Group: Specific Diets & Nutrition

Created: 2012/01/01, Members: 104, Messages: 22775

With so many diets and nutritional plans out there, you can get lost. Find out what works best for others and share your experiences!

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fat

harvest_moon321
harvest_moon321
Posts: 85
Joined: 2004/09/17
United Kingdom
2004/10/31, 02:08 PM
This might sound like a stupid question but why do people who are trying to get lean and lose the body fat only eat 20gs of fat per day? I thought fat was a good thing because it carries the protein in your body. Also how is it possible to actually keep to just 20g of fat a day? I find it hard enough just keeping to 30g of fat per day. I find that if you have low fat things then you can’t keep your calories up either.

Could anyone write me an example daily diet of 20g of fat 1800 calories and 130g of protein? Thanks.
deadheadted
deadheadted
Posts: 123
Joined: 2004/05/31
United States
2004/10/31, 04:34 PM
Why? Because it's a common misconception that fat makes you, well, fat. And to the uninformed, it seems pretty logical. Most of the fat-phobia in today's diets stems from the late 80's/90's low-fat fad diet. You know, the one where as long as it was low in fat it was good to eat (snackwells, anyone?) Problem is, the fat was often replaced by carbohydrates (sugar usually), keeping the caloric value the same and adding insulin spikes to boot.

Fat's extremely important for well-being since it's used in everything from cell composition to vitamin absorption. But it's calorically dense (9 calories per gram), and has a very low thermogenic effect (doesn't take much effort from your body to utilize ingested fat.) Plus it's oh so tasty and something as small as a handful of nuts can have over 200 calories. In other words, it's easy to overdo it with fats.

Most people should aim for around 20% of their total calories from fat, with women getting a slightly higher amount. Saturated fats should be kept to a minimum, while trans fats should be avoided 100% all-together. Look for food that's got mostly mono and poly unsaturated fats.