How much fat?
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How much fat?
| Wed, 05-18-2005 - 5:13pm |
Hi Everyone - in addition to posting my daily food journal here, I decided to go to fitday.com to post what I ate/will eat today just to check the fat grams, calorie intake and carb grams. Since doing Atkins, I know where I should be carb gram wise and also know where I should be calorie wise but how many grams of fat should I be taking in?
Keeping in mind I'm doing a low carb/low fat program. I get most of my carbs from protein and veges and fruits and I have cut out white flour/sugar items.
Today, I will have taken in about 27grams of fat, 1100 calories and around 50gr good carbs. How does that look fat wise?
Yes, I have drank tons of water already!
Thanx for any input!
Kerry
276/276/200

Hmmm, not sure for people on carbs but recently I came across this:
"For fat loss, many recommend a certain macronutrient split based on calories (not grams). So if you eat 2000 calories a day and you want to eat 40% protein, 40% carbs and 20% fat, then you would eat 800 calories of carbs, 800 calories of protein and 400 calories of fat. That would be roughly, 200 grams of protein, 200 grams of carbs and 44 grams of fat."
But I don't know if that helps you.
Depending on what you're focusing on, I hear that going with 40% Protein, 30% carbs and 30% fat in your daily intake is pretty good.
Fear
Agreed about the calories! The average woman needs 1200 just to sustain basic life functions - breathing, heart beat, brain functioning. I have a link to a caloric calculator on my health blog. I plug in my goal weight and activity level, and it'll give you a calorie level! You can also plug in your current weight and than subtract an appropriate number of calories. If you want to lose 2 pounds a week, you need to create a deficit of approximately 1000 calories a day through nutrition and exercise. For me, I'm 5'8" and 289 pounds. My goal weight is 160. If I eat 2400 calories on gym days and 2000 calories on rest days, that's enough to create my 1000 calorie/day deficit!
Rebecca
http://infatuationjunkie.net
hey kerry:
I agree cals must be a little low. Now that you have percentages for fat/carb/protein here is a formula to determine your daily caloric needs. I have a great book by Dr. Liz Applegate PHD, a cardiologist from University of California.
She gives a formula for figuring this stuff out.
So I typed in your stats and to maintain your current weight your caloric needs are 3312 calories per day. So you can cut 1000 calories, and eat 2300 calories per day, and still lose weight at a healthy rate.
She also gave recommended food serving amounts just incase you are interested:
For a 2200 calorie diet:
4 servings soy/beans
8 servings grains
5 servings fruits
6 servings vegetables
4 servings meat/dairy
6 servings fat
where servings are based on Food Guide recommendations.
(ex. 1 grain serving= 1/2 cup brown rice)
Hope this helps?
kristrin
Hi Kerry,
My mom lost like 90 lbs years ago, and back then, we heard that a normal person should aim for about 30% total fat per day, but if you wanted to lose, you should aim for about 20-25% fat per day. So that's what I try to do (I use fitday.com also).
I agree with the others, though. Don't starve yourself, honey. That's setting yourself up to fail. Because once you lose the weight, you're still going need to eat. Just try to cut calories. Me, I've figured out that 2200 calories a day is maintaining, so I'm aiming at about 17-1800 calories, in addition to burning roughly 500 a day (riding my exercise bike for a half hour burns about that much).
~Joanne