olive oil question

[savannahjane]

I have read we are to try to get 1/4 cup of olive oil a day. That is 4 tablespoons. For someone who has 100lbs to lose that is an additional 420 calories a day. That makes it tough if you are eating around 1200 calories a day. I also do intermittent fasting so some days it is less some days it is more. Also, I have a sluggish gall bladder so all that fat gives me indigestion. So, trying to figure out what to do, any ideas? FYI, thanks to the info on here I have lost 12.20 Lbs so far this month, and I have eaten well just hardly any sugar(I fell of the wagon a few times) and nothing white, limited salt, just trying to figure out how important the olive oil is. I seem to be able to take 1 tab with no issues.

[nash2 Partner]

Hi Savannah

Broadly speaking a diet with fat of about 40% of calories from all sources works well for a lot of people. You want a majority of your energy to come from fats because that is the easiest work load for your liver and as much of that as possible should be unsaturated. Here is a link that might be useful for understanding the balance. In simple terms the fats can bypass the liver, sugars and starches do not.

fattyliverfoundation.org/tr...

You need to consider protein second. an easy rule of thumb, try to get about 4 grams of protein per 10 pounds of body weight. The rest should be high fiber plants with limited simple starches.

Just broad guidelines doesn't fit for everyone.

Wayne

[savannahjane in reply to nash2]

thank you for that information, when you say 4 g of protein per 10 pounds of body weight do you mean the desired body weight or lean body weight or do you mean the current body weight?

[nash2 Partner in reply to savannahjane]

There is debate about that so you can find differing opinion so think of it in terms of activity. If you are doing strength training as part of your exercise you need a bit more. If you are still too sedentary a bit less but broadly speaking it would be what you need at a healthy weight. You will need more than that to go along with the obesity but isn't a linear function. Fat cells don't need as much protein as muscles cells. Also, don't assume that that means just meat. There is good protein in beans for example. The thing to be aware of is that if you don't eat enough protein your liver will take it from your muscles.

Wayne

[Liverhead]

Need to consult wit your Primary Care Doctor & your Nutritionist(Ifyou don't have one, get one. Your PCD can refer you to a nutritionist . HEALTH INSURANCE SHOULD COVER BOH VISITS.

[AZgrandma]

I was recently diagnosed with a fatty liver and I have decided to go on the Mediterranean diet and I also count calories. I have started cooking more with olive oil, but don't intend to eat 4 Tablespoons a day. As you mentioned, way too many calories. What I have done is added some walnuts to my oatmeal that I eat every day and few to chicken salad. I know that they are considered healthy fats as well.