Fat...How Much?

A_Sober_Paddy

So as the title says, how much fat should I look to have in my diet as a minimum.

With the new year I started with cleaning out my diet and after the first week I was under my aim for daily fat intake which was 80g, I'd read a number of articles last night on the topic but they just further confused me.

Some suggested bodyweight in kg should be the amount of fat in grams. Others suggested your lean mass in kg should be the amount of fat in grams and others suggested crazy low levels

Currently in the process of trying to cut my bodyfat so I'd like to get my diet sorted and with a good balance by the end of January , if I could get this sorted I'd be able to tie off my macro's and it'll make meal planning easier

thegreatiam

you can use a ratio like 40/40/20 thats 40% of your calories from protein, 40% from carbs and 20% from fat. If you raise protein or fats then carbs can go down.

September1

A_Sober_Paddy wrote: »

Currently in the process of trying to cut my bodyfat so I'd like to get my diet sorted and with a good balance by the end of January , if I could get this sorted I'd be able to tie off my macro's and it'll make meal planning easier

There are multiple approaches to this problem, there is theory that your body fat would grow or shrink depending on balance of calories eaten and used. Recently there is some evidence that restricting certain types of carbohydrates might also lead to bodyfat loss. In both cases it is not relevant what portion of your calories intake is fat.

Perhaps look at your diet in more detail, for example if you consume few grams of olive oil it makes a difference it if was added to salad or was it soaked during frying - yet from macro perspective they are same.

A_Sober_Paddy

Cheers guys my diet is still in the development stage just been trying lots of different types of dishes cause I love my food and if it doesn't taste nice it'll only drive me back to a poor overall diet.

With regards to carbs my carbs come from Brown rice, quinoa, egg noodles, sweet potatoe(but very rarely), beans and vegetables. I eat very little in the way of fruit. My fat sources are oils, nuts, eggs and rashers(again not too often).

thegreatiam

A_Sober_Paddy wrote: »

Cheers guys my diet is still in the development stage just been trying lots of different types of dishes cause I love my food and if it doesn't taste nice it'll only drive me back to a poor overall diet.

With regards to carbs my carbs come from Brown rice, quinoa, egg noodles, sweet potatoe(but very rarely), beans and vegetables. I eat very little in the way of fruit. My fat sources are oils, nuts, eggs and rashers(again not too often).

whats your main source of protein?

A_Sober_Paddy

thegreatiam wrote: »

whats your main source of protein?

Chicken, lean pork and round steak(in cubes or minced), I know I should eat fish but can't cook it nicely have tuna tho and smoked salmon on occasion

Should said in my carbs lentils too

thegreatiam

A_Sober_Paddy wrote: »

Chicken, lean pork and round steak(in cubes or minced), I know I should eat fish but can't cook it nicely have tuna tho and smoked salmon on occasion

Should said in my carbs lentils too

you'll be getting fats from the protein sources too. Why should you have fish? I dont eat fish.
just make sure your whole diet is balanced, dont just eat something because people tell you to eat it.

a little bit of everything, as one poster said this morning, is the best option.

Vary your meat up a little and youll find your fats reach a natural balance. Then adjust from there

Alf Veedersane

thegreatiam

Alf Veedersane wrote: »

I would eat fish more often if it didnt taste of fish.

but that can be said about some other things too

Alf Veedersane

thegreatiam wrote: »

I would eat fish more often if it didnt taste of fish.

but that can be said about some other things too

Consider it training.

Sangre

thegreatiam wrote: »

I would eat fish more often if it didnt taste of fish.

but that can be said about some other things too

:eek:

thegreatiam