Please explain fat minimums to me
Sued0nim
Posts: 17,456 Member
I'm doing fine on MFP. I monitor my calories and I do aim for 100g protein minimum a day (0.8g per lb of LBM) and understand, albeit vaguely the importance in relation to muscles, muscle repair and satiety
I also know that fat is important in the diet for satiety and also for vitamin absorption but I generally eat under 50g because I don't really watch my fat..I am generally green on fat by the end of my day
So what I'm wondering, out of interest, is what is the fat minimum in grams per LBM (or bodyweight) and why?
I also know that fat is important in the diet for satiety and also for vitamin absorption but I generally eat under 50g because I don't really watch my fat..I am generally green on fat by the end of my day
So what I'm wondering, out of interest, is what is the fat minimum in grams per LBM (or bodyweight) and why?
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Replies
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Aim for .35 grams per lb of body weight. I'd have to leave the "why" for someone smarter than I.0
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Take LBM and multiply that by 0.35 then that total by 9...that gives you the number of calories you will eat in fat. Divide that by your intake and that is the % of fat you should be eating. For me it's about 70grams a day which I always go over.0
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Thank you both
Not to sound like a child
But...why?0 -
in addition to satiety and vitamin absorption, adequate fat consumption also helps in hormone regulation for women.0
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I was curious, a quick Google shows apparently dietary fat is essential for cell function regulation (parts of fat molecules act as carriers) and parts act as building blocks for cell membranes. In a nutshell, you need it.
Sorry for no links, it was really just a Google, no research.0 -
Double post.0
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So 0.35g fat per lb of bodyweight or LBM
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I've seen a lot of people here say .35 grams per pound of body weight. I've seen just as many others say .4 or .45 instead.
But nobody ever gives a source for this!!! I have googled and the only references I have found are on forums of other sites like this one, and they give no source either! Are there any studies that actually back this up, or is it just something that gets passed around from person to person and people just accept it because they hear it so often?
I asked this question myself recently, so it is a topic I am very interested in.0 -
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Beyond needing it for the absorption of nutrients it is also fantastic for making you stay full longer. Those low fat high sugar items are a quick trip to craving more food. I am not saying you should be deep frying things but good fats like those found in coconuts fish avocados or almonds shouldn't be avoided. They should be worked into your diet as part of your calorie count for the day in place of some of the higher sugar lower nutritional value items.
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MoiAussi93 wrote: »I've seen a lot of people here say .35 grams per pound of body weight. I've seen just as many others say .4 or .45 instead.
But nobody ever gives a source for this!!! I have googled and the only references I have found are on forums of other sites like this one, and they give no source either! Are there any studies that actually back this up, or is it just something that gets passed around from person to person and people just accept it because they hear it so often?
I asked this question myself recently, so it is a topic I am very interested in.
+1
I eat plenty of fat according to this method, and find it works about right for me for satiety purposes, but have unsuccessfully tried to find the sources also, so am interested.0 -
Those low fat high sugar items are a quick trip to craving more food.
My skeptic hat pops on whenever people start talking about satiety, though, since that's going to be somewhat individual. Like I said, getting around 30% fat tends to work for me in general--and I think this tends to be common and one reason that low fat diets have not generally been helpful on a societal level (and don't seem to be that sustainable on average). However, a lot of people swear by full fat dairy for satiety and I liked the idea enough to try it, and can honestly say that low fat or skim dairy is every bit as filling for me. Similarly, adding olive or coconut oil works for me for taste reasons, but does not make my food more filling. And the much demonized potato is plenty filling for me as part of a balanced dinner, even if I don't add butter.
On the other hand, I do find higher fat meat options (like steak or ribs or rack of lamb, although not so much bacon) can be quite filling. It doesn't mean I'm incapable of overeating them, though--sadly, I am not.0 -
lemurcat12 wrote: »Those low fat high sugar items are a quick trip to craving more food.
My skeptic hat pops on whenever people start talking about satiety, though, since that's going to be somewhat individual. Like I said, getting around 30% fat tends to work for me in general--and I think this tends to be common and one reason that low fat diets have not generally been helpful on a societal level (and don't seem to be that sustainable on average). However, a lot of people swear by full fat dairy for satiety and I liked the idea enough to try it, and can honestly say that low fat or skim dairy is every bit as filling for me. Similarly, adding olive or coconut oil works for me for taste reasons, but does not make my food more filling. And the much demonized potato is plenty filling for me as part of a balanced dinner, even if I don't add butter.
On the other hand, I do find higher fat meat options (like steak or ribs or rack of lamb, although not so much bacon) can be quite filling. It doesn't mean I'm incapable of overeating them, though--sadly, I am not.
However someone is eating, I think a large part of that still comes down to how fast one eats. You (generic you) could eat straight from the stick of butter, and if you ate it fast enough, probably get through the whole thing. You can eat a giant container of carrot and celery sticks very slowly and feel really full when you're done. Where I see the difference is in how long that sense of fullness lasts.0 -
Thank you both
Not to sound like a child
But...why?
A couple of reasons - every single cell in your body from your skin to the neurons in your brain is made of fat - the membranes are just lipid layers. Fat is important to living.
In the absence of dietary fat, you will continue to secrete and use fats but some important processes - in particular metabolic / hormonal processes will slow down. Androgen and estrogen are also affected in low fat diets.
A very low fat diet increases the risk of gallstones and adrenal fatigue or failure.
Low fat consumption reduces the absorption of fat soluble nutrients like vitamins.
Long term satiety is another factor.
And it should be 0.35 g per lb of bodyweight. Not LBM.
(Sara: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1)
That number might be low. Other research suggests 0.5 g per lb of bodyweight.
Dorgan J, et al. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr 64(6): 850-855. 1996.
caveat emptor
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However someone is eating, I think a large part of that still comes down to how fast one eats. You (generic you) could eat straight from the stick of butter, and if you ate it fast enough, probably get through the whole thing. You can eat a giant container of carrot and celery sticks very slowly and feel really full when you're done. Where I see the difference is in how long that sense of fullness lasts.
I think this is a factor too, but I also think people are just different in what fills them up. I don't find that eating full fat dairy for breakfast vs. low fat or skim (I eat low fat for taste preference, but from past experience skim would be fine for satiety) makes me more likely to be hungry before lunch. Lots of people who prefer low carb find carbs inherently not filling, but I find they add to satiety so long as I have a mix of macros.
I suppose it's off topic, but I find it generally interesting how people have different experiences, and I think this is why different ways of eating work for different people.0 -
EvgeniZyntx wrote: »Thank you both
Not to sound like a child
But...why?
A couple of reasons - every single cell in your body from your skin to the neurons in your brain is made of fat - the membranes are just lipid layers. Fat is important to living.
In the absence of dietary fat, you will continue to secrete and use fats but some important processes - in particular metabolic / hormonal processes will slow down. Androgen and estrogen are also affected in low fat diets.
A very low fat diet increases the risk of gallstones and adrenal fatigue or failure.
Low fat consumption reduces the absorption of fat soluble nutrients like vitamins.
Long term satiety is another factor.
And it should be 0.35 g per lb of bodyweight. Not LBM.
(Sara: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1)
That number might be low. Other research suggests 0.5 g per lb of bodyweight.
Dorgan J, et al. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr 64(6): 850-855. 1996.
caveat emptor
Interesting, thanks (I don't really do low fat and I tend to get 40-50g fat in my diet so not doing too bad, I might make this my focus for a couple of weeks)0 -
EvgeniZyntx wrote: »Thank you both
Not to sound like a child
But...why?
A couple of reasons - every single cell in your body from your skin to the neurons in your brain is made of fat - the membranes are just lipid layers. Fat is important to living.
In the absence of dietary fat, you will continue to secrete and use fats but some important processes - in particular metabolic / hormonal processes will slow down. Androgen and estrogen are also affected in low fat diets.
A very low fat diet increases the risk of gallstones and adrenal fatigue or failure.
Low fat consumption reduces the absorption of fat soluble nutrients like vitamins.
Long term satiety is another factor.
And it should be 0.35 g per lb of bodyweight. Not LBM.
(Sara: http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1)
That number might be low. Other research suggests 0.5 g per lb of bodyweight.
Dorgan J, et al. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr 64(6): 850-855. 1996.
caveat emptor
Great post!0 -
lemurcat12 wrote: »Those low fat high sugar items are a quick trip to craving more food.
My skeptic hat pops on whenever people start talking about satiety, though, since that's going to be somewhat individual. Like I said, getting around 30% fat tends to work for me in general--and I think this tends to be common and one reason that low fat diets have not generally been helpful on a societal level (and don't seem to be that sustainable on average). However, a lot of people swear by full fat dairy for satiety and I liked the idea enough to try it, and can honestly say that low fat or skim dairy is every bit as filling for me. Similarly, adding olive or coconut oil works for me for taste reasons, but does not make my food more filling. And the much demonized potato is plenty filling for me as part of a balanced dinner, even if I don't add butter.
On the other hand, I do find higher fat meat options (like steak or ribs or rack of lamb, although not so much bacon) can be quite filling. It doesn't mean I'm incapable of overeating them, though--sadly, I am not.
Same.
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I am ALWAYS over on fat... I mean, two eggs and an avocado is already >30g
To be honest, the only macro I really watch is protein, because I found I was rarely hitting my target. Fat on the other hand? Not a problem 
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I am ALWAYS over on fat... I mean, two eggs and an avocado is already >30g To be honest, the only macro I really watch is protein, because I found I was rarely hitting my target. Fat on the other hand? Not a problem
weird cos I'm generally under and that's not with trying to be low fat
then again I only eat about 30g avocado at a time and I go for egg whites generally because yolks make me a little nauseous
strange how different we all are
I've decided I shall up my cheese :slaver:0 -
The essential fats are quite modest - minimum contents of linoleic acid (11 g/day), α-linolenic acid (1.4 g/day). I have also seen people advocate 30 grams a day to keep the bile system happy and avoid gallstones.
Ratios to LBM seem to come from the broscience manual. The nutrition in an egg is in the yolk.0 -
nvm
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I am ALWAYS over on fat... I mean, two eggs and an avocado is already >30g To be honest, the only macro I really watch is protein, because I found I was rarely hitting my target. Fat on the other hand? Not a problem
weird cos I'm generally under and that's not with trying to be low fat
then again I only eat about 30g avocado at a time and I go for egg whites generally because yolks make me a little nauseous
strange how different we all are
I've decided I shall up my cheese :slaver:
Yep, it's those pesky egg yolks... they're my big weakness... And butter. And cheese. And...
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I'm doing fine on MFP. I monitor my calories and I do aim for 100g protein minimum a day (0.8g per lb of LBM) and understand, albeit vaguely the importance in relation to muscles, muscle repair and satiety
I also know that fat is important in the diet for satiety and also for vitamin absorption but I generally eat under 50g because I don't really watch my fat..I am generally green on fat by the end of my day
So what I'm wondering, out of interest, is what is the fat minimum in grams per LBM (or bodyweight) and why?
Check here:
http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
and here
http://circ.ahajournals.org/content/102/18/2284.full
if you want the guidelines that are not coming from bodybuilding/fitness/diet sites.
0 -
I'm doing fine on MFP. I monitor my calories and I do aim for 100g protein minimum a day (0.8g per lb of LBM) and understand, albeit vaguely the importance in relation to muscles, muscle repair and satiety
I also know that fat is important in the diet for satiety and also for vitamin absorption but I generally eat under 50g because I don't really watch my fat..I am generally green on fat by the end of my day
So what I'm wondering, out of interest, is what is the fat minimum in grams per LBM (or bodyweight) and why?
Check here:
http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
and here
http://circ.ahajournals.org/content/102/18/2284.full
if you want the guidelines that are not coming from bodybuilding/fitness/diet sites.
Problem is that's all outdated now.
Nutrition Panel Calls for Less Sugar and Eases Cholesterol and Fat Restrictions
http://www.health.gov/dietaryguidelines/2015-scientific-report/0
This discussion has been closed.
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