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Am I eating enough fat?

Answered on May 14, 2014
Created May 14, 2014 at 12:41 PM

Just trying to figure out if my typical day contains enough fat. As for me, 20 yr old female, I run almost every day and weightlift about 4-5 times a week.

For breakfast I will have 3 eggs with just enough EVOO to coat the pan, usually I will also have some vegetable (zucchini, broccoli, sweet potato)

Lunch: 4 oz of protein (chicken or beef, I don't eat seafood) sometimes marinated in EVOO (~1 tablespoon) and 2-3 cups of veggies (broccoli, carrots, Brusselsprouts, etc).

Snack (2 times a day): Apple, orange, or 1/4 cup almonds

Dinner: very similar to lunch, except a little more protein and a mixed salad with EVOO and sometimes vinegar.

I am attempting to lose weight so if my portions seem small-ish that's why. I try to eat 1200 calories a day (making up for the deficiet of my workout). Thanks

2a948c73718167614cbb5130a2f77293

on May 14, 2014
at 06:35 PM

By run every day is it a run around the block type of thing or triathlete type of running? How long have you been following this protocol and if it's been more than a week have you had any success with it? You can definitely lose weight this way. I'd especially watch for micro-nutrient deficiencies, that your body fat isn't mostly on your mid section, and joint pain.

Medium avatar

(624)

on May 14, 2014
at 04:28 PM

This is the correct answer. If you've got a huge amount of fat to burn, you don't need to eat as much of it (just make sure to meet your micronutient needs) but if you're just looking to tone up or loose a few extra pounds and you're not obese, you need to fuel your workout to prevent a stress response (leading to more fat storage and a messed up metabolism)...

Medium avatar

(10611)

on May 14, 2014
at 02:19 PM

No you are not eating enough.

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5 Answers

0
Medium avatar

on May 14, 2014
at 09:07 PM

It's important to not think of Fat as a nutritional monolith. Your diet has enough omega 6 (assuming sufficient zinc intake [it would be better to only eat beef and skip the chicken for this reason] to upregulate desaturase activity) that you probably don't need more of it, but you would probably need to switch to omega-3 eggs if you're eating standard battery eggs right now. Pastured eggs should be fine, but it's difficult to know what the chickens are actually eating in reality. I suspect that a lot of people just pretend that they're pastured out of greed since there is no regulation that I'm aware of.

You could also take 1-2 high quality fish oil capsules.

Other fats are non-essential, so it doesn't really matter.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 14, 2014
at 06:50 PM

you do not need to ask us whether this is working for you. you need to ask yourself. Do you go to bed easily, do you wake up easily, do you feel refreshed/run-down/anxious, do you look forward to exercising, are you constantly hungry, are you fighting cravings, etc.

If you feel good doing what you are doing, keep it up.

y

0
Medium avatar

(10611)

on May 14, 2014
at 02:22 PM

How much do you weigh? What's your BMI? If you're obese (BMI>30) your plan might work. If you're not, eat more.

Medium avatar

(624)

on May 14, 2014
at 04:28 PM

This is the correct answer. If you've got a huge amount of fat to burn, you don't need to eat as much of it (just make sure to meet your micronutient needs) but if you're just looking to tone up or loose a few extra pounds and you're not obese, you need to fuel your workout to prevent a stress response (leading to more fat storage and a messed up metabolism)...

0
618fc5298c4a96b817c4918c795a875f

(1217)

on May 14, 2014
at 02:13 PM

no you are not eating enough fat

Medium avatar

(10611)

on May 14, 2014
at 02:19 PM

No you are not eating enough.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 14, 2014
at 01:02 PM

Your diet is not 1200 calories, it's closer to 1500-1600 calories (log it using any of the convenient websites that log food). But still feel you're undereating for your activity level. You're only at that higher level of calories because almonds, which aren't a great staple in one's diet.

Running 7 days a week? Lifting 5? Why no rest days?

Is your weight loss goal even realistic?

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