used to it in the last couple of years, and have adjusted my diet accordingly - I know just how much I can eat to prevent those **MUST EAT CHOCOLATE, CHEESE, PB, ANYTHING** cravings without setting off the temperamental tummy. Whew.

I've been tracking my nutrition on Fitday for a while. Overall caloric content is in line with my goals and calculations, protein is coming up now that I'm focusing, and I'm happy with the variety in my eats. HOWEVER - the composition of carbs/protein/fat is about 60/30/10.

The question: Is this ratio OK? What are the effects of such low dietary fat? What, if any, adjustments should I make in training?

Thanks in advance.
Chirpy

[Blondell]

Overall, the macros don't matter much. Where are your fats coming from?

[strongchick]

How many grams are you getting?

the problem with too low fat is that many vitamins are fat soluble only. You risk malnutrition if your fat intake is too low. too low fat also has an effect on the thyroid, as well as the hypothalamus.

What is a typical day like for you?

[Chirpy]

Hi guys,
I'm getting approximately 20-25 g of fat a day, sometimes more, never less. Mostly from fats inherant in the food - such as oatmeal, lean meats, low/no fat dairy and my weaknesses - peanut butter (mostly the natural variety), almonds, and the once-a-week-whether-I-need-it-or-not dose of bittersweet chocolate chips. 12 of them. :baby:

Typical day:
meal 1: 1c oatmeal with 1 egg white, 1/2c low fat plain yogurt, 1/2 banana or other fruit.
meal 2: apple and 1/2c 1% cottage cheese
meal 3: (varies greatly, but for simplicity...) chinese-style soup. Consists of miso broth(2c), rice noodles(1c), fresh veggies (1.5c), flavourings (hot, fish, and soy sauces), 1 whole egg, and fish (1/2c)
meal 4: fruit and protein shake (approx 200 cal, 40g protein)
meal 5: 4oz lean red meat (home-grown, we process our own), 1c rice or potato, 1.5 c cooked veggies, 1c greens. Sometimes cookie or fruit for dessert
meal 6: (if needed for calorie totals) fat free milk and few almonds or tsp. PB.
Cooking done with no added oil/butter

Oh - total calories approx 1700/day. I'm 5'9" 155lbs, and need about 2100cal/day for maintenance. Currently I'm in a deficit and successfully and slowly losing weight. :happy:

Thanks for feedback.

Chirpy