I eat way to much fat.

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.

Saturated fat is not bad for you . Fat is your friend. The whole concept that fat causes heart disease is a total myth.

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.

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!

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

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!

(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.

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.

Saturated fats are BAD for you!

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.

I aim for no more than 20g of saturated fats.