How many grammes of fat a day?

[help2020]

Hi, I’m new here and I was wondering who tracks how much fat is eaten in a day and generally whether you think it’s good or not so good to use a macronutrients and/or calorie tracker? I’m day one of LCHF and use a Fitbit app to track most things daily! Thank you.

[moreless]

Hi help2020, here's my view on the subject healthunlocked.com/lchf-die...

[help2020 in reply to moreless]

Thank you so much. Very interesting. You’ve reminded me how little fresh veg I eat these days. I ate my 5 a day for years but lately it’s been 5 biscuits, 5 pck of crisps etc!

[moreless in reply to help2020]

I think once we start veering off course, it's easy to keep going in the same direction. It's often a different pair of eyes that show us how far we've drifted.

[help2020 in reply to moreless]

yes. not the ones that are biger than my belly! x

[Subtle_badger in reply to help2020]

That's one of the great things about low carb. You have to fill your plate with something, so you naturally eat more veggies.

I am with moreless, I make sure I am getting a decent portion of protein (eg piece of meat the size of my palm), plenty of veggies and fat to taste.

Counting fats can make you crazy. You have to measure it out on a spoon, or weigh tiny amounts. Don't do it!

[help2020 in reply to Subtle_badger]

Thanks so much. I think I ate too much fat yesterday that’s my worry. I definitely ate more veggies than I would have.. salmon with sliced greens and “pizza” with red Peppers, courgettes and onions as the base .. it was delicious! I think I likely added too much olive oil though. I guess it’s a new concept as I’ve trained my brain that fat makes you fat rather than sugar makes you fat! Perhaps?! Still learning

[Subtle_badger in reply to help2020]

Giving up carbs and sugars makes are body learn to burn fat as a primary fuel. That has health benefits, but one of them is it means you can more easily burn body fat but your body will preferentially use dietary fat as a fuel rather than body fat. So excess fat in the diet may not make you fatter, but it will take the place of body fat that you would have burned otherwise.

But you have to recalibrate you mind first, because we have all been trained that too much fat is any fat at all.

[help2020 in reply to Subtle_badger]

Ah I see that makes sense. So the less fat I eat the more of my own fat I will burn for energy in the absence of both sugar and fat. Some diets say you must eat fat to keep your metabolism going but I’m thinking that I should only eat protein and nothing else that way I’ll burn more fat quicker? I must say I’m getting quite confused. Is there a plan on here that everyone follows? Thank you for your help. X I also ate peppers and tomatoes yesterday and feel like I’ve failed now but some people eat salads. I’m so confused 😕

[TheAwfulToad Ambassador in reply to help2020]

Try not to over-think this. Let you appetite guide you. If your meals taste greasy, they have too much fat in them. If they taste dry or bland they probably don't have enough.

I have never met anybody who can consistently "overeat" fat. While the novelty of eating half a Camembert (hello Hidden ) might drive you to do exactly that for a few days, you'll pretty soon get sick of it and you'll dial it back instinctively ... as, I think, you've already noticed!

A low-carb low-fat high-protein diet will land you in deep trouble - at best, you'll have irresistible carb cravings. You need to add some fat to your meals.

Do realise that your body implements dozens of interlocking control loops to keep things functioning correctly - there is really no need to measure and tweak things with exactness. If you "ate too much" today you will inevitably eat less tomorrow.

[Hidden in reply to TheAwfulToad]

Oh I can still eat half a Camembert and half a wedge of Stilton and quite a lot of whipped cream when I am hungry. It doesn’t seem to be doing me any harm though, still got a flat stomach and a rib showing 🤣

[help2020 in reply to Hidden]

😂👍

[help2020 in reply to TheAwfulToad]

Thank you, I really appreciate the advice. It does make sense. So far so good today!

[Hidden in reply to help2020]

I think you are ok to eat tomatoes and peppers...surely? So good for you. I have been eating vine tomatoes all week!

[Hidden in reply to Hidden]

People on a very strict low carb diet for epilepsy control for example need to count /watch the carbs in everything including tomatoes. The rest of us can be less strict.

[help2020 in reply to Hidden]

The very first night, Friday, is normally our pizza night. I made a pizza base out of red peppers and courgettes then sliced tomatoes onions pepperoni and grated mozarella and it didn’t do me any harm! The rest of the week I ate a large slice from a beef tomato each day. I guess as long as you stick to your daily carb allowance it’s ok?! X

[Hidden]

I don’t weigh or measure anything. The trouble with numbers of grams etc is that’s it does not allow for different heights, weights, expenditure levels etc. And frankly who can be bothered. I eat enough fat to fill me up but not make me feel a bit sick. On my lunchtime tuna salad I add avocado, olives and olive oil. One day I was very hungry & added blue cheese too. But it made me feel a bit sick, so I did not do that again.

[help2020 in reply to Hidden]

That’s great to know thank you. I was amazed how long I went before the hunger pangs kicked in yesterday. I’d eaten three scrambled eggs with butter for breakfast. This morning I ate half of that and the dog got the rest as I felt so full and yes sTarted to feel a bit sickly. Day one completed!

[Hidden in reply to help2020]

🥇

[Hidden]

I aim ideally for 106g fat a day. My biggest aim is making i get a mixture of everything. Small protien with fat content. Loads of vegetables usually fried in butter and some kind of full fat dairy aswell. With lots and lots of water.

[help2020 in reply to Hidden]

Oo yum! Thank you Tessa75 that’s really helpful. I’ve not eaten much today but I’ve been drinking single cream and I’ve just read that it must be heavy cream which I think is double cream in uk?.. 🤔🤦‍♀️

[Hidden in reply to help2020]

I drink coffee with double cream. It makes a big difference for me.

[help2020 in reply to Hidden]

Thank you. Yes do you mean it makes a big difference to your weight compared to drinking single cream? Thank you

[Hidden in reply to help2020]

Sorry i meant it makes a big difference in keeping me in keto with the full fat content.

[help2020 in reply to Hidden]

Ah yes thank you that’s what I thought. I will have to buy some double cream! I really can’t drink black coffee again just yet. Hope it’s all going well for you?

[Hidden in reply to help2020]

From jan till April it was going very well. I lost a stone in weight and my epilepsy was under control then i eased up and bad food habbits crept back in. Been back fully on keto a few days and yes its going well thanks hun.

[help2020 in reply to Hidden]

Ah great to hear and well done on that loss! Xx