grams of fat

[sweetdream]

How many grams of fat should be taken in daily?

20-25% of daily intake, right?

so if I ate an average of 1600 calories per day that would be

1600*.20=320/9 =35.5
1600*.25=400/9=44.4

so that would mean I should only try and eat 35-44 grams of fat per day, right?

I do not eat fat from bad foods, but lately have been eating a lot peanuts, peanut butter, cheese, tofu and soymilk (which I have large portions of because it's my breakfast, and meat so these are the areas in which I obtain the fat from mostly.

Your math is correct.

[.V.]

You got it. Most people consider 20% of calories to be about right.

[sweetdream]

ok thanks!!! I think now I know the problem!!! being a vegetarian really did make me eat less fat and I knew that at the time I just didn't really realize how much of a difference it makes!! looks like I know what to watch out for in my diet now!!

[minime]

I don't agree with the 20-25% thing. I don't think it should be counted as a percentage but rather as an absolute number.

Since fat is an essential nutrient in the body, it is important not to go too low.

Fat does not make you fat, it is total calories that will determine how much weight you lose or gain. Whether those calories come from fat is irrelevant.

I have read 0.4g per pound of bodyweight should be taken in at a minimum. I don't know where that number comes from however. Personally I prefer a high fat diet, i feel it is more tasty, keeps me well nourished and keeps me more 'full' than a higher carb diet.

I consume I guess about 90-100grams of fat per day, one day recently I got up to 120grams but I'm not sure what got into me that day. A nut-attack I believe.

I think once you are meeting minimum requirements for your body of protein and fat (the essential macronutrients) then the rest is up to you. So if you have 1600 calories, you should eat 100g of protein and 50g of fat at a minimum in my opinion. That leaves 750 calories to be distributed as you wish. More protein, more fat, or all carbs it is up to you.

just my 2c

[sooner_ed]

Originally Posted by minime

I don't agree with the 20-25% thing. I don't think it should be counted as a percentage but rather as an absolute number.

Since fat is an essential nutrient in the body, it is important not to go too low.

Fat does not make you fat, it is total calories that will determine how much weight you lose or gain. Whether those calories come from fat is irrelevant.

I have read 0.4g per pound of bodyweight should be taken in at a minimum. I don't know where that number comes from however. Personally I prefer a high fat diet, i feel it is more tasty, keeps me well nourished and keeps me more 'full' than a higher carb diet.

I consume I guess about 90-100grams of fat per day, one day recently I got up to 120grams but I'm not sure what got into me that day. A nut-attack I believe.

I think once you are meeting minimum requirements for your body of protein and fat (the essential macronutrients) then the rest is up to you. So if you have 1600 calories, you should eat 100g of protein and 50g of fat at a minimum in my opinion. That leaves 750 calories to be distributed as you wish. More protein, more fat, or all carbs it is up to you.

just my 2c

Hey minime. Interesting post. You're the first person I've ever heard this from. It has me thinking about changing my diet, but I have a couple of questions.

1. How many grams of your total fat intake is saturated?

2. Would a higher fat diet such as yours work for marathon training?

3. I'm assuming that eating that much fat would curb your hunger. As a result, approximately how many calories do you consume in a day?

4. and finally, what foods do you eat to consume that much fat?

Thanks.

[minime]

Hi Ed, sorry for the delay! Let me answer you questions as best I can.. I haven't been logging my food on a daily basis, but I can look back to some older entries and see.

1. It seems the last couple of log entries I have, my saturated fat grams were about 35. Getting to 40 on a day where I ate a lot of eggs.

2. I've never trained for a maraton, but while training for my 125-mile bike ride I kept my diet the same at about 50% fat during the week. However on the day I did my long training ride (either saturday or sunday most weeks) I would that day eat a lot more carbohydrates and calories in general.

3. My appetite varies - I do feel that high fat curbs the appetite, I can go long periods without eating and not have issues. However, I have always quite a hearty appetite in general, and still do. But instead of grazing I now usually eat a few larger meals a day instead of eating 6+ times

My intake varies throughout the week, I follow my hunger. Probably anywhere from 1500 to 3000 but I suspect my average daily calories would probably come out at 2000.

I am sure I could eat a lot less on this diet without feeling super hungry, if i needed to drop weight.

4. I would say at least 50% of my fat in a day comes from nuts, which is probably not ideal but I do love nuts! I eat walnuts, cashews, almonds, peanut butter, pecans etc.

Other sources of fat that I eat: egg yolks, beef, dark chicken, bacon, butter, coconut (shredded, oil, flour).

I think if I was trying to drop some weight (as I believe you are?) I would follow a similar plan as I do now, but cut back some on my nut consumption - seriously an ounce of nuts is NOTHING, I could eat the bag if I allowed myself to

Also I would probably cut my carbs further, right now I am eating quite a bit of fruit, usually 3 fruit a day and a cup of oatbran in the mornings is where most of my carb comes from. Also i eat potatoes if I make stew.

Also I would increase my veggie consumption as they are quite filling for practically no calories.

so there you have it! I quite enjoy talking diet so feel free to ask any more questions