How much fat is too much?

lightmouse

I am trying to lose that last bit of fat off my lower abs. Since altering my diet and eating more protein/cutting out refined sugars I have seen good results, however, I have a question about fat; specifically, how much is too much?

Today, for example, I have reached 75g of fat. My goal is 50g so I'm quite a bit over. My saturated fat numbers are low though. The only "naughty" thing I've had today is half a Pulsin' raw choc brownie, the rest has come from nuts/avocado/cheese etc. I have not felt like I wanted to binge on cakes today (even walked past my FAVOURITE easter egg without wanting it so much I could cry) but now I've seen my fat level I feel like I've failed a bit.

Will eating this much (I'm normally around 60g, today was a bit extreme) hamper my goal to lower my body fat? I know fat is not the enemy, but am I having too much of a good thing?

Via88

Wish I could help but I feel that I am in the same boat. I am bumping this because I want to know also!! I am trying to loose fat and my goal is also around 50g per day.

keithemp

Fat doesn’t make you fat. Sugar makes you fat.

Try to eat the good fats, which can actually help you stay healthy.

tyrsnbdr

I think the magic number is 20% of total calories to be from fats. This is only important as you go from lean to very lean.

The big problem with fats is that it is 9 cal per gram when protien/carbs are 4 cal per gram. So it is easier to eat too much fats without feeling full, causing you to over eat or fell like you are starving.

SugaryLynx

Fat doesn’t make you fat. Sugar makes you fat.

Neither sugar nor fat make you fat. Excess calories makes you fat. Fin

Francl27

Fat doesn’t make you fat. Sugar makes you fat.

Try to eat the good fats, which can actually help you stay healthy.

No. Extra calories make you fat.

lightmouse

I think the magic number is 20% of total calories to be from fats. This is only important as you go from lean to very lean.

The big problem with fats is that it is 9 cal per gram when protien/carbs are 4 cal per gram. So it is easier to eat too much fats without feeling full, causing you to over eat or fell like you are starving.

I find that if I have less fat I can't meet my calorie goal, which is odd. If I were to go down to 20% fat I'd have to cut out some of my favourite things! (a Dragonfly walnut and almond burger mashed with avocado...mmmmm) I guess I will have to decide what I want more

ShannonMpls

I think the magic number is 20% of total calories to be from fats. This is only important as you go from lean to very lean.

The big problem with fats is that it is 9 cal per gram when protien/carbs are 4 cal per gram. So it is easier to eat too much fats without feeling full, causing you to over eat or fell like you are starving.

I find that if I have less fat I can't meet my calorie goal, which is odd. If I were to go down to 20% fat I'd have to cut out some of my favourite things! (a Dragonfly walnut and almond burger mashed with avocado...mmmmm) I guess I will have to decide what I want more

The only way you're eating too much fat is if you cannot meet your other macronutrient and micronutrient needs within your calorie goal because you are consuming too much calorie-dense fat.

Aside from that, it matters not. eat your walnut and almond burger with mashed avocado - as long as you're still able to meet your protein goal and eat enough other foods to get your micronutrients in

lightmouse

I think the magic number is 20% of total calories to be from fats. This is only important as you go from lean to very lean.

The big problem with fats is that it is 9 cal per gram when protien/carbs are 4 cal per gram. So it is easier to eat too much fats without feeling full, causing you to over eat or fell like you are starving.

I find that if I have less fat I can't meet my calorie goal, which is odd. If I were to go down to 20% fat I'd have to cut out some of my favourite things! (a Dragonfly walnut and almond burger mashed with avocado...mmmmm) I guess I will have to decide what I want more

The only way you're eating too much fat is if you cannot meet your other macronutrient and micronutrient needs within your calorie goal because you are consuming too much calorie-dense fat.

Aside from that, it matters not. eat your walnut and almond burger with mashed avocado - as long as you're still able to meet your protein goal and eat enough other foods to get your micronutrients in

Thank you :flowerforyou: I always hit my protein goal without fail, its the carbs I don't hit...which is funny because when all the exercise I did was distance running I was a complete carb-a-holic, living off bread and pasta. I don't miss pasta at all but I do like a wholemeal English muffin with nut butter hahaha (oh look, nut butter, more fat :laugh: )

Graelwyn75

No idea, but I have, for sometime, had my fat set at 35% and I got down to 12% bodyfat eating that way. I love my avocado, almonds, duck eggs and salmon, which are what get my fat up to those sorts of levels.

Via88

I actually went and did some research after reading your post and yes what I found was that if you are overweight, it is recommended that you keep your fat intake to 20% - 25% of your overall calorie intake. I personally have a high protein goal and usually end up eating to many carbs and fat. Have to work on that, but great question!

sijomial

The only way you're eating too much fat is if you cannot meet your other macronutrient and micronutrient needs within your calorie goal because you are consuming too much calorie-dense fat.

Aside from that, it matters not. eat your walnut and almond burger with mashed avocado - as long as you're still able to meet your protein goal and eat enough other foods to get your micronutrients in

Good answer!

lightmouse

No idea, but I have, for sometime, had my fat set at 35% and I got down to 12% bodyfat eating that way. I love my avocado, almonds, duck eggs and salmon, which are what get my fat up to those sorts of levels.

THIS makes me smile :happy:

GertrudeHorse

No idea, but I have, for sometime, had my fat set at 35% and I got down to 12% bodyfat eating that way. I love my avocado, almonds, duck eggs and salmon, which are what get my fat up to those sorts of levels.

Yeah agree. Not sure where the person above gets the magic figure of 20% from. Some days my fat calories are up to 40% of intake. I also have a reasonably low body fat percentage (between 14-17% depending on calculation method), so doesn't seem to have hindered me so far. Fat is also super important for satiety. Well at least it is in my experience.

Lisa1971

Fat on your abs???? What???? Is this a joke? You look amazing woman!!!!!!!!:drinker: :drinker:

Rocbola

I would trim out the cheese, and keep the plant fats. If that is not enough, you could lower the amount of plant fats. Fats that you eat absolutely contribute to your body fat. People who eat really low fat, like fruitarians, are some of the skinniest people around. Check out this video from "foodnsport" on youtube.
http://www.youtube.com/watch?v=ucHEVNX2c9o

neveragain84

Fat doesn’t make you fat. Sugar makes you fat.

Try to eat the good fats, which can actually help you stay healthy.

No. Extra calories make you fat.

This.

neanderthin

I would trim out the cheese, and keep the plant fats. If that is not enough, you could lower the amount of plant fats. Fats that you eat absolutely contribute to your body fat. People who eat really low fat, like fruitarians, are some of the skinniest people around. Check out this video from "foodnsport" on youtube.
http://www.youtube.com/watch?v=ucHEVNX2c9o

I'm beginning to believe your a troll simply because without exception your posts are ridiculously inaccurate. The problem is, innocent people that don't know much about nutrition might take you seriously, stop talking.

fitfemlove

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lightmouse

I would trim out the cheese, and keep the plant fats. If that is not enough, you could lower the amount of plant fats. Fats that you eat absolutely contribute to your body fat. People who eat really low fat, like fruitarians, are some of the skinniest people around. Check out this video from "foodnsport" on youtube.
http://www.youtube.com/watch?v=ucHEVNX2c9o

I'm beginning to believe your a troll simply because without exception your posts are ridiculously inaccurate. The problem is, innocent people that don't know much about nutrition might take you seriously, stop talking.

What on earth is a "fruitarian" :laugh:

lightmouse

Fat on your abs???? What???? Is this a joke? You look amazing woman!!!!!!!!:drinker: :drinker:

Ah thank you :flowerforyou: I've worked really hard but there is a little bit left at the bottom that I would like to shift if I can

keithemp

Fat doesn’t make you fat. Sugar makes you fat.

Neither sugar nor fat make you fat. Excess calories makes you fat. Fin

I'm aware of this, but the OP was making eating fat out to be the culprit. I was merely dispelling the age old myth that eating even a little bit of fat makes you fat. I stand by my statement.

benflando

False. Nothing makes you fat except excess macronutrients.

Rocbola

What on earth is a "fruitarian" :laugh:

You don't have google?

timc_73

Personally, I don't think fat is generally the problem.

Suppose the only calories you ate were from fat. Any fat you ate beyond your metabolic needs would be delivered to adipose tissue (fat tissue). In that event, you could easily determine how much fat you actually need, but it would vary greatly from day to day. That's the simplest model imaginable.

As long as your blood has glucose and your muscle has an ample supply of glycogen, just about any fat you eat will be delivered and stored in fat tissue (or be lost through digestion), because your cells ALWAYS prioritize glucose metabolism (and then glycogen) before mobilizing fatty acids from your stored fat.

In other words, the best way to gain and keep fat is by eating lots of carbohydrates. If you're eating more than 500 calories worth of carbohydrates per day, you're going to have a hard time burning fat, which will lead to "stubborn" fat storage.

Similarly, excess protein will also get stored as glycogen (to the tune of about 58-70%).

FredDoyle

I would trim out the cheese, and keep the plant fats. If that is not enough, you could lower the amount of plant fats. Fats that you eat absolutely contribute to your body fat. People who eat really low fat, like fruitarians, are some of the skinniest people around. Check out this video from "foodnsport" on youtube.

I'm beginning to believe your a troll simply because without exception your posts are ridiculously inaccurate. The problem is, innocent people that don't know much about nutrition might take you seriously, stop talking.

What on earth is a "fruitarian" :laugh:

Fruitarians come from the same order of collective nouns as Fruitcakes. Hope that helps.

keithemp

False. Nothing makes you fat except excess macronutrients.

This is true, but it doesn't take into account other issues.

People don't JUST want to lose fat, they want to gain muscle. So by this logic, if they ate nothing but sugary treats and ate a deficit, they would lose weight (which is true). However, they would not improve body composition, their body would look like *kitten*.

Most people here want to look good at the end of it all, so they work out to build muscle definition and improve their body composition.

I just dislike this blanket statement that people on this site like to use for all cases. While it is true, just saying 'eat at a deficit and you'll lose weight' is a misleading statement.

ngyoung

If it isn't broke don't fix it. I personally eat 60% fat, 30% protein, and 10% carbs. If you lower your fat what are you going to replace it with? Anything more then 1g of protein/ pound of LBM will go to waste (ie fat storage) unless you're lifting heavy to build muscle. Eating more carbs can run the risk of creating an insulin response which stores excess blood sugar as fat. IMHO that is where I would start the tinkering. Find out how low you can go with carbs and still maintain performance. Keep in mind if you drop them abruptly you may have a withdraw like period for 2-3 days. Often bodybuilders do this when they are looking to lean up for a competition. Allows them to keep their protein constant to maintain muscle mass.

There are other things you can try tinkering with like intermittent fasting or fasted workouts. Can force your body to use it's fat stores for fuel during a workout. You are really at a point where your body is likely at a comfortable state of homeostasis. It may not want to go any leaner for a while.

lightmouse

If it isn't broke don't fix it. I personally eat 60% fat, 30% protein, and 10% carbs. If you lower your fat what are you going to replace it with? Anything more then 1g of protein/ pound of LBM will go to waste (ie fat storage) unless you're lifting heavy to build muscle. Eating more carbs can run the risk of creating an insulin response which stores excess blood sugar as fat. IMHO that is where I would start the tinkering. Find out how low you can go with carbs and still maintain performance. Keep in mind if you drop them abruptly you may have a withdraw like period for 2-3 days. Often bodybuilders do this when they are looking to lean up for a competition. Allows them to keep their protein constant to maintain muscle mass.

There are other things you can try tinkering with like intermittent fasting or fasted workouts. Can force your body to use it's fat stores for fuel during a workout. You are really at a point where your body is likely at a comfortable state of homeostasis. It may not want to go any leaner for a while.

Ooh now I'm confused! I've been eating far more protein than that, 130 - 150g, but I can't lift heavy because I don't have access to a gym. I do body weight exercises though and squats/lunges/shoulder presses/bicep curls and other bits and bobs with 4 and 5kg dumbells. I would love to do a proper lifting program but its just not possible for me right now :-( I'm starting to feel like I'll never get there :frown:

keithemp

Ooh now I'm confused! I've been eating far more protein than that, 130 - 150g, but I can't lift heavy because I don't have access to a gym. I do body weight exercises though and squats/lunges/shoulder presses/bicep curls and other bits and bobs with 4 and 5kg dumbells. I would love to do a proper lifting program but its just not possible for me right now :-( I'm starting to feel like I'll never get there :frown:

If your profile pic is you, I think you're doing fine.

You can eat that much protein without any issues. I eat 170-200g per day. The more protein and healthy fats you eat, the less carbs you will eat, so it's all good!

3laine75

I would trim out the cheese, and keep the plant fats. If that is not enough, you could lower the amount of plant fats. Fats that you eat absolutely contribute to your body fat. People who eat really low fat, like fruitarians, are some of the skinniest people around. Check out this video from "foodnsport" on youtube.
http://www.youtube.com/watch?v=ucHEVNX2c9o

I'm beginning to believe your a troll simply because without exception your posts are ridiculously inaccurate. The problem is, innocent people that don't know much about nutrition might take you seriously, stop talking.

agree

OP: eat the fat. i'm set at 30% but am often over (highest has been 53% ). i'm of the opinion that as long as it doesn't affect my protein goal its no biggie.

i find an earlier poster's advice of 20% ridiculous. as a female, this would affect hormone production - personally, i wouldnt be able to get my required allotment of nutella at that =D

ETA: your abs look amazing btw