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How much protein and fat should I be getting roughly?

Answered on August 19, 2014
Created April 23, 2013 at 7:29 PM

I'm 18, female, looking to lose weight (30lbs) but maintain muscle, quite muscular anyway... I eat fish, sometimes liver or roast beef, nuts and lots of eggs.. but I don't think I get enough fat on a daily basis....It's usually just from some sardines or nuts.... I don't like avocado, and I find most fried meat hard to eat (texture puts me off) so I'm at a loss how to add in more fat.... Today I had
Breakfast: 4 scrambled eggs and an orange
Dinner:sardines with veggies
snack: blueberries and almonds
Am I right in thinking need to up the fat?

C2fefd191418f9a7bd691077ab9b527a

(287)

on April 23, 2013
at 07:59 PM

Thank you for informing me about the nuts... I didn't know that! :O

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1 Answers

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00cd3b6f51530a6832fcda1712edbec3

(2411)

on April 23, 2013
at 07:52 PM

Use one of the free nutrition-tracking apps/sites, e.g., PaleoTrack, MyFitnessPal, Cron-o-Meter, to monitor what your macronutrient ratios are now. Then decide where you want them to be, according some reputable plan, e.g., Primal Blueprint, Perfect Health, or Chris Kresser's guidelines.

The quickest way to get fats into your diet is to add butter and olive oil to your foods, but the fats in those foods are mostly of one type each, and you need a larger variety. I render my own lard and tallow from the fat of pastured pigs and cows, and then use them like butter.

Nuts, except for macadamia nuts, are always high in inflammatory omega-6 fats, so don't eat more than a palmful each day. In addition, nut skins, like those in almonds, are high in phytic acid, which bind to certain water-soluble minerals, like magnesium and zinc, and prevent your body from using them.

C2fefd191418f9a7bd691077ab9b527a

(287)

on April 23, 2013
at 07:59 PM

Thank you for informing me about the nuts... I didn't know that! :O

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