Fat or low fat?

Fats can be good, but they are calorie dense so you have to work that into your diet.

Clean eating is a myth - http://evidencemag.com/clean-eating

I don't count sugar, carbs, fat or anything else (other than calories). I try to just pay attention to the ingredients in my food.... i avoid artificial ingredients/sweeteners and it really does make a huge difference in how i feel.

Thanks my dear friends to share your tips. morning walk and cycling is good for fat lose and vegetable use for anytime eating

When I was younger I believed the lie "fat makes you fat." Once I realized that I needed to worry more about my calorie intake than just fat, it clicked. I eat at least 50g of fat a day now without blinking an eye. As long as I'm still in a calorie deficit, it's all good

For satiety, I like the default that MFP gives me, but lots of people here like a slightly lower carb/higher protein ratio. Specifically 40/30/30 (carbs/protein/fats).

I'm at 40/30/30, but I don't sweat it a bit if I'm over on my fat macro. Fat is delicious, and your body needs it. Forget the low fat stuff and go full fat.

Rigger

lisadonnag72 wrote: »

after being on weight watchers on and off for years I have recently been trying clean eating and paelo, my question is- both of these diets use lots more fat than I have been using in my diet and I'm still a little nervous about adding more fat. I'm wanting to loose about 3kg by eating healthier and gentle exercise and eating less carbs. I always used to choose products with low fat on them but now I'm finding some products taste so artificial now after clean eating. Thoughts please on coconut oil and more fats Tia

the 80s are over...dietary fat doesn't make you fat. dietary fat is a very essential macro-nutrient...it is essential to balancing out your hormones, nervous system function, brain function, absorption of certain vitamins and minerals, and that's only to name a few.

Also note that a lot of low fat/no fat products simply dump in more sugar. With few exceptions if something is supposed to have fat, I have the full fat version. Also, look at things like avocados and nuts...these things are highly nutritious and packed with all kinds of goodness...and fat.

Coconut oil is a medium chain saturated fatty acid. In a good oil, this will be in a triglyceride form which is better absorbed and utilized in the body. Small and medium chain saturated fatty acids readily cross the blood brain barrier and are extensively used as an energy source by the brain. Not only that they are used as a large cellular energy source throughout the body. Coconut oil also greatly increases HDL and will will help convert large particle HDL into small particle HDL, which is a desired trait. It is a great source of fat to add to any healthy diet.

That said, don't guzzle coconut oil by the liter. I throw a couple tablespoons down here and there. I also drink coconut milk, so there's that.

Fat is good for you, but the source does matter. You want sources that are in their triglyceride form. You want sources that are not heavily oxidized. This means vegetable and seed oils are out. Fruit oils that are extra virgin are generally in the triglyceride form and are not oxidized, but you have to check around with manufacturers.

Animal fat is good. You want fish, ruminant animal (grass fed only) and then things like chicken and pork. Animals that are fed outside of a CAFO model are generally higher in omega-3's, which will help balance out your omega-3 to omega-6 ratio. This will also help out your cardiovascular risk factors.

Avoiding carbohydrates that are easily digested and absorbed as glucose or similar congeners, will decrease or eliminate de novo lipogenesis. This in turn will decrease serum triglycerides and LDL. Specifically, this will greatly decrease small particle LDL, which is the biggie in regards to atherosclerosis.

Eat carbohydrate sources that are high in soluble fiber. This feeds your gut microbiome and they in turn produce short chain saturated fatty acids that will increase HDL, feed your brain and a quick energy source for your cells.

We are to limit our saturated and our trans fats. Coconut oil is popular but it's consumption should be limited.

Better fats are the mono- poly- and Omegas.

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fat/art-20045550

Your body needs fat. You shouldn't eat low fat, but you don't need to eat high fat either. You can eat moderate amounts of fat.

It is interesting to read all the comments from all the people here....

Me. I eat a high fat diet. like 50-80% of my calories from fat. Feel the best I have felt in years.

You, do what works for you! If you don't like it, don't eat it! Biggest thing I can tell you is more and more people are getting fatter and unhealthier following a mainstream diet. 90% of the people on here are mainstream (that's why it's called that.) Do what works for you, and don't worry about if it works for everyone else or not. Also, may I suggest that this may be the WORST place to ask for advice, most (not all so don't go yelling at me) people on this site on the losing side of a health battle.

I do a high fat diet. All the fat I eat comes from healthy sources though. Avocados, coconut oil, grass fed butter. I've been doing high fat for a few months now.