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Getting in Shape

Grams of fat?

My calorie counter has my nutrient goal at 39 grams of fat per day, and I always go over. I just feel like it is really low and almost impossible to come in under, because it counts healthy fats the same as unhealthy fats. To come in under, I would have to avoid all nuts and olive oil and avocado and that would be impossible for me, so I basically just disregard it.

What are your recommended daily allowances of fat, scaled to your calorie goals? Am I ok just ignoring this as long as I know I am eating healthy fat and maintaining my calorie goal?
Dreaming of our Hawaiian honeymoon! Wedding Countdown Ticker

Re: Grams of fat?

  • edited January 2013
    I'm suppose to get in 58g per day and rarely hit it.. 

    Today I'm at 28g (it's a little past 2pm here) and that's WITH an avocado, banana, almond milk, almond butter, nuts, quinoa, beans, etc that I have already eaten.. 
    Sooo.. what are your highest fatty foods? 

    EVOO is something to be stingy with. ESPECIALLY if you're cooking with it (honestly if you're cooking at high heats, consider swapping to coconut oil. EVOO turns a lot of its fat to TRANSfat when at a high enough heat, unlike coconut oil) 

    ETA: I think as long as you're not going crazy over your fat count because of processed things like cheese, beef, etc I wouldn't worry about it. It's been shown that people with "high fat" diets can have just as low of body fat % and gain just as much defined muscle as people with low fat diets.  
    In fact (I wish I could find the article, but I can't remember what it was called) I was reading an article about how people that do cardio in the morning seemed to greatly benefit from a high fat breakfast than those that with a lower fat breakfast. I would just try to avoid stuffing your face full of a ton of bad fast right before bedtime :o
  • edited January 2013
    I'm Paleo/Primal so I anywhere from 50 to 100g of fat a day, most of it saturated. There is nothing wrong with eating fat, and if you're only consuming 39g of fat a day and are trying to go lower, don't. You really shouldn't be going below 40 a day. Fat is crucial for body functioning (including cognitive, immune and reproductive health), satiety and nutrient absorption.
  • MFP has my goal set to 56 grams of fat per day, but that's before exercise. 

    yesterday after 60 minutes of body combat my fat goal went up to 77 grams for the day. To be honest though I don't really pay attention to that number because most of the time the fats I'm getting are from healthier options - if I were going over from fried food and baked goods, then I'd be worrying.
    image
  • In Response to Re: Grams of fat?:
    I'm suppose to get in 58g per day and rarely hit it..  Today I'm at 28g (it's a little past 2pm here) and that's WITH an avocado, banana, almond milk, almond butter, nuts, quinoa, beans, etc that I have already eaten..  Sooo.. what are your highest fatty foods?  EVOO is something to be stingy with. ESPECIALLY if you're cooking with it (honestly if you're cooking at high heats, consider swapping to coconut oil. EVOO turns a lot of its fat to TRANSfat when at a high enough heat, unlike coconut oil) 
    Posted by firsttimersluck
    The jury is still out on coconut oil being any better than any other oils, FTR.  I was talking to my doctor about it and she said that the initial research that's been done showing it be ZOMGAMAZING has been largely funded by related companies and can't be considered unbiased and that there is still a decent amount of negative literature about it.

    I'm personally a fan of a high heathy fat diet.  I try to keep saturated fats moderately low, and avoid trans fats as much as possible, but I don't even bother to count my healthy fats.  I feel better on a higher fat diet, my blood sugar is more stable, and my skin and hair look healthier.  I don't think going over a bit is bad, unless you have a medical reason for trying to keep that number low.  Now, if you're consistently doubling that number, I'd be concerned.



    image
    Everything the light touches is my kingdom.
  • edited January 2013
    In Response to Re: Grams of fat?:
    In Response to Re: Grams of fat? : The jury is still out on coconut oil being any better than any other oils, FTR.  I was talking to my doctor about it and she said that the initial research that's been done showing it be ZOMGAMAZING has been largely funded by related companies and can't be considered unbiased and that there is still a decent amount of negative literature about it. 
    Posted by J&K10910
    FTR, the research that shows we need 12 servings of grains every day was also funded by the grain-growing industry... But anyway, coconut oil is more heat-resistant than other oils so it doesn't oxidize as fast, so it's a good option to cook with. Opt for refined oil (which admittedly is not as beneficial as virgin oil) unless you like coconut-flavoured vegetables.
  • I never said it was BETTER or the BEST oil. I only use it when I'm cooking at high heats, for the reason I stated. Other than that, I stick with EVOO, as I think most people (at least on here) tend to. 
  • In Response to Re: Grams of fat?:
    I never said it was BETTER or the BEST oil. I only use it when I'm cooking at high heats, for the reason I stated. Other than that, I stick with EVOO, as I think most people (at least on here) tend to. 
    Posted by firsttimersluck
    Sorry, I think I worded my post poorly.  I'm glad you clarified.  I just know that awhile back there were tons of people here asking about coconut oil, and there was a lot of misinformation put out, and I just wanted to throw it out there.  I know it sounds like I was, but i actually wasn't trying to argue with you.  Sorry!

    image
    Everything the light touches is my kingdom.
  • nycrose2013nycrose2013 member
    100 Comments 5 Love Its First Anniversary
    edited January 2013
    thanks for the responses guys.

    I use MyPlate through Livestrong, and though I  much prefer it to MFP, it doesn't seem to adjust my nutrient allowances for exercise, only my calorie allowances. However, that doesnt seem like it makes sense so I will go in and double check that and see if I'm missing something.

    Most of my fat comes from nuts, eggs, meats (chicken and fish mostly but sometimes beef) and a little olive oil that I use when I sautee meats veggies. Oh and eggs too. I am following a very healthy, paleo-type diet and I feel like its fine, but seeing that I always go over I was starting to get concerned. I honestly don't know what else I'd even eat if I had to try to stay under 39! I'd probably starve!

    Like I said, I am adopting some paleo principles, but not trying to be too strict about it. If I want whole wheat toast or the occasional slice of pizza I'm going to have it, or else I would be a very unhappy lady.

    I think I'll just keep an eye on it and see if I need to adjust my overall calorie intake. Since no one else has claimed that they sucessfully maintain 39 grams of fat per day, I am gonna take it as being skewed by my low calorie requirement and see what I can do about it, or just ignore it.
    Dreaming of our Hawaiian honeymoon! Wedding Countdown Ticker
  • In Response to Re: Grams of fat?:
    In Response to Re: Grams of fat? : Sorry, I think I worded my post poorly.  I'm glad you clarified.  I just know that awhile back there were tons of people here asking about coconut oil, and there was a lot of misinformation put out, and I just wanted to throw it out there.  I know it sounds like I was, but i actually wasn't trying to argue with you.  Sorry!
    Posted by J&K10910
    It's all good. I come off that way quite frequently. I can see how one might think I'm all about the coconut oil based on my post :P 
  • In Response to Re: Grams of fat?:
    thanks for the responses guys. I use MyPlate through Livestrong, and though I  much prefer it to MFP, it doesn't seem to adjust my nutrient allowances for exercise, only my calorie allowances. However, that doesnt seem like it makes sense so I will go in and double check that and see if I'm missing something. Most of my fat comes from nuts, eggs, meats (chicken and fish mostly but sometimes beef) and a little olive oil that I use when I sautee meats veggies. Oh and eggs too. I am following a very healthy, paleo-type diet and I feel like its fine, but seeing that I always go over I was starting to get concerned. I honestly don't know what else I'd even eat if I had to try to stay under 39! I'd probably starve! Like I said, I am adopting some paleo principles, but not trying to be too strict about it. If I want whole wheat toast or the occasional slice of pizza I'm going to have it, or else I would be a very unhappy lady. I think I'll just keep an eye on it and see if I need to adjust my overall calorie intake. Since no one else has claimed that they sucessfully maintain 39 grams of fat per day, I am gonna take it as being skewed by my low calorie requirement and see what I can do about it, or just ignore it.
    Posted by nycrose2013
    That's a very important aspect of Primal (I think the pure Paleo folks are a lot more gung-ho about it) - if you want bread, cake, whatever, on occasion, eat it. Give yourself permission to eat it and enjoy it, and don't beat yourself up afterward for eating something you're not "supposed to " eat. Then go back to your regularly scheduled programming.  I think you've got the right approach to things.Smile
  • Yeeeah NYC I really wouldn't worry about it. It sounds like you have a balanced diet, and that's ultimately what it's about. 
  • Liatris, are you losing weight with that little fat intake?  Just curious.  That seems so low to me.

    image
    Everything the light touches is my kingdom.
  • I'm around the same size and I'm right about mid 50s for fat.  Could be because I readjusted all of my MFP things a bit ago because they had me at 1200 calories which is just not sustainable for me with my workout routine.  
  • In Response to Re: Grams of fat?:
    I've sort of flat lined. I lost 5 lbs and then gained one back, and now I bounce around about a half pound, but I am pretty happy at this weight. I fit back into my skinny jeans, and I'm not really worried about losing more. I've been meaning to get my percent body fat measured and then start using that instead of weight to make sure I am at a healthy place. ETA: I should mention I am a petite person. I'm barely 5'2, which is probably why MFP keeps me at such low calories, fat, etc.
    Posted by Liatris2010
    I'm also barely 5'2".  When I was losing for the wedding, I was doing WW, and I lost 15 lbs, which was perfect, but could not lose more.  When I started trying to maintain, I increased to maintenance points.  I was in such a habit of eating at my loss points that I struggled at first to increase my points by 8 points a day, so I ended up doing it by mostly upping my healthy fats.  2% yogurt instead of FF, nuts on a salad, etc.  I lost 5 lbs in two weeks.    I plugged some of my loss points days into SP, and found that on those days, I was eating around 35g of fat.  My calories increased by about 250-300 when I went into maintenance and my fat increased up to about 50g.  It was amazing what adding some fat did.

    It doesn't matter if you're no longer trying to lose, but I think that getting enough fat in general is really, really important and just something to keep in mind!  Congrats on getting back into your skinny jeans :)

    image
    Everything the light touches is my kingdom.
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