Setting Your Fat Limits?

tiger_lily5

Hi all! I've set my macros accordingly, but my main question is how should I break my fat down. If my goal is 70% or 105g., how should that ideally break down between Saturated / Polyunsaturated / Monounsaturated?

FIT_Goat

I don't really concern myself with the breakdown of types of fat.

Did it come from an animal? It's all good.
Did it come from a coconut or olives? Go to town.
Is it some other form of vegetable oil? Avoid and keep intake as low as possible.

I also eat sardines at least 3 times a month (usually once a week) for their omega-3s.

As for amount, it's not about a certain %. You take the amount of carbs and protein, subtract those calories from your daily goal, and then everything else is in fat. That can leave you eating 75% fat or 60% fat. It's all about how many calories you have left.

tiger_lily5

I guess my concern is that it automatically puts a number in that I apparently go over due to my high fat diet. My OCD gets the best of me. I want to put numbers in that mean something!

FIT_Goat

What do you mean when you say "it" and "puts a number [you] automatically go over"? What is "it"? The keto-calculator?

Which number is it? The total fat? Or something on MFP like saturated fat?

Why are you going over? Are you hungry? Is your deficit too large?

Edit: If you're talking MFP... I upped my number for saturated fats to be closer to 50% of my fats (which can be 50-80g depending on the day). The other ones I left blank. I guess that sets them to zero. I ignore them. I only changed the saturated fats because it is one that shows up on the default information for me. Also, the polyunsaturated fats from unnatural vegetable oils would be ones that I would keep as low as possible. Unfortunately, there's no way to distinguish on here between the ones I, personally, think are ok and the ones that I believe are to be avoided.

tiger_lily5

Yes I mean the preset saturated on MFP. It's automatically at a ridiculously low number so when I do the keto plan it says I'm 'over'. I am going to set it higher, I just wondered if other people put in ratios or goals for all 3 and if so, what might they be? That's all.

kiramaniac

You can change MFP to only show the macro nutrients that are important to you. I show Calories, Carbs, Fiber, Fat, Protein and Sodium. I don't bother with the others, they don't show up on my diary, and therefore, they don't show as being over.

To change these, go to My Home > Settings > Diary Settings.