Questions about Fats

I wouldn't stress myself too much over this, although I do supplement fish oil daily.

Fats are a primary fuel source when we're at rest. Carbs are used for quick energy. So on days where I don't lift weighgs, my carbs are lowered a little bit. I gym often so about 25% of my daily calories comes from fats. I get a little more than 1g protein per pound body weight (studies have shown that the leaner you are, the more likely you'll need more protein--especially much more than what the RDA suggests), leaving everything else put into carbs.

The only (minor) concerns I would have with that would be:

1. the total level of fat seems high - but that will depend on your total body mass, caloric allowance and the breakdown of your macros. Generally speaking though, the guideline is 0.3 - 0.4g of fat per lb of body weight. If larger with a high body fat percentage you can cut this number down a bit though.

2. You ideally wand a higher level of Omega-3 fats than Omega-6. The preferred ratio is at least 1:1 if I remember correctly, with some health benefits with increased Omega-3 consumption (though this may have been in certain chrinic medical conditions rather than in the general population.

There are a number of references on this though.

Let me first say that i don't know much about nutrition (I'm still learning), so please bear with me if some of the questions will be stupid.

So, i calculated that my daily fats intake should be 110g. As far as I know most of those should come from unsaturated fat.

Here are my questions:

1. Do all polyunsaturated fats contain Omega-3 and 6?

2. Is too much Omega-3 and 6 and other unsaturated fats harmful and what's the limit?

3. Would this be fine: Approximately 23g of monounsaturated fat, 65g of polyunsaturated fat (13g of Omega-3 and 40g of Omega-6) and I would keep saturated fat to a minimum.

Thank you!

Your assumption that they should come from unsaturated sources is mostly propaganda or misinformation. All fat sources have saturated fat in them in varying degrees depending on the source.

1&2 ) Yes all polyunsaturated fats contain omega's with varying degree's of both. Plant and animal sources are generally the sources for n:3's and grain and seeds mostly n:6's. Natural sources derived from those previously mentioned sources in a balanced diet is fine but like most things in life too much of one thing is generally going to be a problem. The recommendations for unsaturated fats in the diet has people consuming an uncommon amount of polyunsaturated fat from grain sources which are omega 6's and too much of those can be inflammatory when a lifestyle also finds them in the midst of MetS........very bad situation.

3) I would suggest the lions share of fats be monounsaturated, then saturated and lastly polyunsaturated.