I eat way to much fat.

Fitsicle
Fitsicle Posts: 14
in Food and Nutrition
I was wondering how many grams of fat you all eat per day, and what helps you keep it low?
I find myself eating like 40-50 grams a day, and that seems like a bit too much.

Thanks in advance!x
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Replies

  • Phoenix212
    Phoenix212 Posts: 54 Member
    I usually end up around 30 g, but it's pretty easy to keep it low when you make all your own food. Choosing healthy fats is easier to keep it low, like almonds, avocado, olives... sometimes i'll have 2% cottage cheese in the morning and that's about the only time i'll have fats in my dairy ( I can't stand the taste of fat-free cottage cheese). If you think it seems high, take a look at where all those fats are coming from. Usually it's pretty easy to find fat-free or reduced fat variations of the same thing.
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    What percent of your total caloric intake is fat ? The recommended amount is 20-35%. I'd focus on that rather than just the number range you gave. I eat a lot myself :) lots of nuts, nut butter, and avocado in my diet!
  • Fitsicle
    Fitsicle Posts: 14
    Sorry, but what do you mean by that?
    Today I had 1,429 calories & 58 grams of fat.
  • RuthSweetTooth
    RuthSweetTooth Posts: 461 Member
    That's about 33% calories from fat. It's fine.
  • volume77
    volume77 Posts: 670 Member
    Saturated fat is not bad for you . Fat is your friend. The whole concept that fat causes heart disease is a total myth.
  • RuthSweetTooth
    RuthSweetTooth Posts: 461 Member
    Just as long as it is not the bad fats like Saturated or Trans Fats. The Unsaturated ones are good for you.
  • palmerig88
    palmerig88 Posts: 623 Member
    I guess just watch it throughout the day when you plan your meals. I have this problem and occasionally have over 100 or 120 grams :( but my calories are higher. So its not an insane amount. You could look at other people's food diaries to get ideas.
  • volume77
    volume77 Posts: 670 Member
    research .
  • cheshirechic
    cheshirechic Posts: 489 Member
    I just make sure my fat is "good fat," and other than that, it's the only macro I don't worry about going over. I eat 1700 per day, with about 35% or more coming from fat. Today, I ate 1690 and had 94 grams of fat, but it came mostly from uncured bacon, coconut oil, avocado, olive oil, and feta.

    I've realized that carbs are what generally make me gain or plateau, so I've been trying to eat Primal for the last couple of weeks. I feel better than I ever have, and don't feel bloaty at all, like I did when I'd eat a lot of carbs. This, of course, is just what I've learned works for me.

    I hope this helps! <3

    (Edited to add that a bit of the fat I ate today also came from walnuts, local grass-fed beef, and coconut butter. Yummmm.)
  • roachhaley
    roachhaley Posts: 978 Member
    is it saturated or trans fat? no? then you're fine.

    fat is essential. it creates your hormones and cell linings :)
  • islandmonkey
    islandmonkey Posts: 546 Member
    I just make sure my fat is "good fat," and other than that, it's the only macro I don't worry about going over. I eat 1700 per day, with about 35% or more coming from fat. Today, I ate 1690 and had 94 grams of fat, but it came mostly from uncured bacon, coconut oil, avocado, olive oil, and feta.

    I've realized that carbs are what generally make me gain or plateau, so I've been trying to eat Primal for the last couple of weeks. I feel better than I ever have, and don't feel bloaty at all, like I did when I'd eat a lot of carbs. This, of course, is just what I've learned works for me.

    I hope this helps! <3

    (Edited to add that a bit of the fat I ate today also came from walnuts, local grass-fed beef, and coconut butter. Yummmm.)


    While I'm not eating Primal, I totally agree with this - if it's healthy fats I don't worry about it at all (I'm at about 40-45%/day).

    For me it's definitely refined sugars and yeasted breads that make me gain weight or plateau.


    Keep in mind that fat is essential for absorbing many nutrients, and that "fat free" foods (like yogurt or dressings) often have increased sugar and other crap, to make them tasty again.
  • mamagooskie
    mamagooskie Posts: 2,964 Member
    I eat between 28-45 depending on the day.
  • TArnold2012
    TArnold2012 Posts: 929 Member
    Usually no more than 30 grams a day but a few days here and there have gone higher. That said I just readjusted my macros yesterday and its set at 33 a day now.
  • 88Fifi88
    88Fifi88 Posts: 13
    Low/No fat dairy! It tastes amazing great and gluttonous but is really guilt-free and filling. It keeps my fat under my goal =)
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    Saturated fats are BAD for you!
  • Zichu
    Zichu Posts: 542 Member
    My fat goal is 102g, I usually get about 90g which are from olive oil, eggs, turkey sausage, a few treats, cheese, peanut butter and other meats.

    You need fat, just like you need protein and carbs.
  • cramernh
    cramernh Posts: 3,335 Member
    Just as long as it is not the bad fats like Saturated or Trans Fats. The Unsaturated ones are good for you.

    You can easily have small amounts of saturated fats and not have it be a problem. Trans fats whether partially hydrogenated or fully hydrogenated are far worse than saturated.
  • suziecue66
    suziecue66 Posts: 1,312 Member
    Just as long as it is not the bad fats like Saturated or Trans Fats. The Unsaturated ones are good for you.

    Some saturated fats are okay. They are very stable and don't go rancid like unsaturated ones.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    I aim for no more than 20g of saturated fats.
  • Meg_78
    Meg_78 Posts: 998 Member
    I actually have a pretty high fat diet compared to some (but I'm a gainer/maintainer so its probably not as important to me as it may be to others), I have it set on 63g (30% of 1900 calories), though yesterday it did go over and had 95g ekkk, but 80g of that came from very good sources, almonds, coconut oil and olive oil, most of the rest of my fat comes from dairy. But I eat a fairly high maintenance, and when I exercise it can be easier to meet my calories when I have fats. I should start cutting it down though.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    As others have said... don't be afraid of fats - they play a crucial role (as do carbs, another fasely blamed macro nutrient).

    Trans fats should be avoided as much as possible, but all other fats have their place in reaonsable quantities.

    Personally, I'm usually around 80g of fat. The general rule of thumb is that you should have a minimum of .3g of fat per lb that you weigh.

    So, 100lb person >= 30g of fat, 200lb person, 70g fat
  • A_Shannigans
    A_Shannigans Posts: 170 Member
    Isn't it more about balance? You know a little fat, a little carbs, a bit of protein and so on?
  • ccmorrissette
    ccmorrissette Posts: 3
    i eat about 50g/day, on 1800-2000 cal/day, and sometimes i go over-i haven't noticed any gains. mostly it all comes from PB, avocados, almonds, olive oil-healthy fats. it's really more when i carbo-load one day and don't exercise it all off that i really see the bloating and gain.
  • CoderGal
    CoderGal Posts: 6,800 Member
    Without exercise I try for about 66 grams. I regularly go over. I find if I'm low on fat my skin and hair get gross.

    I'm not going to kill myself over eating an avacado an egg and some other real foods. If it comes from Mcdonalds, well, I probably should have made better choices a few days ago lol. Just get all your vitamins and minerals. Theres all kinds of diets people go for. They all lose weight. Even the high fat ones (and I wouldn't consider that high). Eating a balanced diet is the best, try to get all your vitamins and minerals, don't avoid fat because of it :)
  • AmeChops
    AmeChops Posts: 744 Member
    Today, I've eaten 1373 calories and 106 grams of fat :-D
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    I always go over on fat and it hasn't hurt me at all. As long as you're not getting all of it from cookies and cake, but from things like nuts and dairy, etc. it's not that bad!
  • drmerc
    drmerc Posts: 2,603 Member
    Today, I've eaten 1373 calories and 106 grams of fat :-D

    What did you eat?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Without exercise I try for about 66 grams. I regularly go over. I find if I'm low on fat my skin and hair get gross.

    I'm not going to kill myself over eating an avacado an egg and some other real foods. If it comes from Mcdonalds, well, I probably should have made better choices a few days ago lol. Just get all your vitamins and minerals. Theres all kinds of diets people go for. They all lose weight. Even the high fat ones (and I wouldn't consider that high). Eating a balanced diet is the best, try to get all your vitamins and minerals, don't avoid fat because of it :)

    ^^this
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    I eat a good amount of fat. 100-150 g/day typically, it taste soo good and it's vital for important body functions.
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    It's an extremely rare day when I eat fewer than 75g of fat. I have nuts and nut butters daily, avocado regularly. I also eat pastured meat, eggs and cheese. Fat is not the enemy when it comes to health or weight loss. I never make an attempt to keep fat low; I do keep an eye on my saturated fat intake and shoot for around 20g, though. And, for what it's worth, my cholesterol is excellent.

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