Will fat make me fat?

DizzyLinds

I've seemed to have taken to a higher fat diet recently as I've increased my calories (aiming for 1600-1700). I'm finding they keep me fuller for longer than carbs. I've recently been hitting near 70g of fats on some days (around 15g saturated). I tend to eat fish, avocados, olive oil, nuts, eggs, (take a look at my diary). I aim for relatively high protein too from lean poultry, eggs, greek yoghurt, cottage cheese.

I'm just a bit worried that eating like this is going to cause me to increase body fat. I'm currently eating 1600-1700 as I've worked out this is my TDEE-15%. I weight train heavy 3-4 times per week with short cardio after, do steady cardio once a week for an hour and some HIIT with my personal trainer for an hour once a week.

I'm trying to reduce body fat and become leaner, and overcome my battle with under-eating and over-training from previous years. I'm 4ft 11, around 56-57kg, 23% bodyfat.

ShannonMpls

No - it won't. Excess calories will make you fat no matter the source, and you're not eating excess calories. I get about 40% of my calories from fat, from sources similar to what you listed - nuts, eggs, avocado, olive oil. I've obviously lost quite a bit of body fat along the way My cholesterol is also excellent overall. If it's working, keep doing it.

jennifer52484

Calculator that gives you an idea what % of your daily calories should be from fat based on gender and body fat %

http://www.healthcentral.com/cholesterol/dailyfat-3432-143.html

caraiselite

sounds like you're doing it right!

DizzyLinds

Calculator that gives you an idea what % of your daily calories should be from fat based on gender and body fat %

http://www.healthcentral.com/cholesterol/dailyfat-3432-143.html

It says 20%...around 30-40g?!!! I'm massively over!

geekyjock76

Many people doing primal or paleo have ratios above 30% fat intake and report back with healthy checkups. When I lean down, about 40% of my 2,400 calories is from fat (avocado, whole fat greek yogurt and cottage cheese, 90/10 grass fed beef, hazelnuts, etc); now that I'm bulking up on a 3,600 calorie intake, its at 35% (140g)

pattyproulx

Many people doing primal or paleo have ratios above 30% fat intake and report back with healthy checkups. When I lean down, about 40% of my 2,400 calories is from fat (avocado, whole fat greek yogurt and cottage cheese, 90/10 grass fed beef, hazelnuts, etc); now that I'm bulking up on a 3,600 calorie intake, its at 35% (140g)

I'm in that boat - I actually aim for about 50% of my calories from fat and have been doing this for 2 years (~110g of fat/day).

I agree - fat and proteins definitely do make you feel fuller longer.

DizzyLinds

I'm just concerned it's going to make me gain! I'm now also reading that for my height i am eating way too much!?

chris1816

I'm just concerned it's going to make me gain! I'm now also reading that for my height i am eating way too much!?

Again, calories in, calories out.

Fat is an integral part of nutritional health. You do need certain amounts of it.

It's just calorie dense bit of fuel (one gram of fat = 9 cal, versus 4 for both a gram of carbohydrate or a gram of protein).

I consume a hefty amount of fats, mostly through fish, nuts etc, and lose steadily.

yo_andi

I actually get about 45% of my calories from healthy fats every day, because I have some insulin resistance issues and need to be fairly restrictive on eating carbs. I've been steadily losing about a lb every 10 days or so. I've also lost about 30 inches all over so far.

Make sure your fats are from good sources like fish, nuts, avocados, coconut or olive oil etc.

Good luck!

bcattoes

Like anything else, fat will make you fat if you eat too much of it. But if you are eating enough other foods to get proper nutrition and you are within your calorie goals, then going over on fat should not be a problem. If you are eating high staturated fat it would be wise to have routine health checkups to make sure it is not adversely affecting your health.

ConstableOdo

I'm just concerned it's going to make me gain! I'm now also reading that for my height i am eating way too much!?

It's all about how much you are eating total.

DizzyLinds

I really hope this is all right! I'm having trouble getting my head around eating more let alone increasing fat consumption. I've gained weight since increasing and lifting heavy.

pattyproulx

Like anything else, fat will make you fat if you eat too much of it. But if you are eating enough other foods to get proper nutrition and you are within your calorie goals, then going over on fat should not be a problem. If you are eating high staturated fat it would be wise to have routine health checkups to make sure it is not adversely affecting your health.

Not to derail, and I'm not suggesting people shouldn't regularly get checkups (everyone should), but there is no evidence that saturated fats increase risk of heart disease.

Eating fat does now equal to having more body fat.

According to this study from a couple weeks back, higher-fat dieters actually burned more calories than the low-fat dieters.
http://www.webmd.com/diet/news/20120626/all-calories-not-created-equal-study-suggests

geekyjock76

Focus more on body composition and girth measurements every other week and not pay attention to the scale as there are so many factors that can cause a rather large deviation with its use.

RuthSweetTooth

You seem to be eating really well. I am hungry for some of those yummy nutritious things. I guess if I worked out more, I could eat as much as you do. I have to avoid fat in order to eat as much as I do. There doesn't seem to be anything wrong with what you are doing, but take a look at the kinds of fat you are getting. Fat does take more calories to burn than carbs or protein and is not a quick source of energy.

Saturated and Trans Fats = ****Ty fats
PolyUnsaturated and MonoUnsaturated fats = be PUMPed if you eat more of those than the ****Ty fats

The American Heart Association recommends that total fat intake should not exceed 25 to35% of total kilocalories,
with saturated fat contributing no more than 7%,
polyunsaturated fat up to 10%
and monounsaturated fat up to 20%.
trans fat. . . . don't need it.

Individuals with metabolic syndrome or diabetes can increase their intake of mono and poly fats in place of carbohydrates.

Ref: Nix, Staci (2009). Williams' Basic Nutrition & Diet Therapy. Mosby Elsevier, 369
(A great book that anyone could start learning about nutrition with.)

bcattoes

Like anything else, fat will make you fat if you eat too much of it. But if you are eating enough other foods to get proper nutrition and you are within your calorie goals, then going over on fat should not be a problem. If you are eating high staturated fat it would be wise to have routine health checkups to make sure it is not adversely affecting your health.

Not to derail, and I'm not suggesting people shouldn't regularly get checkups (everyone should), but there is no evidence that saturated fats increase risk of heart disease.

Eating fat does now equal to having more body fat.

According to this study from a couple weeks back, higher-fat dieters actually burned more calories than the low-fat dieters.
http://www.webmd.com/diet/news/20120626/all-calories-not-created-equal-study-suggests

There is evidence that saturated fats increase the risk of disease, including heart disease. It's simply not conclusive evidence. There are many, many studies on fats and the results are so varied that none can be considered conclusive. So you can use caution and get regular medical checkups to see how it affects you. Or you can throw caution to the wind and skip the checkups.

(webmd, btw, recommends using caution with saturated fat, along with every other reputable medical organization)

DizzyLinds

Personally i prefer the taste of good fats. Yes i do eat saturated fats from time to time...who doesn't crave a steak or some cake....but i try and keep this minimal. It seems to be the good fats that are keeping me full.

ctooch99

My personal feeling is that carbs are the biggest culprit in weight gain - I think there may be science to support this, but "good fats" like those in olive oil and avocados are needed by the body for good health...

DizzyLinds

Well...only time will tell!