Because I'm tired of people dissing fat.

Just make sure it's GOOD fat (like the fats you described).

I hope you're not referring to saturated fat as BAD fat.

No, no, definitely not. I was thinking more about the source of fat. I suppose I should have clarified that.

i dont know where the medium is for me.. =(

Here is a real answer, if you really want one. DO THIS:

In the blue navigation bar available at the top of every MFP page, click on "My Home". Then, just underneath that click on "goals". On that page, click the green button for "Change Goals". On the next screen, click the little circle for "Guided" then the green button for "Continue".

Then, fill in your current height, age, and weight. MFP will calculate your basal metabolic rate for you.

Click the little circle for "Sedentary" and MFP will calculate the activity factor for you.

In the drop-down list at the bottom, choose "Lose 1 pound per week (recommended)" and MFP will calculate the daily deficit for you.

Lastly, click the green button for "Update Profile". Your diary will now show you how many calories to eat each and every day. Not too much, not too little.

Each month on the first of the month, repeat the above steps to update your profile.
(Or MFP will do it for you if you go to "My Home > Check-In" and update your weight as you shed the pounds.)

Seriously -- I am not being facetious or snarky. You sound like you really don't know your daily calorie budget. Go get 'em!

Just make sure it's GOOD fat (like the fats you described).

Yes, like saturated fats from grass-fed and pastured animal sources! Fat from grain-fed beef, for example, has a very unhealthy ratio of omega 6 to omega 3, but grass fed beef is much healthier. And egg yolks from farm fresh eggs. YUM!

Not necessarily... in regards to the ratio ...

^ "Ask the Expert: Omega-3 Fatty Acids". Harvard University. 21 April 2009. Retrieved 6 April 2011. ""Omega-6 fatty acids lower LDL cholesterol (the "bad" cholesterol) and reduce inflammation, and they are protective against heart disease. So both omega-6 and omega-3 fatty acids are healthy. While there is a theory that omega-3 fatty acids are better for our health than omega-6 fatty acids, this is not supported by the latest evidence. Thus, the omega-3 to omega-6 ratio is basically the "good divided by the good," so it is of no value in evaluating diet quality or predicting disease.""

But in regards to grain fed vs. grass fed
The n−6 to n−3 ratio of grass-fed beef is about 2:1, making it a more useful source of n−3 than grain-fed beef, which usually has a ratio of 4:1. [citation needed]

In a 2009 study which was a joint effort between the USDA and researchers at Clemson University in South Carolina grass-fed beef was compared with grain-fed beef and researchers found that grass-fed beef is: lower in total fat, higher in beta-carotene, higher in vitamin E (alpha-tocopherol, higher in the B-vitamins thiamin and riboflavin, higher in the minerals calcium, magnesium, and potassium, higher in total omega-3s, higher in CLA (cis-9 trans-11) which is a potential cancer fighter, higher in vaccenic acid (which can be transformed into CLA), lower in the saturated fats linked with heart disease, and has a healthier ratio of omega-6 to omega-3 fatty acids (1.65 vs 4.84).[143]

Most people know little about how beef is actually produced. Almost all beef is grass fed--those cattle spend much of their time grazing on grass. It is not until the steers reach their slaughter weight range that they move into a finishing stage, notably with a grain food source--this is the step that increases fat, tenderness, and flavor.

Sadly, and in fact, many grass fed beef sources claiming "grass fed" are finished with a grain step. In my mind that makes them NOT 100% grass fed. Next time you are at the farmers market ask one of these grass fed vendors how they are "finishing" their product. Grass is not the most common answer.

bump to read later.

but from reading the first couple of lines i would like to say that if i eat more than about 1,500 calories the next day i put on like 4 pounds.. that then takes weeks to loose.. =(
I think a pound for me is like 500 calories.. =/

Sorry but your post made my eyes big :noway: Seriously how could you gain a lb. for just 500 excess calories? Maybe you don't watch out your sodium intake or you're underestimating your actual calorie consumption.

I do eat more than 1,000 calories a day.
Im just saying that if i eat near to 2,000 calories i put on alot of weight.
i dont know where the medium is for me.. =(

1lb = 3500 calories and we burn like 1500 a day...so maybe you just need to take a dump- come on!!!!

great article!!! I love healthy fats! (and uhealthy ones, if I'm being honest, but I try to stick to the healthy ones!)

I eat olive oil, peanut butter, and almonds pretty much daily, and avocadoes whenever I can! YUM.

LIKE this post! fat is so important!