Fat intake

elliej

I'm always on or just over my fat intake, this is likely because I eat cheese/avo/olive oil and as a veggie I'm not willing to give them up. Other than trying to switch to lower fat versions (well... for cheese) how else can I get good protein/ bump up my calories without also bumping up fat? Also could this hinder my weight loss?

Avg 3 work outs per week, running 3-5km (2-3 miles) each time or 8km (5mile) cycle and some weight training.
SW: 150
CW: 137
TW: 120-125

BarackMeLikeAHurricane

As long as you eat enough protein (ideally 1g per pound of lean body mass but 1g per kg of body weight is acceptable) being over on fat is fine. Fats and protein should be viewed as minimum values so it's fine to go over. Carbs are unnecessary so you don't have to worry about eating enough. Some people do low carb, some people find their exercise suffers if they keep carbs too low, do what works for you.

What's important about fats is the ratio of saturated vs. monounsaturated vs. polyunsaturated fats. Saturated fat has been demonized in the past but some is necessary. Half of your cells membranes are made up of by saturated fats. Theres even evidence that not getting enough saturated fats can lower your testosterone (which is a muscle building hormone). For more info on that, go here: http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/saturated_fat_killer_or_testosterone_booster

Saturated fats are easy to get in your diet so try to focus on incorporating more essential fatty acids into your diet. Oily fish and flax seeds are a great source of omega 3 EFA's. You can take a fish oil or flax oil supplement if you have trouble getting it from your diet. Omega 6's are very easy to get into your diet so there's not need to supplement it. Most people eat too many omega 6's and too little omega 3's so to maintain a good ratio you shouldn't supplement your omega 6 intake.

For information of setting your macro target, go here: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

ngyoung

Dietary fat doesn't make you fat. It was a huge 30 year myth that sadly many dietitians still perpetuate. If you're still eating a proper amount of calories, having a higher percentage of them from fat isn't going to make you fat. On the contrary it will help you from over eating.