100 lb. Club - Help Please - Fat Grams!?
08-11-2003, 01:31 PM
Well Im trying to follow a low- fat diet to help me in my weightloss journey...but Im unsure of how many grams of fat I should be eating a day to lose aprox. 2 - 3lbs a week.... I am also working out...
I've decided to allow myself 40 grams of fat per day.... Does this seem low?!
If anyone knows where I can find some information regarding a low-fat diet... Please let me know.
08-11-2003, 01:59 PM
I think they say no more than 30% of your calories should come from fat. 20% if you are really trying to go lean. So it would largely depend on how many calories you are eating.
So let's say you were eating 1600 calories, 30% would be 480 calories. A fat gram is 9 calories, so that would be 53 grams a day.
Hope this helps!! :D
08-11-2003, 02:01 PM
Counting fat grams is great, but it's really the calories that count. If you're eating a lot of low fat foods, but still taking in more calories than you're burning off, then you won't lose weight.
I'm sure someone else will have more info for you on how to get more information about a low fat diet, I just wanted to stop in and say hi and good luck. I'm sure you'll do great.
08-11-2003, 02:19 PM
So, you guys would think counting calories is more important?! Im not too great at this weight loss thing :) and I just really want to succeed... What did you find worked best for you?!
How would I find out how many calories I should be having in a day?!
Thanks again for your support!!
08-11-2003, 03:36 PM
An easy guide to the number of calories is your weight *13 if your inactive and weight*15 if your active. Then multiply this number by 7 (days/week)- 3600 calores*# lbs you want to lose/week) then take that number divide by 7 and that gives you a guide line for the number of calories/day.
I weigh 210 lbs and want to lose 2.5 lbs/week
210*15=3150 calories*7=22050 calories*week
22050-(3600*2.5)=13050 calories*week to lose 2.5 lbs
Thats how I do it, and the first two weeks I will cut the sugar back a bit just to get my cravings in check.
08-11-2003, 03:45 PM
There are many school of thought out there. Most of them prescribe to the theory of burning more than you're taking in, which comes down to calories.
However, I am of the belief that it's also the quality of your diet not just the calories. You could lose weight by eating 1,200 calories worth of mallobars everyday and nothing else, however you're not going to feel good about it. By eating low-fat, you're also setting yourself up for low cholestrol, and a lesser chance of heart disease. What a great idea! Good for you! Make sure you do your homework though, all fat is not not created equal. There are bad fats and good fats. I suggest Dr. Andrew Weil's books on healthy eating to get you started in that realm.
As for calories, there are some hard and fast formulas out there but you also need to consider if you're active or sedentary, and your own willpower.
Many people on this board have started with an intake of 2,000 calories and lost weight (gradually moving it down). When I'm not cheating like a bandit, I keep mine around 1500. On my high cardio days, I move it up accordingly.
Hope that helps!
08-11-2003, 03:57 PM
it also depends on your metabolism and how slow it is (or how badly you've messed it up!)
mine is s-l-o-w. to lose, i have to stay under 1500 calories. end of story. but i still don't go below 1200.
that's something you'll get from trial and error though.
08-11-2003, 03:58 PM
Found this link on another thread, I think it takes the slow down on your metabolism with age as well.
08-11-2003, 04:43 PM
I have been using fitday.com. It's really easy to use and keeps track of all of your calories, fat grams, etc. You can use the programs there to calculate what your nutrition requirements should be to lose weight. I have found it to be very helpful.
08-11-2003, 06:15 PM
I've always went by never lower than 1200 calories and no lower than 15 grams of fat. My doctor says 40 is a good fat gram number. I do 1600 calories a day and try to stay under 40 grams of fat but am not real strict with the fat. I would count calories before fat for the reasons above. And if you are counting calories it is hard to go over 40 grams of fat when your eating 1600 calories.
08-11-2003, 06:51 PM
or you can just use this simple rule: eat atleast 5 fruits and veggies a day. I find the days I do that - everything falls in to place.
08-11-2003, 09:14 PM
Some people (myself included) have had a lot of luck with low carb diets. The main rule of thumb is to lower your carbs (I aim for 20-40 per day) and not necessarily worry about the rest.
Obviously total calories is what matters in the end but I find with low carb, my cravings go away and my blood sugar is very stable so I don't snack as much or overeat so my calories are also down.
Check out the low carb forums on 3FC, there are lots of very knowledgable posters.
08-12-2003, 11:48 AM
Her theory is that you count the fat grams for each food you eat. It is your decision on how low you go. I believe she eats 10 percent. I lost about 70 pounds a few years ago by eating 20 percent. I had read Stop The Insanity. I recently read her newest book and did not find it nearly as moving as her first one.
It does work though. By eating things low in fat (whole, natural food like fruits and veggies and low fat meats like skinless chicken and fish) you will keep your total calories low because the calories are low on these items anyway. You can get into trouble though if you eat too many processed, sugar packed, manufactured foods. Some of those are really calorie packed.
Hope the website is of some use to you and good luck!:)
08-12-2003, 02:07 PM
Also, if you are counting calories sites like www.calorieking.com really help out!
08-12-2003, 05:59 PM
Hope we haven't overwhelmed you Brook. I think its kinda of cute how our individual personalities kind of stand out in our answers. Who would ever guess that I would want to calculate my own numbers, thats why I have a spreadsheet that I am very attached to instead of an online tracker. LOL!
08-12-2003, 07:30 PM
Originally posted by karefree2
It does work though. By eating things low in fat (whole, natural food like fruits and veggies and low fat meats like skinless chicken and fish) you will keep your total calories low because the calories are low on these items anyway. It does seem like it should work that way. However, I've heard from an awful lot of people who ended up realizing that, for them, a low-fat diet also was a high-sugar diet. Indeed, the biggest complaint with low-fat diet products is that manufacturers have often had to add so much sugar to make them palatable to the public, sufficiently so to get enough sales to substantiate selling the product! It's relatively easy to eat a low-fat, high-calorie diet, if you're not careful.
08-13-2003, 02:21 PM
Yep Brian, that is why I said whole, natural foods. The manufacturers don't have to mess with them because they are grown and not manufactured.
08-13-2003, 11:51 PM
Thank you all for your advice and knowledge...
I think mainly, Im just going to try and make healthier choices... Low fat but still good for you...I wont waste my fat grams or calories on unhealthy things... unless of course its a special treat..
Like tonight, I made low fat spaghetti with extra lean meat, lots of veggies and whole wheat pasta....YUM!
08-14-2003, 06:39 AM
Makes sense, karefree2. Most folks I know have had a dickens of a time trying to keep manufactured foods out of their cupboards. It is so much easier, after a hard day of work, to plop some spaghetti into some boiling water and some low-fat pasta sauce in a saucepan, and, voila! Ten minutes later you have dinner.
And, of course, industry stands ready to make us feel like we're doing the right thing, but making faux-whole foods -- items that claim to be healthy or "made from whole-grains" but are indeed manufactured products, with many of the benefits of whole foods removed. My cousin is the Director of Nutrition for the Pritiken Longevity Center, and he travels the country doing a slide show for groups that ask him. During most of the show, he shows people how to decode the language manufacturers use to hide ingredients or processes that they'd rather you not know they're employing. It is great fun, since he's a real comedian sometimes, and after a while the audience begins to guess what the manufacturer is hiding. :)
08-15-2003, 11:52 AM
I did the low-fat vegetarian thing for about a year. Really focused on whole grains, good protein, lots of fruits and veggies. I didn't limit calories, just fat. Severely limited it, actually. I was on a mailing list. I subscribed to Vegetarian Times and read each issue cover to cover. I collected vegetarian and low fat cookbooks. I read Pritikin like the Bible.
I gave up.
I was ALWAYS hungry. I'd eat and eat and almost never was satisfied. I didn't lose a bit of weight. I was unhappy, wretched, and no fun to be with. Just ask Hunter.
I guess my body just needs some fat. I tried the low-carb thing later, and had more success with that. But both seem too extreme for me.
I feel better and have the most energy when my carb/protein/fat percentages are pretty much even. 40-30-30 is what I aim for, but I'm usually about 50-20-30. I use Fitday to see where I am during the day (gotta love those pie charts!).
So, don't be afraid to try different food plans, and tweak them to respond to the needs of your body. If you listen to your body (not your tastebuds) and see how much energy you have after eating a certain way for a while, you'll get a pretty good barometer of what you need.
08-16-2003, 12:44 PM
Synger, I so very much agree with you. Everyone is so different and what works for some does not work for all. I can't restrict my carbs (atkins is murder for me) because my body needs the veggies and fruits to operate right. Not a new story, I know. I have heard of others who have had the same problem but for those who can eat lots of protein I think the high protein diets are great. They aren't for me though. There is nothing I love better (well, chocolate but I have yet to find a high chocolate diet) than fresh fruit in season so low fat works best for me. I really believe that it is the calorie count that 'counts' anyway. Whether we are loosing with a low fat or a high protein plan, we are loosing because we are eating fewer calories. JMHO