Role of dietary fat in dieting
GrumpyHeadmistress
Posts: 666 Member
My PT has raised the issue of my fat intake being very low. What role does dietary fat play in weight loss? Does it matter that I'm always 1/3 - 1/2 of the macro? Other than satiety.
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Replies
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It helps keep everything moving.
If you are eating something marketed as 'low fat' pick up the non low fat version and compare generally the low fat will have sugar or other extras.10 -
I did the low fat diet thing for years, it's terribly old fashioned. Once upon a time saturated fats were the bad guy (for everybody) and transfats weren't even on anyones radar.
https://healthyforgood.heart.org/eat-smart/articles/dietary-fats0 -
There are a few vitamins (called fat-soluble; vitamins A, D, E, and K) that are absorbed and through digestion by fat cells. Not saying you need a multi-vitamin, but 1/3 of your target daily is a significant deficit if you don't have a medical reason for it to be lower.5
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I'm no diet expert, but from what I've read and felt fat helps "lubricate" the body and digestive processes. Healthy fats like avocado, fish, and olive oil help raise your good cholesterol levels and help you become more heart healthy.
Fat also just makes food taste good.2 -
It helps with nutrient absorption. I focus mostly on hitting protein and iron and let the rest fall where it falls, which has my carbs close to target and my fat around 1/2 to 2/3rd of MFP's target. So far, I'm noticing no ill effects and I've been here for 10 months. Now, some days, I do come closer to or even (rarely) exceed my fat target, but mostly not. Also, I often hit the base, pre-exercise fat target, but not the adjusted target post-exercise.
According to https://www.bornfitness.com/how-much-fat-should-i-eat/:Not only do the fat-filled meals keep you full, they also burn calories. Researchers from Georgia Southern University found that eating a high-protein, high-fat snack increases your resting calorie burn (think of this as your metabolism) for up to 3.5 hours.
Just as important, eating fat has been shown to:
Help protect and run your immune system
Allow good production of testosterone and estrogen
Play an essential role with nutrient absorption (think important vitamins like D and E)
Help all of the cells in your body work as intendedWhile each individual is different, a good rule of thumb is that you the higher level of your fat intake will be around .4 to .5 grams per pound of your target body weight. (For example, if you want to weigh 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.
For the record? Lately, I've been hitting around 0.4, 0.45 of my target body weight. So, even if I'm below the MFP default, I think I'm okay. I guess, plug your target weight into a calculator, multiply by 0.4 or 0.5 and see?3 -
Fat is also important for hormonal health, particularly for women.9
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GrumpyHeadmistress wrote: »My PT has raised the issue of my fat intake being very low. What role does dietary fat play in weight loss? Does it matter that I'm always 1/3 - 1/2 of the macro? Other than satiety.
This is one of those things that probably doesn't matter so much just for fat loss but can be a big deal for health and well being. Fat is good for the hair, skin, and nails (they help you look good). It's good for the joints. Others have covered vitamin absorption. There are some essential fatty acids your body needs. Fats are important for hormone balance and mood.
The guideline I've always seen is .35-.45 grams per pound of body weight, but hopefully someone else will correct me if I have that wrong.2 -
Fat doesn't make you fat.
I feel much better on a slightly high fat plan. My fats are commonly at 40-50% of my daily calories, and I've been maintaining my weight for ten years at a BMI of 21.2 -
Besides satiety and the 2 things mentioned above (working with fiber to keep things moving in digestion & fat soluble micros) the most important of all, IMHO, is HORMONES.
#1-All of the steroids form from cholesterols. So the incredibly important Progesterone and all its derivatives (cortisol, testosterone, estrogens)
#2- The amino acid derivatives that start with tyrosine require protein and fats from foods like nuts, avocados, cheese
Hormones can really impact how you feel. It's worth it to eat enough to keep them in balance.
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GrumpyHeadmistress wrote: »My PT has raised the issue of my fat intake being very low. What role does dietary fat play in weight loss? Does it matter that I'm always 1/3 - 1/2 of the macro? Other than satiety.
Not everything is about weight loss...dietary fat is an essential nutrient for your health. It is hugely important to hormone regulation. You also need dietary fat to keep your skin and hair healthy. Dietary fat is also essential for absorption of fat soluble vitamins like vitamin A, D, E, and K...all very important for your health...heart health, bone health, immune system function, etc.
The fats your body gets from your food also give your body essential fatty acids called linoleic and linolenic acid. They are called "essential" because your body cannot make them itself, or work without them. Your body needs them for brain development, controlling inflammation, and blood clotting.5 -
diannethegeek wrote: »GrumpyHeadmistress wrote: »My PT has raised the issue of my fat intake being very low. What role does dietary fat play in weight loss? Does it matter that I'm always 1/3 - 1/2 of the macro? Other than satiety.
This is one of those things that probably doesn't matter so much just for fat loss but can be a big deal for health and well being. Fat is good for the hair, skin, and nails (they help you look good). It's good for the joints. Others have covered vitamin absorption. There are some essential fatty acids your body needs. Fats are important for hormone balance and mood.
The guideline I've always seen is .35-.45 grams per pound of body weight, but hopefully someone else will correct me if I have that wrong.
^ regarding joints. When I get too low with my fat intake my hip joint aches. I up my fat and take fish oil and the joint pain goes away. It is like magic!
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Thanks all. I'm not avoiding fat for weight loss purposes, I just tend to not like foods that are high in "good" fats and low in sugar. Sugar I could eat all day...
I'll try to build nuts, eggs, oil and butter into my meals.
Only managed to get to 17g of fat today! I'll try harder tomorrow.0 -
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estherdragonbat wrote: »It helps with nutrient absorption. I focus mostly on hitting protein and iron and let the rest fall where it falls, which has my carbs close to target and my fat around 1/2 to 2/3rd of MFP's target. So far, I'm noticing no ill effects and I've been here for 10 months. Now, some days, I do come closer to or even (rarely) exceed my fat target, but mostly not. Also, I often hit the base, pre-exercise fat target, but not the adjusted target post-exercise.
According to https://www.bornfitness.com/how-much-fat-should-i-eat/:Not only do the fat-filled meals keep you full, they also burn calories. Researchers from Georgia Southern University found that eating a high-protein, high-fat snack increases your resting calorie burn (think of this as your metabolism) for up to 3.5 hours.
Just as important, eating fat has been shown to:
Help protect and run your immune system
Allow good production of testosterone and estrogen
Play an essential role with nutrient absorption (think important vitamins like D and E)
Help all of the cells in your body work as intendedWhile each individual is different, a good rule of thumb is that you the higher level of your fat intake will be around .4 to .5 grams per pound of your target body weight. (For example, if you want to weigh 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.
For the record? Lately, I've been hitting around 0.4, 0.45 of my target body weight. So, even if I'm below the MFP default, I think I'm okay. I guess, plug your target weight into a calculator, multiply by 0.4 or 0.5 and see?
0.4 as a multiplier gives me 54g. I managed 34g today after having some full day yoghurt and some butter on my bread. I guess I'll have to try harder!1 -
In addition to nutrient transport/absorption and hormonal issues, there's also the little fact that every cell in your body needs fat - the cell membranes are primarily composed of lipids (fats). Google "lipid bilayer".0
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GrumpyHeadmistress wrote: »Thanks all. I'm not avoiding fat for weight loss purposes, I just tend to not like foods that are high in "good" fats and low in sugar. Sugar I could eat all day...
I'll try to build nuts, eggs, oil and butter into my meals.
Only managed to get to 17g of fat today! I'll try harder tomorrow.
I'm curious about what your daily food looked like to only have 17g of fat all day? Do you mind sharing what foods you are that day?
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GrumpyHeadmistress wrote: »estherdragonbat wrote: »It helps with nutrient absorption. I focus mostly on hitting protein and iron and let the rest fall where it falls, which has my carbs close to target and my fat around 1/2 to 2/3rd of MFP's target. So far, I'm noticing no ill effects and I've been here for 10 months. Now, some days, I do come closer to or even (rarely) exceed my fat target, but mostly not. Also, I often hit the base, pre-exercise fat target, but not the adjusted target post-exercise.
According to https://www.bornfitness.com/how-much-fat-should-i-eat/:Not only do the fat-filled meals keep you full, they also burn calories. Researchers from Georgia Southern University found that eating a high-protein, high-fat snack increases your resting calorie burn (think of this as your metabolism) for up to 3.5 hours.
Just as important, eating fat has been shown to:
Help protect and run your immune system
Allow good production of testosterone and estrogen
Play an essential role with nutrient absorption (think important vitamins like D and E)
Help all of the cells in your body work as intendedWhile each individual is different, a good rule of thumb is that you the higher level of your fat intake will be around .4 to .5 grams per pound of your target body weight. (For example, if you want to weigh 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.
For the record? Lately, I've been hitting around 0.4, 0.45 of my target body weight. So, even if I'm below the MFP default, I think I'm okay. I guess, plug your target weight into a calculator, multiply by 0.4 or 0.5 and see?
0.4 as a multiplier gives me 54g. I managed 34g today after having some full day yoghurt and some butter on my bread. I guess I'll have to try harder!
That's a step in the right direction A couple of observations from your diary and a question or 2.
An opportunity to up your fats could come in the milk you choose. You have both skim logged and a skinny latte. Change those to whole or even 2% milk and you will add some.
You show a yogurt that seems low fat? That could be an opportunity to up the fats using a whole yogurt or a 2%. Those 2 changes today would have put you in a good range.2 -
@GrumpyHeadmistress
Do you like olives? They have fat.
We need fat. Fats and oils provide these functions:- Hormone and gene regulation
- Brain function, including mood
- Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed.
- Flavor and fullness: Adding fat to foods makes them tastier and more filling.
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GrumpyHeadmistress wrote: »Thanks all. I'm not avoiding fat for weight loss purposes, I just tend to not like foods that are high in "good" fats and low in sugar. Sugar I could eat all day...
I'll try to build nuts, eggs, oil and butter into my meals.
Only managed to get to 17g of fat today! I'll try harder tomorrow.
I'm curious about what your daily food looked like to only have 17g of fat all day? Do you mind sharing what foods you are that day?
Sure, diary is open so feel free to have a poke around. If you ignore the yoghurt and butter I had with dinner, that was 17g of dietary fat.0 -
GrumpyHeadmistress wrote: »estherdragonbat wrote: »It helps with nutrient absorption. I focus mostly on hitting protein and iron and let the rest fall where it falls, which has my carbs close to target and my fat around 1/2 to 2/3rd of MFP's target. So far, I'm noticing no ill effects and I've been here for 10 months. Now, some days, I do come closer to or even (rarely) exceed my fat target, but mostly not. Also, I often hit the base, pre-exercise fat target, but not the adjusted target post-exercise.
According to https://www.bornfitness.com/how-much-fat-should-i-eat/:Not only do the fat-filled meals keep you full, they also burn calories. Researchers from Georgia Southern University found that eating a high-protein, high-fat snack increases your resting calorie burn (think of this as your metabolism) for up to 3.5 hours.
Just as important, eating fat has been shown to:
Help protect and run your immune system
Allow good production of testosterone and estrogen
Play an essential role with nutrient absorption (think important vitamins like D and E)
Help all of the cells in your body work as intendedWhile each individual is different, a good rule of thumb is that you the higher level of your fat intake will be around .4 to .5 grams per pound of your target body weight. (For example, if you want to weigh 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.
For the record? Lately, I've been hitting around 0.4, 0.45 of my target body weight. So, even if I'm below the MFP default, I think I'm okay. I guess, plug your target weight into a calculator, multiply by 0.4 or 0.5 and see?
0.4 as a multiplier gives me 54g. I managed 34g today after having some full day yoghurt and some butter on my bread. I guess I'll have to try harder!
That's a step in the right direction A couple of observations from your diary and a question or 2.
An opportunity to up your fats could come in the milk you choose. You have both skim logged and a skinny latte. Change those to whole or even 2% milk and you will add some.
You show a yogurt that seems low fat? That could be an opportunity to up the fats using a whole yogurt or a 2%. Those 2 changes today would have put you in a good range.
Yes I have skimmed milk and fat free yoghurt normally. I bought the yoghurt that I had for dinner especially because it was high in fat.
I'll try skipping to semi-skimmed milk, full fat yoghurt and try eating some nuts and butter. Thanks!1 -
aneary1980 wrote: »It helps keep everything moving.
If you are eating something marketed as 'low fat' pick up the non low fat version and compare generally the low fat will have sugar or other extras.
MAY have sugar if it is low fat.. Always pays to check ingredients. I have never seen sugar added to low fat milk, cheese and plain greek yogurt.3 -
GrumpyHeadmistress wrote: »My PT has raised the issue of my fat intake being very low. What role does dietary fat play in weight loss? Does it matter that I'm always 1/3 - 1/2 of the macro? Other than satiety.
its yummy....
i find that plenty of fat with some protein keeps me nice and full. my macros are usually 40-45% carbs, 20-25% protein and the rest fat.0 -
Peanut butter is my favourite delicious fat source
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I hear it's very yummy but sadly I don't like peanuts.Christine_72 wrote: »Peanut butter is my favourite delicious fat source0 -
GrumpyHeadmistress wrote: »
I hear it's very yummy but sadly I don't like peanuts.Christine_72 wrote: »Peanut butter is my favourite delicious fat source
there are other nut butters available if you like other nuts?1 -
TavistockToad wrote: »GrumpyHeadmistress wrote: »
I hear it's very yummy but sadly I don't like peanuts.Christine_72 wrote: »Peanut butter is my favourite delicious fat source
there are other nut butters available if you like other nuts?
Oo I might try cashew butter. Is that a thing?1 -
GrumpyHeadmistress wrote: »TavistockToad wrote: »GrumpyHeadmistress wrote: »
I hear it's very yummy but sadly I don't like peanuts.Christine_72 wrote: »Peanut butter is my favourite delicious fat source
there are other nut butters available if you like other nuts?
Oo I might try cashew butter. Is that a thing?
yep!0 -
Almond butter is lovely too, as is hazelnut butter1
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I have some walnut butter I am enjoying also.3
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