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How much fat?

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  • How much fat?

    Hello All,

    I am still trying to get used to eating all this fat (i love it don't get me wrong) and I have been trying to figure out if I am getting enough of it everyday. How much fat do you eat in a day? I know people don't count calories, but what % of your calories come from fat (an estimate).


  • #2
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    • #3
      70%'ish more or less.
      Fighting fibromyalgia and chronic myofascial pain since 2002.

      Big Fat Fiasco

      Our bodies crave real food. We remain hungry as long as we refuse to eat real food, no matter how much junk we stuff into our stomachs. ~J. Stanton


      • #4
        At least 70%.
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        • #5
          I don't regulate my fat. I eat a protein at every "meal", and carbs only when I really, really want them, or in the form of a vegetable at a meal, and all other eating is fat. If I'm hungry during the day, I eat fat. If I feel tired, I have some fat. If I'm cooking protein or vegetables, I add fat.

          So all told, probably near 70%, some days higher, some days lower. But fat is my go-to.

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          • #6
            Until you're satisfied.
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            • #7
              More than 50% always, up to 75% at a max.
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              • #8
                How do you do the math? I tracked what I ate today out of curiosity but the software doesn't break it down by calories.


                • #9
                  What the others said. Currently, on average, I get 65% of my calories from fat, 15% from Carbs, and 20% from protein. There is no set rule on the percentage of each (it depends on your goals, etc), but you should get at least 50% from fat.

                  BTW, I use this--->Nutrition facts, calories in food, labels, nutritional information and analysis &ndash;

                  It breaks everything down for you.


                  • #10
                    You should not go out of your way to eat fat. It is still "energy" and unless you're very active, you'll be in positive energy balance which will still translate into storage. There is plenty of fat in meat - you should still trim it though. I would not recommend cooking with butter, lard coconut oil etc - again - too much energy. You'll get all the fat you need from intra-muscular fat in meat and through foods like avocados and olive oil - although I would only use olive oil for salads. Fry meat in its own fat - you don't need to add more.

                    My body fat is now 7%. I used to be obese...


                    • #11
                      Fats equals 9 calories per grams of fat. Use that to figure out how much of a percentage. Carbs and protein are 4 calories per gram. Even though you don't need to watch your calories per se, it helps to use a food tracker like My Fitness Pal so you can keep an eye on it in the beginning. This also helps me keep my carbs on the low end of 50-100 grams a day. Reminds me where I'm at. Just a suggestion. MFP has a good amount of food on it and you can adds whatever you use regularly for accuracy and convenience. And, it's free! Hope this helps!
                      "If a man has common sense, he has all the sense there is."

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                      • #12
                        Mine is always between 55-70%. It's not something I aim for, just how my food choices shake out each day. I don't go out of my way to chug coconut oil or butter like some people on this forum, but I will add half an avocado to my salad and olive oil to the dressing, eat the skin if I'm cooking chicken with its skin and have some full-fat dairy (usually yogurt, cream or cheese) each day. As other posters have mentioned, don't focus on eating fat. Just don't avoid high-fat foods like chicken skin, ground beef and full-fat dairy, then you'll automatically be getting enough.
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                        • #13
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                          • #14
                            I end up at 60-70% just by my food choices. I also do not go out of my way to chug fat -- I eat primal but tend to gravitate toward fatty foods because, hey, they taste good! Some common examples of my fat choices:

                            - Meats of all kinds and fat contents (skin on definitely!)
                            - Butter, coconut oil, olive oil
                            - Different types of cheeses
                            - Almonds and other nuts
                            - Heavy cream -- milk is a very rare thing
                            - Coconut milk
                            - LOTS of eggs!
                            Lindsay Groks On

                            "Be careful about reading health books. You may die of a misprint."
                            -- Mark Twain


                            • #15
                              50-70% on rest days. 30% on lifting days. I don't go out of my way to eat tons of fat I just eat whats already in the meats and I cook my veggies in some fat for flavor or add some butter afterwards. I use a 50/50 mix of olive oil for my salad dressing. Lifting days I eat lean meat, dont add fat (or very little) and up the starches.
                              Primal since March 2011

                              Female/29 years old/5' 1"/130ish lbs