How much fat should one eat per day?

[barose]

As in how many grams/oz/cups, etc?

I'm confused as to how much fat we should be eating. I'm recovering from a 9 months stint of raw veganism where I ate avocados, young coconuts, olives, olive oil, etc daily. About two weeks ago, I started adding fish, beef and chicken to my diet in moderate amounts and now my pants are getting tight. I’m wondering if I’m eating too much animal fat or not enough. What is a good guideline?

[kallyn]

I regularly eat over 100g fat/day (usually about 65% by calories). As long as I keep my carbs in line, I actually lose weight rather than gain it.

If I drop my fat any lower, I never feel satiated and I usually get bloated.

[Panserbjorne]

I eat a high fat, moderate protein low carb diet right now. My weight hasn't changed at all, except a few pounds in the downward direction. I attempt each day to eat as much fat as I possibly can. Right now I feel fine.

[ChristieB]

I think the "exact" (if there is such a thing) amount probably depends on the person. But it seems that generally a higher fat diet tends to be better.

While adding meat have you cut back on some of your other sources of fat? That could be the problem. I find that I need a lot of plant fats in addition to the meat fats. I think that, depending on the cut of meat and preparation, there is often less fat in meat than we've been led to believe (well, maybe not in terms of grams measured, but in terms of the mindset that meat has oh so much fat). I think that even if I really focused on it, and collected all the fat the fat from cooking meat (I sometimes manage to do this and sometimes don't), I still wouldn't have enough fat in my diet just from meat. I'm with firefaery, I try to eat as much fat as possible in a day. I crave it, which makes that easier.

[momma4fun]

So does anyone have a good link to a fat comparison chart?

I'd like to see what a gram of fat looks like.

I think I'd do better shooting for eating a whole stick of butter a day rather than just trying to eat more fat whenever I think of it.

[kallyn]

I have no idea what a gram of fat looks like! What I do is I randomly enter in a day's worth of food at http://www.fitday.com (you have to make an account, but it's free). It will give you the breakdown of fat/protein/carbohydrates by grams as well as by calories and overall percentages. They also have a tool where you can see the breakdown of your micronutrients (in the reports section). I just do a spot check now and then by entering in one day and seeing how I'm doing. Other times I get inspired and will log my food for a whole week or two.

[barose]

Originally Posted by ChristieB

I think the "exact" (if there is such a thing) amount probably depends on the person. But it seems that generally a higher fat diet tends to be better.

While adding meat have you cut back on some of your other sources of fat? That could be the problem. I find that I need a lot of plant fats in addition to the meat fats. I think that, depending on the cut of meat and preparation, there is often less fat in meat than we've been led to believe (well, maybe not in terms of grams measured, but in terms of the mindset that meat has oh so much fat). I think that even if I really focused on it, and collected all the fat the fat from cooking meat (I sometimes manage to do this and sometimes don't), I still wouldn't have enough fat in my diet just from meat. I'm with firefaery, I try to eat as much fat as possible in a day. I crave it, which makes that easier.

That is a good question. I may be eating fewer nuts than I used to. I also haven’t had coconut in about two weeks or so. I usually buy them by the case but haven’t in a while. The beef I get (grass fed, from the farmers market) is pretty lean. I grill it in a cast iron grill pan on the stove and need to add some oil to keep it from sticking.

Last night I made chicken broth from a free range chicken and it hardly had any fat. The broth is pretty lean.

My SO doesn’t like cooked oils so I cook pretty lean for the both of is. When I we were 100% raw we ate far more fat than I do now…

I cant eat dairy (raw or otherwise) but I do have some ghee that I cook with.

[425lisamarie]

I eat probably anywhere from 50-100. It varies so much and I don't have any medical or weight reason to adhere to a strict diet so I sort of just eat whatever. Everything I love is pretty fatty so I'd guess most days more toward the 100 mark

[Leilalu]

It's hard to say. I feel physically better this pregnancy if I eat lots of fat. Plus, my skin does better. I am the same as lisamarie in that I don't really count, although maybe I should?

I do on purpose try to eat lots of avocado(not a hard chore) cheese, milk, butter, meat, oil, etc.

If you say that you cut down on other sources of fat temporarily when you started to eat some meat, maybe that is why?
Or maybe your gut has to adjust?

[ChristieB]

Originally Posted by barose

That is a good question. I may be eating fewer nuts than I used to. I also haven’t had coconut in about two weeks or so. I usually buy them by the case but haven’t in a while. The beef I get (grass fed, from the farmers market) is pretty lean. I grill it in a cast iron grill pan on the stove and need to add some oil to keep it from sticking.

Last night I made chicken broth from a free range chicken and it hardly had any fat. The broth is pretty lean.

My SO doesn’t like cooked oils so I cook pretty lean for the both of is. When I we were 100% raw we ate far more fat than I do now…

I cant eat dairy (raw or otherwise) but I do have some ghee that I cook with.

You might want to see if increasing your fat will help. I know it seems counter-intuitive, but it seems to help. Also, you might try eating some form of fat with your proteins. My dr. (who admires WAP) says that it's best to eat fat with animal protein. I can't remember why ATM. Salt, too, as it aids in the digestion of the proteins (maybe the fats do, too?). So if you don't have/like fatty meats, try serving them with avocado, some greens sauteed in CO or chicken fat or ghee, some olives, some coconut or nut "dessert", you get the idea.

[425lisamarie]

Originally Posted by Leilalu

It's hard to say. I feel physically better this pregnancy if I eat lots of fat. Plus, my skin does better. I am the same as lisamarie in that I don't really count, although maybe I should?

I do on purpose try to eat lots of avocado(not a hard chore) cheese, milk, butter, meat, oil, etc.

If you say that you cut down on other sources of fat temporarily when you started to eat some meat, maybe that is why?
Or maybe your gut has to adjust?

I didn't really think I ate much today at all, but I was curious after I replied with what I thought I was eating, and turns out I'm right. I tried to think through the day of all the fat I ate and it was around 65 grams, and this is not eating half the day....and much of that fat coming from a grande whole milk white chocolate mocha from starbucks :. I definately eat around 100 most days

[Leilalu]

Originally Posted by 425lisamarie

I didn't really think I ate much today at all, but I was curious after I replied with what I thought I was eating, and turns out I'm right. I tried to think through the day of all the fat I ate and it was around 65 grams, and this is not eating half the day....and much of that fat coming from a grande whole milk white chocolate mocha from starbucks :. I definately eat around 100 most days

I had a small gingerbread latte from Pete's(half sugar) if it makes you feel better.

I usually don't keep an exact score either, but trying to be more aware is key for me. I try to balance it out between different fats too. All I know is that more fats for me right now = no swelling. So I am going to keep doing what I have been doing.
After the baby is a different story. then I suppose I will have to figure out if more or less fat helps me lose weight.:

[pregomonster]

I did the fitday.com and found my carbs to be pretty high because of apple, milk and small amount of honey. I suppose I shouldn't worry about those carbs though, huh? I've quit breads and potatoes etc and only have 1/2 cup of oats every morning for grains. Anyway, thanks kallyn for that resource!! My fat is, give or take, 100!

[barose]

Thanks for the responses! I

have to make more of an effort because my diet is so strict anyway: no dairy, eggs, grains, most sweeteners, etc. Its also difficult because my SO doesn't believed in cooked oils and animal fats. Actually he's been eating some of my fish and chicken and has not been doing well. He thrives on the raw vegan diet---so its a conflict with my need to cook/prepare food for myself (which is still largely raw) and make things that are exclusively for him.

[nicolelynn]

I used to think I didn't eat as much fat as most TFers because I don't really find it necessary to put butter in smoothies, take CO by spoonfuls, etc just to meet some fat requirement. I just eat what I want. But when I actually added up an estimate I realize it is about 100 grams per day.

Example: 2 TBLSP butter (1 at breakfast, 2 on veggies, rice, etc at dinner)=22 grams (11 grams per TBLSP), 1 TBLSP olive oil (on salad)=14 grams, 1 TBLSP coconut oil (on oatmeal or to saute dinner in)=14 grams, 1 oz cheese=9 grams, 1/2 cup yogurt or milk=5 grams, 2 TBLSP cream (in my coffee)=12 grams, fat in meat, eggs, coconut, avocado, nuts, etc= 30 grams or so. It adds up quite fast, without effort.

I haven't gained any weight (I'm 5'2 and 115... ofcourse, I haven't had children yet). I don't eat much carbs and I think my total calorie intake isn't all that high- probably 1,800 or so. I don't find in necessary to shoot for 2,500-3,000 like TF guidelines would suggest since I sit at a desk all day. I eat until I'm satisfied...I neither starve nor gorge myself. Ofcourse, when I used to do massage I once wolfed down a gigantic plate of meat after work since I burned so many calories that day. I probably easily ate 3,000 calories on some days when I did massage and didn't gain weight.

It all depends on your personal needs.

[barose]

I think its slightly harder for me because I dont eat grains and many of you butter/coconut oil it in rice, oatmeal, etc. Its kinda strange slathering oil on meat.

I also have a desk job (but still pretty active at work), but I do work out for 30 min - 1 hour a day. At the same time, I'm not pregnant or BF like many of you too....

[Ruthla]

I just checked my Fitday and I've been averaging (for the past month) 1700 calories, 120g of fat, 35g of effective carbs (not counting fiber) and 100g of protein.

I don't eat grains or dairy at all. I cook veggies and/or eggs in olive oil or poultry fat, take 1 Tbsp CLO per day, and eat fatty meats, nuts, and whole eggs. I'm not pg or BF either.

[barose]

Originally Posted by Ruthla

I just checked my Fitday and I've been averaging (for the past month) 1700 calories, 120g of fat, 35g of effective carbs (not counting fiber) and 100g of protein.

I don't eat grains or dairy at all. I cook veggies and/or eggs in olive oil or poultry fat, take 1 Tbsp CLO per day, and eat fatty meats, nuts, and whole eggs. I'm not pg or BF either.

That sounds like a lot of calories to me. Then again, I'm recovering from raw veganism where I ate much less food. So far today, I consumed 750 calories, 53g of fat, 37g of carbs and 29g protein. I'm pretty full and feel like I'm done for the day even though its 5:00PM. I haven't exercised yet so that will change. But I probably wont have more than 1000 total calories today minus my activity. It sounds like its too few, but I'm pretty satisfied--for now.

[Ruthla]

Wow- I could never function on only 1000 calories per day! That just goes to show you how different all our bodies are, and how what works for one person won't work for somebody else.

[barose]

Totally! But I think I will start to eat more and take in more calories as my body gets used to this way of eating.