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Joined: Mar 11
Posts: 8

Posted: 14 Mar 2011, 14:01
I started this website last Thursday (March 10th). I am keeping track of everything with paying special attention to my protein and fiber intake, along with my calories. I am now curious about the fat grams. How many fat grams is a person supposed to eat to lose weight? I am doing well my first week, but I don't want the fat grams to be an issue later when it starts getting a little harder to lose the weight. Any help will be welcomed!Wink

Joined: Dec 10
Posts: 669

Posted: 14 Mar 2011, 14:17
There's no set amount, and the type/source of the fat grams is more important than the raw number.

I believe the US RDA for a 2000 calorie diet is about 70 grams of fat total, no more than 20 from saturated fats, and as few as possible trans fats.
But you can ask 10 different people, and get 10 different answers to this question, depending on what diet they have. Atkins in particular.

During the time that I've been losing weight, I've been getting about 20 to 35% of my calories from fat. But the overwhelming majority of that is unsaturated fats (the "good" kind). My saturated fat intake is pretty low, usually around 10g a day, sometimes a little over, sometimes less.
This seems pretty workable and healthy to me. A rule of thumb a lot of people seem to be able to live with is 40/30/30 - 40% calories from carbs, 30% protein, 30% fat.

Just make the fat sources unsaturated as much as possible, and avoid saturated. Avoid trans fats like the plague.

Sources of unsaturated fats include seeds and nuts - walnuts, almonds, peanuts, etc., olive oil, avocado, flax seed, many fish. The list goes on and Google can tell you a lot more than I can

Joined: Jul 10
Posts: 1,712

Posted: 14 Mar 2011, 14:51
Ditto what Nimm says- 20-35% is pretty much exactly the range I hit. I think if you're counting calories, your fat will natural gravitate to fairly low level just because 1 gram of fat costs you 9 calories vs. 4 calories to consume that same gram of carbs or protein. If you keep your fat down, you can eat more for the same nubmer of calories. My protein intake tends to be a little lower- 20-25%, but its just a matter of personal preference. Just make sure you aren't cutting fat entirely because good fats are important to keep you healthy, plus they'll help to make you feel full. Very Happy
- Natalie

Joined: Jan 09
Posts: 4,546

Posted: 14 Mar 2011, 15:14
Mine always tended to be higher than that- in the 35-40% range. Because I solely focus on eating real whole foods and total calories, that's just how it came out. If a fat limit is going to stop you from eating greasy meat and butter, it's probably a good thing. But don't let it scare you away from healthy fats like olive oil, nuts, avocados, etc.

I always found it more useful to pay attention to the ingredients rather than the nutritional breakdown, and of course to pay attention to the total calories.
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Joined: Mar 11
Posts: 8

Posted: 14 Mar 2011, 18:37
Wow look at the results of you guys! Already meeting your goal! You all are my inspiration. I need to watch what type of fat I am getting and what kind.

Joined: Mar 11
Posts: 270

Posted: 14 Mar 2011, 21:42
For me, I have to watch the carbs and not the fats. See what happens if you cut out the potatoes and sweets. After 8 days doing that, I've lost 9#. Most Americans eat way too many carbs and it leads to weight gain. I guess you'll have to see what diet style works for you. Best of luck to you, friend!
** Goal 1- 20 pounds
** Goal 2- get back down to wearing size 16 jeans
** Goal 3- normal blood pressure
** Goal 4- well below "One" Derland



Joined: Jan 11
Posts: 382

Posted: 15 Mar 2011, 09:34
Concur on the carbs. For too many years I focused on calories and fat and, although I lost weight, I still had significant belly fat. Focusing on carbs first has allowed me to lose my weight and significantly more belly fat.

My personal goals are 100g net carbs while losing and 150g to maintain.
Pain is a by-product of a good time.

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