So first thing you can do is portion control. Instead of having two eggs, try having one egg and half a cup of egg whites. Instead of half an avocado, try having a quarter. Instead of putting a tablespoon of olive oil in your pan, try using coconut oil spray.
Try substituting foods that are barely noticeable - for example egg whites have basically no fat while an egg has 6g of fat. You can swap out two eggs for egg whites on your avocado toast and you just saved 12g of fat.
PB2 is a great option too - powdered peanut butter - instead of 1 Tbs. nut butter, try 2 Tbs. of powdered. You just saved 14g of fat. Now this isn’t to say nut butters are “bad” for you, they aren’t but if we think if food as a budget we have to spend each day relative to our goals, then you have a certain amount of fat grams to spend and it’s up to you how you want to spend them.
I also recommend ditching salad dressings and sauces which often add very little to dishes other than 20g of fat. Try using fresh lemon or lime juice, hot sauce, mustard, or some greek yogurt and salsa instead of salad dressing.
Avoid using things like mayonnaise which add little flavor to food. Same goes for cheese - most people aren’t eating super flavorful cheeses. It’s bland white and yellow cheeses that honestly you won’t miss if you take them out.
I used to eat a lot of cheese and was shocked to discover how little I missed cheese when I got rid of it. If cheese is on something, I usually can’t even tell I’m eating it yet it has a huge amount of fat. So saying no to cheese is an easy way to control your fat macro especially if you are eating at restaurants.
Speaking of restaurants, try asking for sauces, butter, oils and dressings on side so you can control how much you want to add. Don’t be afraid to ask if a dish is cooked in fat (it probably is) so you know what you’re ingesting.
Another way to save fat macros is buy leaner cuts of meat - so instead of getting 88% beef, go for 94% lean. Instead of 93/7 turkey, try 99% lean. And you can play around with both for variety. Sometimes I like 93/7 and sometimes I go for 99% just to mix up what I’m spending my fat macro on.
Tell me below which tip you will use to save your fat macro!
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