50% calories from fat?
Hey all, I dont post much, mostly because I don't feel I have much to contribute, but I do have a question.
With the Primal Blueprint in mind I downloaded a food tracker app, more for curiosity's sake than anything else. But I made a discovery that kind of alarmed me, but I want to get everyone else's opinion.
I found that I'm getting about 50% of my calories from fat (actually usually a little more like 52%). The rest of my calories are pretty evenly divided between protein and carbohydrates. Oddly enough, in terms of grams I get about an even amount of each macronutrient, about 100 grams each. I know we're supposed to get the bulk of our calories from fat, but 50% seems high even to me. Is it or am i just still a little two conventional wisdom influenced?
As for what I eat, here's a typical day
Breakfast: 2 egg, 2 strips bacon, 1 or 2 cups coffee
Lunch: 1.5 oz about artisanal salami,1 oz olives, cheese, 5 or so dates, and some kind of fruit usually berries
Dinner: pork chop, steak, or chicken with frozen vegetables, and a salad with blue cheese and home made dressing
Snacks: fruit (usually apples, bananas, or whatever berry is in season), and mexican pork rinds
I started Primal eating for two reasons. The first being that I was never convinced of the Men's Health's approach to nutrition that had you eating half a loaf of whole wheat bread everyday. Second, I'm trying to lose a little weight. I just turned thirty and over the last two or three years I started gaining weight for the first time in my life. I'm 5' 8" and weight about 176. I'm certainly not fat, but I do have more gut than I'd like to have. According my nutrition app (myfitnesspal) for my height and activity level, I burn about 2150 calories a day, and I average about 1900 calories a day without really feeling hungry except right before a meal. So I'm not overly concerned, I was just wondering what everyone else thought of that macronutrient ratio.
I am not an expert by any means but I seem to remember Mark saying that around 60% of his calories come from fat.
How do you feel?
Both my husband and I eat almost exactly the same ratios as you are and are doing great, definitely not too high fat at all!
I've been eating Primal for about 3 years and used to eat even higher fat (around 60-65%) with nothing but great effects. I only dropped it down because I needed to add more carbs for my current workout regimen.
That's about spot on...it could even be more. Honestly, don't fear fat, it nourishes your body. Just be careful where it comes from. Here's a few tips that may help: Watch your omega 3:6 ratio if you're eating lots of nuts, fatty meat and eggs should be free range, grassfed, hormone and antibiotic free because fat can store toxins and hormones. Fat from things like coconuts ect that are MCFA are excellent and stimulate metabolism.
My average is around 20p/20c/60f* but not by design.
The 20p/20c are pretty stable since a potato is a potato and a can of fish is a can of fish, but the fat fluctuates. So a light day might look like 20p/20c/30f [I][B]by intake[/B][/I] but 20p/20c/60f [I][B]by expenditure[/B][/I] after I factor whatever I'm burning from storage. Other days I feel like enjoying some summer sausage, hot cocoa, etc. and creep up to 20p/20c/90f to replenish the storage. :cool:
I eat anywhere between 60-80% fat in a day. Usually it's closer to 60, but sometimes I get super hungry (I blame growth spurts from breastfed baby!)
I average about 60% of calories from fat each day. Since I started 6 weeks ago, I've lost 16 pounds and feel happier and more energetic. So, it's working for me... :)
As long as your calorie totals are within the range you are shooting for and you are feeling healthy and energetic, don't worry about overall fat %. Some people get as high as 70% or more calories from fat. Are you hitting your weight goals? Are you making the gains you want to from your workouts? Provided so, don't sweat the small stuff.
The higher your fat, the more likely you might hit ketosis at some point, this is ok, but totally NOT necessary (though not bad either).
50% seems low if anything.
Fat has twice the calories as carbs or protein per gram. So if you are eating 50% calories from fat, that is a pretty well-rounded diet you have there. Make sure the fat comes mostly from grass-fed or pastured animals, fish, coconuts, avocados, real olive oil and not too much from nuts or other sources of omega 6. Fat does not make you fat and it doesn't make you unhealthy. That whole fat phobia thing is how we all got so fat and sick.