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how much fat ??? laymens terms!

Answered on August 19, 2014
Created November 05, 2012 at 8:13 PM

i asked this awhile ago, but got answers that i couldnt understand, one said use 65% of your total calories from fat, another person gave me a ration like 3:1

just looking for a simple answer in layman's terms, how much fat should i have in my diet? a tablespoon of ghee or coconut oil with each meal? every other meal? one table spoon a day?

here is my typical diet

breakfast:

yam green vegetable sauerkraut pumpkin seed paste w/honey

lunch:

grassfed beef bok choy root vegetable

dinner:

wild salmon green vegetable

before bed:

1-2 cups of kefir

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on November 06, 2012
at 12:08 AM

The tracking sites will break it all down for you.

F694fc245d03b64d6936ddb29f4c9306

(2613)

on November 05, 2012
at 09:19 PM

Fair enough. Answer still holds! I'll update the answer, though.

5f6d15c9dd935b6fed3623caf984c14e

(439)

on November 05, 2012
at 09:13 PM

how can i tell if im eating the right amount of fat? what am i looking for?

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on November 05, 2012
at 08:48 PM

I don't think he's trying to hack it, just understand it.

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7 Answers

best answer

4
F694fc245d03b64d6936ddb29f4c9306

(2613)

on November 05, 2012
at 08:32 PM

If you don't want to try to understand it, then don't try to hack it. Stick to the Paleo basics: lots of meat, lots of vegetables, some healthy starches, some fruits, and some nuts. If you want to add more fat, then cook with more fat (especially coconut, butter, rendered animal fats, and ghee) and make sure that the oil never smokes. Make sure you eat for variety, and you won't run into any serious problems.


EDIT: In case I misread and you're just trying to develop a sense of how many calories a particular source of fat represents, you should try using Cronometer for a month. It'll tell you a ton about your macronutrient intake, O3:06 ratio, micronutrient intake, etc. Very useful. When you pick your ratios during setup, I'd recommend starting out with the "Paleo" ratio (I think it's 15% protein, 20% carbs, 65% fat) and then tweaking it later.

Personally, I get plenty of fat through meat, a bit of nuts, and cooking with a ton of EVOO, coconut oil, duck fat, or butter/ghee. I find that it's not about going out of your way to eat fat. It's about letting yourself return to your natural, pre-SAD mindset and eating the fat you should have been eating all along.

F694fc245d03b64d6936ddb29f4c9306

(2613)

on November 05, 2012
at 09:19 PM

Fair enough. Answer still holds! I'll update the answer, though.

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on November 05, 2012
at 08:48 PM

I don't think he's trying to hack it, just understand it.

3
00cd3b6f51530a6832fcda1712edbec3

(2411)

on November 05, 2012
at 08:59 PM

Even if I gave you a definite amount, e.g., a tablespoon of ghee or coconut oil with each meal, your body and your nutritional needs change over time. For example, what's right for you on a day when you don't work out might not be right for you on a day when you do. That's why recommendations of percentages of total calories are more useful. But ultimately, you're going to have to pay attention to what amounts keep you full between meals and when your health and activities dictate that you adjust your nutrition. If you're unwilling to keep track of what you eat, even if just for a week, or to think about how your situation requires adjusting what you eat, this site probably isn't for you.

2
Ede5030721ed7241414b31b9f2c963a1

on November 06, 2012
at 10:09 PM

I used to read answers like the ones posted here and thought I was eating well. Eventually I came across a forum post where it was specifically stated to eat 65% of one's calories as fat. So I began tracking my food and realized that I was overdoing it on the protein (so eating a ton of meat isn't very accurate for everyone). Once I increased my fat and dropped the protein, I finally began to lose weight.

I eat about 1450 calories a day, and my 65% means 1450 * 0.65 = 943 calories from fat. There are 9 calories per gram of fat, so i eat roughly 100 g of fat a day. 1 tbsp of oil is 14 g of fat. So 100g / 14 = 7 tbsp of fat a day. These are rough calculations because 1 tbsp of butter isn't exactly the same amount of calories as 1 tbsp of coconut oil, but it gives you a general idea.

So if the food I ate had no other fat, I would eat 7 tbsp of fat a day. Since I eat food with fat (meat, cheese, nuts, avocados), I don't have to actually add the 7 tbsp a day. But I did do the math and I do count my food, and I'll continue until I get better at this.

0
6fece842bd1bcf5724f458a302a2156e

on November 10, 2012
at 10:08 PM

Looks very good. I think I just eat much more than most people which is my problem. Don't have an off switch although trying to eat more fat.

I saw this http://www.chinapost.com.tw/art/2010/02/07/243974/Ukraine-city.htm Ukrainian national dish is apparently raw pork fat and their ancestors did very well on it. Very interesting. Not sure it is easy to get in the UK/US where so much is marketed as low fat, fat removed from meat everywhere you go.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 06, 2012
at 01:54 AM

Looks like you are probably eating enough fat in your current diet. If you feel lethargic, then you might need some more energy, either up your carbs or up your fat and see how that works. It's not rocket science, if your not getting enough, add more. Trust your hunger and energy levels.

0
7b20db75b09540914bd0c852e868a9d6

(454)

on November 05, 2012
at 11:16 PM

when it comes to getting fat in your diet, i think you should allow the fat from your meat plus however much fat you need to cook your vegetables in.

0
Cc3ce03985eac5ebcbb95fc2329f13b0

on November 05, 2012
at 08:51 PM

It's hard to tell from what you wrote. Track your food intake for a couple of days as it is now, then set a caloric goal. Then you can see if you are eating the right amount of fat. If you need to add or remove fat, you'll have to learn the caloric content of the fats you're eating. But there's no set amount. My amount is not your amount.

Try paleofit or cronometer.

5f6d15c9dd935b6fed3623caf984c14e

(439)

on November 05, 2012
at 09:13 PM

how can i tell if im eating the right amount of fat? what am i looking for?

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on November 06, 2012
at 12:08 AM

The tracking sites will break it all down for you.

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