How much fat is too much?
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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.0 -
False. Nothing makes you fat except excess macronutrients.0
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What on earth is a "fruitarian" :laugh:0 -
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%).0 -
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.
What on earth is a "fruitarian" :laugh:0 -
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.0 -
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.0 -
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:0 -
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!0 -
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
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 btw0 -
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
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
Thank you :flowerforyou: I also love that I just read this while spooning Nutella into my smoothie...one spoon for the blender, one for me.....
Thanks everyone for their responses, I really do love this site! Gonna carry on eating my avocados with a smile on my face :happy:0 -
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!
It is meI have loathed (I'm afraid that is the only word strong enough) my tummy for about 10 years and hidden it away, I wouldn't even wear a bikini on the beach. I've made so much progress since sorting out my diet, I have always been an active person but I either under-ate, or ate the wrong things all the time. Chocolate being the main problem...
When I saw things start to change I thought "I need to get over my tummy-hating and put it out there" hahaha :laugh:0 -
Fat doesn’t make you fat. Sugar makes you fat.
Neither sugar nor fat make you fat. Excess calories makes you fat. Fin
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
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
it's the hardest area to lose on. it will take a lot of time, and very disciplined eating habits.0 -
In to read later. I'm at 40% fat calories. 30% p and c.0
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