Types of Fat I should eat?

Stoshew71

My goal right now is to lean down a lot. I have my 2 lb deficit set. OK! So now I am tracking information about the percentages of my Cal breakdown.

So now MFP Has my goal set at 55% Carbs, 30% Fat, and 15% Protein. Which I am not sure is the right, since I think my protein percentage should be higher. But anyway. Now if I concentrate on my fat intake.

MFP has a goal for 52g of tot fat. 17g in the form of Sat fat and 0 in the Polysay, Monosat, and Trans. I understand the transfat being 0 (or close to it as possible).

I also read a lot of other forums and did a little research. I do exercise now burning at least 300 cals jogging or on the eliptic trainer for 30 minutes every day. Plus I am weight lifting a bit during the week. That is also supposed to nuetralize your fat intake and cholesteral levels.

So with all the confusing data out there, how should I break down my sat fat intake verses polysat and monosat?
(Other than stay away from fried, fastfood, processed stuff). I mean, what percentage does everyone have on things like red meat and pork vs fish and poultry? (Trying to eat more fish now). Eating avocados, nuts, ect. From what I been looking at, it doesn't matter what kind of oil I splash in (coconut, flaxseed, peanut, olive, canola, corn, ect). And I wouldn't splash it all that often anyway.

So what is everyones take on the issue?

bcattoes

I don't really break my fat intake down into percentages, I just try to eat more unsaturated fat than saturated, and avoid trans fat as much as possible. I also try to eat more fish and poultry than red meat, and keep my land animal meat lean.

These choice are more because of the medical recommendation, than anything to do with weight loss.

I eat a lot of extra virgin olive oil. I upped my fat goal from the MFP default, but I'm still usually over my fat goal. I love fat. But fat helps keep me satiated so I think it does aid in weight control for me.

FP4HSharon

First on the goal set, I custom set mine to 50% Carbs, 25% Protein, & 25% Fats...after a lot of research on what medical experts recommend these days. But there is a LOT of controversy about what you should set it at, particularly among fitness "experts."

Like the previous poster, I don't worry about fat breakdown either. I just try to get my fats from healthy sources, as much as possible...coconut, nuts, avocado, olives, healthy oils.

darkangel45422

Personally I'd avoid a lot of those heavily processed oils, especially vegetable oils, etc. You'd be better off, in my opinion, using coconut oil, olive oil, etc. Of course each person's choices are individual so whatever you feel is best works.

Lizzy622

I don't really break my fat intake down into percentages, I just try to eat more unsaturated fat than saturated, and avoid trans fat as much as possible. I also try to eat more fish and poultry than red meat, and keep my land animal meat lean.

This^^ and I have upped my protein to 25% and lowered my carbs to 45%

paleojoe

I have my macros set at...
25% protein
35% fat
40% carb

Types of fat I eat are... butter, bacon fat, dairy (heavy cream and yogurt), beef tallow, avocado, nuts, coconut oil, red palm oil, olive oil etc...

Stoshew71

Thanks everyone.