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votes

So how much fat is actually optimal for fat loss?

Answered on June 09, 2014
Created June 06, 2014 at 4:11 AM

I'm worried that I'm eating too much fat. In one meal I can easily take in a whole avocado and a tablespoon or two of butter also maybe a little coconut oil as I'm no longer scared of the stuff. Is that much dietary fat detrimental for fat loss?

I know calories do matter. I've been logging my calorie intake for a week and I take in about 1500-1700 calories a day. I'm thinking about doing higher carb since I've been doing LC and high fat for months without losing anymore than a few pounds. I'm frustrated since I'm constantly craving white rice and both sweet/regular potatoes. I work out (high intensity hot yoga) around 3-4 times a week for a least an hour.

I need to lose at least 30 pounds of fat also, I feel like I've tried everything and I don't know what to do next! I'm a 19 year old female also and I've read that more carbs are better for women, too. Any answers guys?

Medium avatar

(10611)

on June 09, 2014
at 11:16 AM

I would expect that this level of effort, combined with eating 1500 calories a day, would result in a weight loss of a pound a week, averaged over several weeks. It might go a bit faster if you skew it toward more fat and less carbs.

Medium avatar

(10611)

on June 09, 2014
at 11:11 AM

Your BMR is 1733, not 2600.

http://www.bmi-calculator.net/bmr-calculator/

1500 cal/day of food will not result in very fast weight loss, and since most everyone underestimates how much they eat, probably no weight loss at all.

Medium avatar

(10611)

on June 09, 2014
at 05:20 AM

Sub aerobic exercises. For walking, aim for a minimum of 10,000 steps a day, which is about 5 miles, and will take an aggregate of about 90 minutes a day. A pedometer will cumulate what you do as normal movement, but you probably will need an hour a day on top of that. For biking I would aim for 10 miles a day, or an hour a day at leisurely speed. Slow lap swimming is more intense - I would suggest a half hour a day, and even just treading water counts toward the time. Combine in any way you like, but put in the time every day.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 09, 2014
at 03:11 AM

Stats help us advise. Congrats on not fitting into the unrealistic expectations mold!

200, 5'8 and that active? You're eating more than you're admitting you are. Are you weighing and measuring accurately?

Medium avatar

on June 09, 2014
at 01:30 AM

Well since I am just under 200 lbs and 5'8" tall I think I could do with losing at least 30 lbs.

Medium avatar

on June 09, 2014
at 01:28 AM

I am about 195lbs and I'm 5'8" tall. So I could lose a decent amount, I'm kinda hovering in the overweight/obese zone.

I don't think the hot yoga is doing much for me. How long would you suggest to do those aerobic exercises?

Medium avatar

on June 09, 2014
at 01:26 AM

My BMR is about 2600 calories. I am pretty sedentary (the yoga notwithstanding) so I thought I could get away with 1500-1700 calories a day. It feels like it is impossible to lose fat for me...

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6 Answers

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on June 09, 2014
at 12:41 PM

IIRC macros for weight loss is 25% carbs, as high protein as you like within reason, I would imagine more = better for weight loss 10-35% ( 15-25% probably sweet spot ) and fill the rest with fat 40-60%.

Also have to keep in mind messing with your macros alone will do very little for weight loss ( IMO, not exactly paleo philosophy ) but you should be consuming less than you're burning. I personally think a few hundred to a thousand deficit is appropriate, (1000 = 2lbs/week, 500 = 1lb/week)

Things to keep in mind, don't over exercise and underconsume at the same time, as you can imagine this is a bad idea. Make sure to get all of your nutrients in, with restricted calories this can be even harder than it already is. Also keep in mind people are almost guaranteed to underreport how many calories they consume...so if your not losing weight, make sure you are actually eating what you think your eating. (veryveryveryvery common for people to underestimate their consumption)

0
Medium avatar

on June 09, 2014
at 12:21 PM

If in an entire day, ALL you're having is one whole avocado, two Tbsp of butter and one tsp of coconut oil, that is nowhere near too much fat. I'm also assuming you're not trimming meat, but the amount of fat in meats even unskinned, untrimmed is so small compared to even a tsp of pure fat that there's no need to worry.

The problem may be that the fats aren't the ones that contain the vitamins you need. Fats aren't just inert sources of energy. They contain vitamins and they help you absorb them too. Animal fats help the most because they contain more vitamin D than something like an avocado. Use something like nutritiondata.self.com and you'll see what I mean... check out something like duck fat or beef fat. Even coconut oil has some vitamins in it, albeit not nearly so many. And I'm not sure I can tell if it's the virgin coconut oil they're looking at or not. Animal fats also contain cholesterol which is what your body needs to make all hormones.

Try this: buy a container of duck fat from Whole Foods (it's one of the tastier forms of animal fat),and use that to make eggs in the morning. Then fry half a slice of rice bread in whatever fat is left in the pan, or use a few slices of zucchini to stir fry the last bits of fat out of the pan. You can also just fry eggs in the fat left after frying bacon, but I'm not sure that's equally healthy since the fat tends to brown a bit even if someone is very careful. I just bake my bacon ahead of time and use it as needed, that way the lard stays nice and white.

Also make a resolution to always eat salads with a creamy dressing. Or just add a bit of cream (ok half and half if you aren't ready for heavy cream yet) to whatever dressing you're using. That ensures you will absorb the nutrition in it. I was amused recently in a grocery store to see that some creamy dressing bottles now claim "helps absorb nutrients better!" Somebody's listening. :)

1700 is a low amount of calories for someone doing HIT several times a week. But I suppose you know what's best for you. I doubt very much that higher carbs are better for women since

a. I'm a woman and ketogenic

b. PCOS is caused by excess carbs (in my opinion at least but I'm not alone in that opinion)

c. every woman oriented weight loss protein shake has lower carbs than the male oriented one (just one example Lady form of Labrada)

But I also hesitate to dictate what is best for everyone since Denise Minger has shown very well that people are different and although we all need the same nutrition, how we get that nutrition might not be the same. See "Death by Food Pyramid" in a library or on Amazon.

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 09, 2014
at 10:26 AM

@bananacoconut

You need to eat a lot more fat. If your BMR is 2600, you should at minimum eat 2600, and tweak it so most of it is from fat and about 50g of carbs along with maybe 0.8g of protein / pound of lean body mass. Undeating will cause your body to lower its metabolism, and that's why it's impossible to lose fat.

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32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on June 06, 2014
at 01:55 PM

Do you have reasonable weight and bodyfat goals? You didn't give any solid numbers. And there were the "warning signs" ...

Medium avatar

on June 09, 2014
at 01:30 AM

Well since I am just under 200 lbs and 5'8" tall I think I could do with losing at least 30 lbs.

0
Medium avatar

(10611)

on June 06, 2014
at 10:42 AM

It depends on your starting fat weight. If you're obese losing 30 lbs of fat is possible, but if you're only overweight it becomes very difficult. The body will give up muscle and fat, and probably not from the places you'd like.

Sub aerobic exercise preferentially burns fat, while the cardio you are doing preferentially burns up your glucose reserves. This could be why you're craving carbs. Consider doing longer lower intensity exercise sessions. Think in terms of hours of biking/walking/swimming instead of minutes of hot yoga.

http://www.health.harvard.edu/newsletters/Harvard_...

Medium avatar

(10611)

on June 09, 2014
at 11:16 AM

I would expect that this level of effort, combined with eating 1500 calories a day, would result in a weight loss of a pound a week, averaged over several weeks. It might go a bit faster if you skew it toward more fat and less carbs.

Medium avatar

on June 09, 2014
at 01:28 AM

I am about 195lbs and I'm 5'8" tall. So I could lose a decent amount, I'm kinda hovering in the overweight/obese zone.

I don't think the hot yoga is doing much for me. How long would you suggest to do those aerobic exercises?

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 06, 2014
at 10:25 AM

Yes, but what's your daily caloric need? If you're under that, you'll lose fat. 1500-1700 doesn't sound like too much unless you're very sedentary.

Medium avatar

on June 09, 2014
at 01:26 AM

My BMR is about 2600 calories. I am pretty sedentary (the yoga notwithstanding) so I thought I could get away with 1500-1700 calories a day. It feels like it is impossible to lose fat for me...

Medium avatar

(10611)

on June 09, 2014
at 11:11 AM

Your BMR is 1733, not 2600.

http://www.bmi-calculator.net/bmr-calculator/

1500 cal/day of food will not result in very fast weight loss, and since most everyone underestimates how much they eat, probably no weight loss at all.

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