I've been using thedailyplate.com to track my calories and I like that it also tracks fat, protein, and carbs. I set it at 1500 calories and generally, I stay under my fat intake limit. Overall, what I eat is pretty low fat. I know I need fat in my diet, but what is a good amount? How much do you all get in a day?
I try for 25-35%. I try to keep saturated fat under 10% (5% is better) and I avoid trans fats like the plague.
When I was first losing weight I would routinely be under 20% daily fat. I would not recommend this, I had problems with dry skin, hair loss, and mood swings until I got my fat intake back up.
Funny you should ask. I just started yesterday and my calories from fat percentage over at FitDay was 45%!! Today, I've planned significantly better and I'm at 39%!! Looks like I need to keep 'planning better' for a few days in a row, eh?
I think it's that peanut butter toast for breakfast that's jamming me up, but it's so quick, and so easy, and so delicious!! Guess I have some work to do there. :-)
Hmmm, thanks for this question! You helped bring my attention to the reason WHY I don't think the scale has moved this week. Sun 49%, Mon 31%, Tues 20%, Wed 42%, Thur (paying attention!) 18%...too varied, even tho it was all technically within my calorie goals! Mine is almost always from olive oil or dairy or nut sources.
Honestly, I think you calorie level looks fine. It is fine to have a 40%+ day, and 18% the next...because they average out to the recommended 30% levels.
We don't have to have the perfect fat amounts every day, as long as over the week, they average out.
The same thing goes with calories-you can aim for 1500 a day, but if you have 1400 one day, and 1600 the next, it averages out correctly.
I've never tracked my percentage. I just figured it up and I'm at about 32% for the entirety of my diet started January 31. I often have 1/2 peanut butter sandwich on whole wheat toast for an afternoon snack, so I know this adds to it. But, I have read some studies that say peanut butter is a great diet food.
Fit day shows my average is between 22% and 24%. Saturated stays between 7% and 13%. This can of course depend on the person. If I go under this amount of fat my hair starts to fall out. The dietitian and nutritionist said that was because I wasn't taking enough fat in. She said those numbers were great for me. Didn't want my total fat under 22% and really not over 25% and saturated fat not under 8% and not over 13%.
Last edited by Shy Moment; 05-17-2008 at 12:03 PM.
How much fat do you get in a day?
