Fat intake
Replies
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The breakdown of your daily calories should be 40% carb, 30% Protein & 30% fat according to Mayo CLinic, The American Heart Association and various other reliable sources.
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Had to look at my nutrition history but on average I eat around 30% of my cals in fat. 10% would make me miserable I don't know how anyone could eat that little and enjoy their food.0
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Had to look at my nutrition history but on average I eat around 30% of my cals in fat. 10% would make me miserable I don't know how anyone could eat that little and enjoy their food.
I *think there are quite a few people who follow the 80/10/10 woe, C/P/F. I don't know how they manage either.0 -
happyveganrachel wrote: »RuNaRoUnDaFiEld wrote: »10% is crazy, we need fats for a lot of our bodily functions.
I thought the same but I hear it everywhere!!! (In the Vegan community at least) meh!!!!
Taking fat advice from the vegan community is a lot like asking Coca Cola how sugar affects the body. Answers will be on the extreme end of things.
If you asked the ketogenic crowd about fat, you would get a polar opposite answer.
Do what you feel is necessary to function throughout the day and become the best you possible.0 -
Christine_72 wrote: »Had to look at my nutrition history but on average I eat around 30% of my cals in fat. 10% would make me miserable I don't know how anyone could eat that little and enjoy their food.
I *think there are quite a few people who follow the 80/10/10 woe, C/P/F. I don't know how they manage either.
Yes I tried the 80/10/10 before and I just can't do it lol0 -
happyveganrachel wrote: »RuNaRoUnDaFiEld wrote: »10% is crazy, we need fats for a lot of our bodily functions.
I thought the same but I hear it everywhere!!! (In the Vegan community at least) meh!!!!
Taking fat advice from the vegan community is a lot like asking Coca Cola how sugar affects the body. Answers will be on the extreme end of things.
If you asked the ketogenic crowd about fat, you would get a polar opposite answer.
Do what you feel is necessary to function throughout the day and become the best you possible.
I understand what you mean. I suppose it's hard to find my place, because I am vegan (for ethical reason) but don't wanna follow most "vegan diets" that are set up or preached about all around YouTube with success stories for fitness and what not. Because I have tried them and they don't work for me. And I don't know much about other diets necessarily, kind of posted to learn where other mindsets are and maybe I can apply omnivorous advice to my own lifestyle even though I don't consume animals products. Thank you though
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In my experience, it doesn't really matter what you eat, if you move a lot throughout the day. Your body needs to move to use nutrients and expel them. I generally eat what I feel. Some days I eat 70% fat, some days I eat 30% fat. When tracking, protein is the only staple (30-60g per meal). Everything else is personal preference, but our bodies are built to move, and the more we sit, the less nutrients our bodies are taking care of.
I ran a 5.5 hour Spartan Super in the hills of San Jose a few weeks ago, and my breakfast was HWC eggs and protein shake. I had some sugar gels about mile 5, but that was it.
I eat fat to sustain for longer periods, such as during a Spartan Race, or a full day of classes, and I use carbs to reduce sodium intake to keep balance (yogurt and granola is tasty!). All in all, food is just fuel, and different foods can be used for different purposes.
There is no one way to eat, so eat in the way that gives you the best experience in reaching your goals. You can only do that by trial and error.0 -
In my experience, it doesn't really matter what you eat, if you move a lot throughout the day. Your body needs to move to use nutrients and expel them. I generally eat what I feel. Some days I eat 70% fat, some days I eat 30% fat. When tracking, protein is the only staple (30-60g per meal). Everything else is personal preference, but our bodies are built to move, and the more we sit, the less nutrients our bodies are taking care of.
I ran a 5.5 hour Spartan Super in the hills of San Jose a few weeks ago, and my breakfast was HWC eggs and protein shake. I had some sugar gels about mile 5, but that was it.
I eat fat to sustain for longer periods, such as during a Spartan Race, or a full day of classes, and I use carbs to reduce sodium intake to keep balance (yogurt and granola is tasty!). All in all, food is just fuel, and different foods can be used for different purposes.
There is no one way to eat, so eat in the way that gives you the best experience in reaching your goals. You can only do that by trial and error.
Great advice thank you I find that I don't need as much protein as other people to feel satisfied and satiated and that I have more energy with 30% or more fat. I am learning how to listen to my body better and not go extreme by the book diet crap anymore lol. 0 -
the amount of protein intake you need is often measured by strength training gains/losses/stagnicity. Your body uses proteins in particular ways (which has been researched quite a bit, probably the most of any nutritional topic). If your strength training is showing you can move more weight, then protein is working for you. If you are losing strength, it is a sign you need to focus on protein more.
Being vegan, your natural enemy is protein sources. There aren't many non-animal sources to choose from. Nuts, avocados, and granola, maybe. I don't know. But i can tell you I have never seen a fat or muscular vegan. :-) take that for what it is worth.0 -
the amount of protein intake you need is often measured by strength training gains/losses/stagnicity. Your body uses proteins in particular ways (which has been researched quite a bit, probably the most of any nutritional topic). If your strength training is showing you can move more weight, then protein is working for you. If you are losing strength, it is a sign you need to focus on protein more.
Being vegan, your natural enemy is protein sources. There aren't many non-animal sources to choose from. Nuts, avocados, and granola, maybe. I don't know. But i can tell you I have never seen a fat or muscular vegan. :-) take that for what it is worth.
Haha they are many many more protein plant based sources actually haha. And There are vegan body builders and MMA fighters and I'm a fat vegan so there's that hahahaha. 0 -
happyveganrachel wrote: »the amount of protein intake you need is often measured by strength training gains/losses/stagnicity. Your body uses proteins in particular ways (which has been researched quite a bit, probably the most of any nutritional topic). If your strength training is showing you can move more weight, then protein is working for you. If you are losing strength, it is a sign you need to focus on protein more.
Being vegan, your natural enemy is protein sources. There aren't many non-animal sources to choose from. Nuts, avocados, and granola, maybe. I don't know. But i can tell you I have never seen a fat or muscular vegan. :-) take that for what it is worth.
Haha they are many many more protein plant based sources actually haha. And There are vegan body builders and MMA fighters and I'm a fat vegan so there's that hahahaha.
Then I guess I should get out more lol! I do wonder, however, if vegans naturally eat less calories. For us normal folk, who eat everything, calories are always a challenge. Is it a challenge for you at all, since you have been eating vegan?0 -
happyveganrachel wrote: »I always hear that fat intake should be less than 10% daily calories. But I'm not sure how I feel about that. I see a lot of fit People going between 5-10% fat intake and they look Amazing. But when I try it I hateeeeee it and feel *kitten*. I feel best around 30% fat intake. Opinions?
Ignore whoever says that. If you 'aways' hear that, find new sources of information. Fat doesn't make you fat, and a very low fat diet can make you MISERABLE.0 -
happyveganrachel wrote: »the amount of protein intake you need is often measured by strength training gains/losses/stagnicity. Your body uses proteins in particular ways (which has been researched quite a bit, probably the most of any nutritional topic). If your strength training is showing you can move more weight, then protein is working for you. If you are losing strength, it is a sign you need to focus on protein more.
Being vegan, your natural enemy is protein sources. There aren't many non-animal sources to choose from. Nuts, avocados, and granola, maybe. I don't know. But i can tell you I have never seen a fat or muscular vegan. :-) take that for what it is worth.
Haha they are many many more protein plant based sources actually haha. And There are vegan body builders and MMA fighters and I'm a fat vegan so there's that hahahaha.
Then I guess I should get out more lol! I do wonder, however, if vegans naturally eat less calories. For us normal folk, who eat everything, calories are always a challenge. Is it a challenge for you at all, since you have been eating vegan?
Definitely never had an issue getting in the calories as a vegan. I am cutting them now haha. Hence why I'm a fatty. Easily on a day without watching my calories I could consume anywhere from 2000-4000 calories. But there are many different ways a vegan might eat. I don't exclude vegan "junk" food like many, which includes faux meats and cheeses. I find them to be helpful in getting in the healthy protein and fats also 0 -
happyveganrachel wrote: »the amount of protein intake you need is often measured by strength training gains/losses/stagnicity. Your body uses proteins in particular ways (which has been researched quite a bit, probably the most of any nutritional topic). If your strength training is showing you can move more weight, then protein is working for you. If you are losing strength, it is a sign you need to focus on protein more.
Being vegan, your natural enemy is protein sources. There aren't many non-animal sources to choose from. Nuts, avocados, and granola, maybe. I don't know. But i can tell you I have never seen a fat or muscular vegan. :-) take that for what it is worth.
Haha they are many many more protein plant based sources actually haha. And There are vegan body builders and MMA fighters and I'm a fat vegan so there's that hahahaha.
Then I guess I should get out more lol! I do wonder, however, if vegans naturally eat less calories. For us normal folk, who eat everything, calories are always a challenge. Is it a challenge for you at all, since you have been eating vegan?
I've known quite a few fat, unhealthy vegans.0 -
Sabine_Stroehm wrote: »happyveganrachel wrote: »I always hear that fat intake should be less than 10% daily calories. But I'm not sure how I feel about that. I see a lot of fit People going between 5-10% fat intake and they look Amazing. But when I try it I hateeeeee it and feel *kitten*. I feel best around 30% fat intake. Opinions?
Ignore whoever says that. If you 'aways' hear that, find new sources of information. Fat doesn't make you fat, and a very low fat diet can make you MISERABLE.
Definitely searching more sources now. Actually I'm watching a lot of the strict dieters in the vegan community on YouTube change their diets to be more "normal" it's crazy!0 -
happyveganrachel wrote: »Sabine_Stroehm wrote: »happyveganrachel wrote: »I always hear that fat intake should be less than 10% daily calories. But I'm not sure how I feel about that. I see a lot of fit People going between 5-10% fat intake and they look Amazing. But when I try it I hateeeeee it and feel *kitten*. I feel best around 30% fat intake. Opinions?
Ignore whoever says that. If you 'aways' hear that, find new sources of information. Fat doesn't make you fat, and a very low fat diet can make you MISERABLE.
Definitely searching more sources now. Actually I'm watching a lot of the strict dieters in the vegan community on YouTube change their diets to be more "normal" it's crazy!
I'd skip the vegan community on youtube altogether. Look around here, there are plant based eaters, "Eat to Live" folks, and many healthy vegetarians, vegans and what not.0 -
Sabine_Stroehm wrote: »happyveganrachel wrote: »Sabine_Stroehm wrote: »happyveganrachel wrote: »I always hear that fat intake should be less than 10% daily calories. But I'm not sure how I feel about that. I see a lot of fit People going between 5-10% fat intake and they look Amazing. But when I try it I hateeeeee it and feel *kitten*. I feel best around 30% fat intake. Opinions?
Ignore whoever says that. If you 'aways' hear that, find new sources of information. Fat doesn't make you fat, and a very low fat diet can make you MISERABLE.
Definitely searching more sources now. Actually I'm watching a lot of the strict dieters in the vegan community on YouTube change their diets to be more "normal" it's crazy!
I'd skip the vegan community on youtube altogether. Look around here, there are plant based eaters, "Eat to Live" folks, and many healthy vegetarians, vegans and what not.
I still like to watch all of them for the drama hahah! I've stumbled upon high fat vegans on YouTube recently and catching up on their videos now 0 -
Rachel have you checked out this group?
http://community.myfitnesspal.com/en/group/45-happy-herbivores0 -
Christine_72 wrote: »Rachel have you checked out this group?
http://community.myfitnesspal.com/en/group/45-happy-herbivores
Thank you so much for showing me this!!!! Just joined 2 -
I'm more open to low fat as one of many diet options that work for people than many here, as people vary. I know there are people who do well and enjoy low fat (10%) vegan diets. I am among those who prefer around 30% fat, however, and there's nothing wrong with that (or higher) either -- the overall diet is what matters.0
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lemurcat12 wrote: »I'm more open to low fat as one of many diet options that work for people than many here, as people vary. I know there are people who do well and enjoy low fat (10%) vegan diets. I am among those who prefer around 30% fat, however, and there's nothing wrong with that (or higher) either -- the overall diet is what matters.
Good point 0 -
I eat .27 grams per pound of body weight.0
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The low fat vegans are a very vocal part of the community, but there are tons of vegans who don't do low fat. I don't feel good when I go low fat. I usually get 20-30% of my calories from fat.
For weight loss/maintaining, it really comes down to the calories you consume. I didn't have any problem losing weight on a higher fat vegan diet.0 -
yeah, you should be eating at least 20%, even athletes and bodybuilders etc. aim for at least 20%, so as a more general member of society, 10% is a little ridiculous0
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Not all fat is created equal or bad. There's "good" and "bad" fat. Examples of the former include avocados and nuts (to an extent). Examples of the latter include red meat (though there's a trade off there as far as iron's concerned).0
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Raptor2763 wrote: »Not all fat is created equal or bad. There's "good" and "bad" fat. Examples of the former include avocados and nuts (to an extent). Examples of the latter include red meat (though there's a trade off there as far as iron's concerned).
Even red meat isn't bad for you. New research is suggestion that getting SFA from whole sources may not effect health negatively. So if anything, limiting processed meats is more ideal. Either way, the OP is following a plant based diet, so it doesn't matter too much.0 -
janejellyroll wrote: »The low fat vegans are a very vocal part of the community, but there are tons of vegans who don't do low fat. I don't feel good when I go low fat. I usually get 20-30% of my calories from fat.
For weight loss/maintaining, it really comes down to the calories you consume. I didn't have any problem losing weight on a higher fat vegan diet.
Awesome! Thank you0 -
JustAnotherOneOfThoseGirls wrote: »yeah, you should be eating at least 20%, even athletes and bodybuilders etc. aim for at least 20%, so as a more general member of society, 10% is a little ridiculous
Interesting to hear. I had no idea what professionals consume!0
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