Confused about FAT

**Leigh29** · 02-28-2009, 11:38 AM

I just bought Flax seed oil where it is 14g of fat per tbsp...so because I have this fat in my diet does it mean I can't have any other fat. LIke, would it be too muchin one day to then have low fat cheese or fish on top of the taking the flax seed oil in the morning.???

**freebirdmac** · 02-28-2009, 11:46 AM

You need a good 35-40g of essential fats every day. Fat is vital to your health as well as for losing body fat.

**Mrs_Muscles** · 02-28-2009, 11:49 AM

No, it's not too much fat. 14 g of fat only comes out to 126 calories. I try to keep my daily fat at about 20% of my total calories, and really you shouldn't go below that. On an 1800 calorie per day diet, that is 40 g of fat, or 360 calories.

**justanotherchik** · 02-28-2009, 03:59 PM

nah its fine. i eat about 80-90 grams a day. (abeit mostly from eggs, meat, nuts, etc.. so all helthy stuff)

**hmotb555** · 03-01-2009, 09:35 AM

ok ladies, rather than starting a new thread on "fat" i'll just put my question here....can you ladies give a list of good fat, high protein sources besides meat? I tried eating nuts but I want to know which nuts are good. I've been eating regular peanuts but I've heard a lot about almonds but I don't like almonds....so what are some other good sources? I did my macros and tracked my eating and I am not getting enough fat in my diet...thanks!

**justanotherchik** · 03-01-2009, 11:36 AM

Originally Posted by hmotb555

ok ladies, rather than starting a new thread on "fat" i'll just put my question here....can you ladies give a list of good fat, high protein sources besides meat? I tried eating nuts but I want to know which nuts are good. I've been eating regular peanuts but I've heard a lot about almonds but I don't like almonds....so what are some other good sources? I did my macros and tracked my eating and I am not getting enough fat in my diet...thanks!

eggs are the #1 that come to mind. about 7gr of protein anmd 5gr of fat a pop. nuts are awesome. personally i like all of them but i usually go for peanuts or sunflower seeds. just a personal preference thing, go for whatever you like. also nut butters are awesome. they're not just limited to peanut. give almond, macedemia, etc. a try. just make sure to buy the natural kind, its a bit pricier but it doesn't have any added sugar or anything in it. definately worth it. also even though it doesn't have any protein in it adding oil to the foods you fry can add great flavor and help boost your fat intake if you're running low.

**hvivona** · 03-01-2009, 12:20 PM

You have to be careful with the eggs though. They have a lot of saturated fat. Walnuts, macadamea nuts, pecans, brazil nuts...all healthy. You should probably take a fish oil supplement a few times a day. I'm sure freebirdmac will have some great advice. There have been a lot of posts on this subject, so you can also do a search for info too.

**pink378** · 03-01-2009, 12:21 PM

Originally Posted by hmotb555

ok ladies, rather than starting a new thread on "fat" i'll just put my question here....can you ladies give a list of good fat, high protein sources besides meat? I tried eating nuts but I want to know which nuts are good. I've been eating regular peanuts but I've heard a lot about almonds but I don't like almonds....so what are some other good sources? I did my macros and tracked my eating and I am not getting enough fat in my diet...thanks!

raw almonds, brazils, walnuts
olive oil
avocados
flax seeds
sunflower seeds

I would stay away from whole eggs, the fat is mostly in the yolk which is also extremely high in cholesterol. eat the whites only. Also stay away from full-fat dairy products, as the fat is mostly saturated fat.

I didnt like almonds either until I started forcing myself to eat them. now they are my favorite snack!

**hmotb555** · 03-01-2009, 12:36 PM

Originally Posted by pink378

raw almonds, brazils, walnuts
olive oil
avocados
flax seeds
sunflower seeds

I would stay away from whole eggs, the fat is mostly in the yolk which is also extremely high in cholesterol. eat the whites only. Also stay away from full-fat dairy products, as the fat is mostly saturated fat.

I didnt like almonds either until I started forcing myself to eat them. now they are my favorite snack!

LOL! Maybe that's what I have to do! I like peanuts but it's always good to have variety. As for the fish oil, I'm allergic to fish and other sea foods and I was always afraid that I would have a reaction to the fish oil. I like sunflower seeds, I may look into that as well. I just bought some tofu so I am going to try to incorporate that into my plan as well to up my protein. I feel like the only macro I can meat are my carbs! Thanks for that info ladies, I have not been meeting my fat requirement and I know that is going to slow my gains.

**girl81** · 03-02-2009, 05:00 AM

hmotb,
Fish oils are the best source of EPA and DHA, the 2 most important omega 3 fats.

**Amanda76** · 03-02-2009, 07:23 AM

Originally Posted by hmotb555

ok ladies, rather than starting a new thread on "fat" i'll just put my question here....can you ladies give a list of good fat, high protein sources besides meat? I tried eating nuts but I want to know which nuts are good. I've been eating regular peanuts but I've heard a lot about almonds but I don't like almonds....so what are some other good sources? I did my macros and tracked my eating and I am not getting enough fat in my diet...thanks!

Looking for whole-food sources, fatty fish would be my #1 high protein/high fat source if you can afford it all the time. Also, if you can afford it, choose meat from grass-fed animals to get a better ratio of omega 6's to 3's. Of course, that's "meat." LOL Egg yolks from flax-fed chickens are the best high protein, high fat thing I can think of that "aren't quite meat." I really can't think of anything that's not an animal product that I'd eat for protein as much as fat.

Nuts are a much better source of fat than protein. Would not eat for protein content but consider the protein found in nuts to be a nice bonus. I'd suggest eating walnuts pretty reguarly for their omega-3 content if nuts are going to be a major source of where you get fat, but you do need to get a wide variety of fat sources.

***EDIT*** And I just read you're allergic to fish products sooo...LOL I'll just leave that info there for anyone else who reads it.

**Hishiad** · 03-02-2009, 07:28 AM

Originally Posted by freedieting.com

Sources of Good Fats
Flax oil
Fish (especially Omega-3 sources like cod, salmon)
Non-processed vegetable oils
Nuts (hazelnuts, almonds)
Avocados
Olive Oil
Udo's Choice Oil (Omega 3 and Omega 6)
Fish Oil
Peanut Oil

Those are the sources they list as "good fats"...

**AUTiger13** · 03-02-2009, 08:22 AM

Originally Posted by pink378

raw
I would stay away from whole eggs, the fat is mostly in the yolk which is also extremely high in cholesterol. eat the whites only. Also stay away from full-fat dairy products, as the fat is mostly saturated fat.

I didnt like almonds either until I started forcing myself to eat them. now they are my favorite snack!

Yolks get a bad rep...

The main fatty acid in yolks is oleic acid--just like in Olive oil.

They also carry a ton of other great sources of vitamins

Many studies have gone to show that egg consumption isn't assciated with higher cholesterol levels.

**steave89** · 03-02-2009, 08:24 AM

true

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