Not eating enough FAT.

carl224
carl224 Posts: 7 Member
edited October 3 in Food and Nutrition
I noticed that I am not eating enough fat.
I am eating protein which has fat, but if I try to eat more fat, this ends up going up in calories.
It is always under the daily goal.

1) does this matter in weight loss?
2) how can I up the fat intake without eating too much? besides olive oil, dairy and avocado?
3) Thanks for any feedback!

:)

Replies

  • HunterCML
    HunterCML Posts: 51
    Dietary fat is crucial for a myriad of reasons. For one, dietary fat aids in the absorption of fat soluble micronutrients. A deficient fat intake could lead to micronutrient deficiencies in the long term. Dietary fat also helps regulate hormones as well as play a crucial role in cell function (plasma membrane).

    The reason calories go up is because fats are more calorie dense than all other macronutrients. Instead of 4 calories per gram (like carbohydrates and protein) or 7 calories per gram (like alcohol); dietary fat contains 9 calories per gram. Naturally higher fat foods will have more calories by this phenomenon alone. Eat high fat foods in moderation until the recommended minimum is reached and keep high fiber foods a staple in your diet to ward off hunger.

    You need dietary fat.
  • janeinspain
    janeinspain Posts: 173 Member
    salmon is a great low/medium-cal source of fat. Greek yogurt as well. others have much more, like peanut butter, dark organic chocolate, but are delicious :)
  • carl224
    carl224 Posts: 7 Member
    thank you! that is very helpful! I guess I need to up my exercise as well to lower the calories at the end of the day.
  • carl224
    carl224 Posts: 7 Member
    thank you! greek yogurt, did not know, that is a great idea. I can get my calcium that way too.
    :)
  • bizco
    bizco Posts: 1,949 Member
    Raw nuts are a good source of mono/poly fats (the good fats). My favorites are almonds and walnuts. But, you must buy them raw. If the package says anything like roasted, lightly salted, honey, etc. then the nuts have been processed and the health benefits have been laregly lost. Hopefully your grocery store has a bulk food section, you can find raw nuts there and they're less expensive.
  • carl224
    carl224 Posts: 7 Member
    thank you! we have wholefoods and trader joe's here, I'll get more nuts.
  • it_be_asin
    it_be_asin Posts: 562 Member
    The default fat intake here is 30%, and not all sources advise eating that much fat. Keep that in mind.
  • carl224
    carl224 Posts: 7 Member
    it_be_asin, I'll keep that in mind. I thought that I actually had to make an effort to eat that much fat.
    then work out like a mad person. thanks! :)
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