Weight Loss
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How many fat grams is a low fat diet?

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What amount of fat grams do you need to stay under to be considered on a low fat diet?

Also a good questions for carbs?

I'm new and its been interesting to watch what my average is in carbs, fat, protien, etc. Over the last 8 days it appears that I eat a lot of carbs and sodium, which can't be good. I also only avg about 15 grams of fiber.

Is this a good track to stay on or should I decrease/increase something????????

This website is good for the calorie count and letting me know where I should be with that but how about the other stuff too????
Edited Oct 24 2007 14:36 by nycgirl
Reason: Moved to weightloss forum to increase responses.
15 Replies (last)

For weightloss 25g of fiber a day is recommended. 15g isn't so bad though but upping it is in your best interests. Do it slowly though so your digestive system isn't freaked out by it. Fiber One cereal is a fabulous way to increase your fiber (14g or some such per half cup).

I eat about 50% carbs a day with 25% fat, 25% protein.

Try and keep sodium down as much as possible, low sodium will prevent water weight and bloating which can be uncomfortable. 



Thanks!! I'm having a real problem cutting those carbs out.

Right now I'm at :

48.7% carbs, 15.7% protien, 35.6% fat.

Like right now I'm already at 1254 total calories for the day and we're supposed to be having spaghetti for dinner.....ah the joys of being poor and trying to be on a diet. I like the sauce more than the noodles so I may be able to get by with just eating a bowl of sauce (like soup) instead of also eating noodles.

Any suggestions out there for how to prepare the spaghetti?


I try to keep mine at 60% Carbs, 20-25% Protein, and 15-20% Fat.  So far it's working pretty nicely.  Sorry I don't have the grams, it really depends on how much you eat.

Rather than counting grams, I just go by the Analysis chart here at CC

I am on a high carb, low protein diet for medical reasons, so I try for 60 to 70% carbs, 25% protein, and the rest fat, with no more than 10% of the fat from saturated fats.  I try to keep my cholesterol count under 100 mgs and my sodium under 2000 mgs.

hey rys,

well the fda recommends about 60g fat if you're eating a 2000 calorie diet, which is about 27%.  so i guess that's about average.  if you're eating far below that percentage, then it's a low fat diet.  if you're eating way about 27%, then it's a high fat diet.  in the end (high protein, low protein, high fat, low fat), you have to figure out what works best for your body.

one thing w/pasta is that it helps to think of it more as a side dish or complement than a whole meal.  so you could make chicken/meatballs to mix in w/the veggies in the tomato sauce.  or you could just have pasta on the side of pork chops or something.  just fyi, in italy pasta is just a small "first plate," and then the entree comes afterward.  i'm not saying you should become italian, i'm just saying that that's one way to approach the pasta question.

Hi, I think it is important to consider that there are different types of carbs, different types of proteins and different types of fat!

 for carbohydrates... grain based carbs especially the refined ones should be very limited...they spike blood sugar levels.. vegetables are also considered carbs but you should eat as much as possible of those, organic is best! And some fruit is good too... apples are good because they don't spike blood sugar like some other ones do. 

As for proteins.. this is a tough one... but I think it is best to avoid soy.. soy can interfere with your thyroid and slow your metabolism.. as well as cause many other health problems! I recently started sprouting my own mung beans.. they are a whole food loaded with vitamins and they contain protein as well. Free range organic meat is ideal if you can afford it! Fish is great too, smaller fish will contain less mercury, try to limit salmon intake, the only salmon that can be sold legally is farmed, farmed salmon are fed food pellets which make their meat grey, so they are also fed a toxic coloring that is banned in Europe( I got that salmon info from david suzuki)

as for Fats: I try to avoid vegetable oil, unless it is cold pressed extra virgin olive oil,  We typically get way too much polyunsaturated fat which contains omega 6 in our diets due to high consumption of vegetable oils. We get omega 3 from fish, flax and walnuts... or fish oil supplements. If you are lacking in omega 3 your skin is more vulnerable to the sun and your brain is more vulnerable to depression. Most vegetable oil in processed food is rancid due to high heat, chemical or pressure extraction soybean oil is most processed and the worst possible oil to eat aside from motor oil ;) ** NEVER Cook with vegetable oils, canola ect... (olive oil included) because they are very unstable and turn rancid when heated. The best thing to cook with is coconut oil, because it is much more stable..coconut oil also has many health benefits look into it. www. mercola.com is a good site.

Good fats are very good for you, your skin arteries etc... Fat is not acurately named because fat doesn't make you fat.. refined carbs and sugars are much more efficient at that!

Thanks so much guys!


I could use some more pointers from you. I'm also allergic (along with a long list of other things) to soy. Soy being the most prevalent on that list of allergies. So my ENT suggests not eating anything with soy in it which I find really hard, which is why I would like to talk more with you about how to avoid it.

I have cut out eating processed meats. I only get the deli cut meats. I struggle with the boxed stuff and eating out. I didn't think soy was so bad for you. I always thought it was a good thing.

Is there anywhere on here where I could get a list of grained based carbs vs goood carbs?


most soy is also genetically modified which could contribute to allergies. I read all the ingredients on all the food I buy, to avoid soy among other things.

for a while I thought soy was the ultimate health food and I was eating a bunch of it... till i realized it was giving me bad skin. I did research on it and found several reasons why my skin could be effected by it, it contains phytoestrogens which act like estrogens.. anytime you mess with hormones it can show up on your skin. (the phytoestrogens have also been linked to thyroid and breast cancer) It also prevents absorption of many vitamins and minerals like  calcium and zincwhich is essential to good skin. Processed soy contains carcinogens and I could go on and on about it. You are better off without soy regardless of your allergy.

If you need another alternative protein, I like hemp protein in my morning smoothy which also contains:  about a pound of organic spinach a banana frozen berries, water, and stevia (a natural non-chemical sweetener)

as far as carbs that are grain based, it is simple anything that contains wheat... like breads, crackers, muffins, buns... any kind of flour based food should be limited. Many people are allergic to the gluten of wheat as well. Good carbs are whole foods all kinds of vegetables... brown rice is also healthy... just keep servings small.

one website I really like is www. mercola.com he has good health advice.

this website also contains some helpful information.


Since you have many allergies one thing to consider may be taking probiotics... ie: the good bacteria which should exist in your intestines. I like to take F.O.S. from chicory root which is a prebiotic fibre that selectively feeds the good bacteria in your gut. If you have good intestinal flora you should be less sensitive and allergic.

hope that helps!
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Just wanted to add my 2 cents about carbs - I don't have as hard a time restricting them when I saw how many dang calories they tend to have :)

I get my fix from La Tortilla Factory, Whole Wheat Low-Carb/Low-Fat Tortillas  - only 50  - they are a strong recommend!

For cooking your pasta, try getting used to whole wheat pasta... it is a little harder to digest, but, is soooo much better for you, and gives you a great added bonus of fiber!  Once you get used to it, much like brown rice... you will grow to love the nuttier taste of it!  Just make sure that when you start out with it, you are eating it with a hearty sauce, as it may overpower a light sauce in the beginning. 


Thanks, I opted to eat only like 8-10 noodles and mostly sauce. I don't mind too much as I would rather have the sauce. I love brown rice so I'll try the noodles too. Didn't really think of that.


Do you use the tortillas for making like wraps instead of sandwiches and stuff?


I agree, I prefer the extra sauce, and less noodles.  I do use a whole wheat high fiber tortila for wraps instead of sandwiches, they are fairly low in carbs and taste great.

Good luck


A tip on preparing the spaghetti. If you get precanned sauce, try the Hunt's 4 cheese in the can and add browned ground turkey. Tastes great and low cal and low fat and inexpensive.

Better to make it yourself, you can control the sodium too that way, but the Hunt's is an inexpensive, relatively healthy way to go.

We have also found that you can get by with a pinch of salt on preparing the noodles, works fine, and as long as you have sauce they taste fine (kinda bland when you eat one to check if it is done though)
i'd advise you not go on a low-fat diet, but eating high-quality healthy fats speed weight loss!!! think: omega-3 fats, cla, dhea, monosaturated fats, etc!!! 
As a way of upping protein and fibre, and still getting plenty of quality carbohydrates, I recommend eating lots of beans and lentils. They are also really cheap, so great when eating on a budget.
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