Macronutrient distribution - do I really need that much fat?

[kedg]

I've read the book and I pretty much fit the profile of someone who starved herself to lose and then maintain weight for years. As Lou describes, I've been finding it harder and harder to do this because the same diet doesn't seem to keep off the weight (the belly fat, specifically).

Although my calorie intake has been too low (until I started the program a week ago), I think my diet choices have generally been healthy and that all I probably need to do is up (way up) my protein intake. I'm wondering about your advice on the macronutrient distributions because I suspect that for many people, a target of ~30% fat would mean decreasing their fat intake. For me, it would be a pretty large increase.

Recognizing that I need to make sure I get some fat in my diet (and that I generally try to get most of it unsaturated, etc.), is there really any need for me to increase my fat intake that much, so long as I'm getting the amount of protein I calculated I should be getting based on my RMR, BMI, etc., as in the book?

Thanks.

[jbrezy]

I am wondering the exact same thing.. I eat fairly low fat and for me increasing that much would be to start eating more fat on purpose, scary!

[LisaS]

why are you afraid of fat?

[Leigh P.]

Benefits of raising macro of fat intake...

-Better fat oxidation
-Less inflammation of muscles
-More feeling of fullness but with less volume leading to less digestive issues
-Better hormone function especially during deficit
-Less likely to breakout or have skin or hair problems
-Less likely to be constipated especially if mixed with a proper fiber diet
-Less likely to retain water
-Less likely to have "brain fog"/better mental clarity

Fat intake does not lead to storage of fat cells, excess calories do. If you want your cut to not feel like torture and move along nicely one of the best things you can do is balance out your diet and get in your fat, especially your EFA's.

[Lost Dog]

If you know you need to eat more calories, why wouldn't you want some to be fat? Adding fat is easy. The world is full of fat. Getting more lean protein is a lot harder to do. Now you just need protein and the fat that comes with it. Screw the lean part.

I can understand one's resistance to upping the fat at the same time you'd be asked to restrict, but for a chronic undereater, this is a no brainer.

[prof41]

Hi Kedg

I understand where you coming fron It feels weird to eat more, and add fat to a diet. I'm perhaps a bit like you also. I actually added some butter to my veggies the other day to try to get a few extra fat grams. Eeeekkkk

I'm no scrawy little thing, but after losing weight by restricting calories (add fat) it's goes against the grain to do something like eat more and add some fats to my diet.

But I trust the info in the book. I've started my third week and although can't see a real difference, I feel good, have energy, and look forward to my workouts.

The real test will be when I take my measurements again.

Quick question for Leigh P: When should we expect to see an actual change in measurements....two weeks, one month....any general ideas.

Also, thanks for all your posts on this forum, you are incredibly knowledgeable and have posted valuable information for me.

[Leigh P.]

[quote=prof41;486680]

But I trust the info in the book. I've started my third week and although can't see a real difference, I feel good, have energy, and look forward to my workouts.

You know it should be noted that if you have been previously limiting fat and then adding it you will find yourself feeling a world of better. While carbs do supply that quick uptake energy we need for movement, fat supply that underbelly support that is so vital to functioning well. Again balance is key. Glad you are feeling better.

Quick question for Leigh P: When should we expect to see an actual change in measurements....two weeks, one month....any general ideas.

Also, thanks for all your posts on this forum, you are incredibly knowledgeable and have posted valuable information for me.

Though not my plan, I can tell you that any solid lifting program is going to take some time to step into as far as results you see on measuring tape and scale, especially if not largely overweight.

See you can be stripping away the fat but not see it at all on the scale or in the measuring tape.

I am working on an article for this right now actually but the short of it is water can bounce in and out, fat goes, but muscle comes, there is a load of other things as well but you can be down 4lbs of fat and never even know it by the tape or the scale.

The answer for measuring results?
I like pictures from multiple angles, clothing fitting, and lifting progress.
Focus on that stuff for at least 6 weeks or so and I assure you if they haven't yet the rest will catch up and start to provide a more steady track you can notice.

[kedg]

Originally Posted by Leigh P.

Benefits of raising macro of fat intake...

-Better fat oxidation
-Less inflammation of muscles
-More feeling of fullness but with less volume leading to less digestive issues
-Better hormone function especially during deficit
-Less likely to breakout or have skin or hair problems
-Less likely to be constipated especially if mixed with a proper fiber diet
-Less likely to retain water
-Less likely to have "brain fog"/better mental clarity

Fat intake does not lead to storage of fat cells, excess calories do. If you want your cut to not feel like torture and move along nicely one of the best things you can do is balance out your diet and get in your fat, especially your EFA's.

Thank you for the thoughtful reply. I take it, from the other responses, that I may have given the impression I was trying to eat no fat. That's not the case at all. I simply don't see why I should add fat to go from 20%, say, to 30%, as long as I am getting the approximate suggested calories & grams of protein per day. I (and my husband) really would NOT enjoy dumping more oil in our cooking, etc. I use a little, but very little, and get the rest of my fat from other sources (nuts, cheeses, chocolate, etc.). So that's more detailed background on my "do I need more fat?" question...

[Lost Dog]

It's not just about getting enough protein. That's important, of course.

I'd encourage you to reread pages the section on fats (pages 48-52) and the Omega Plan inset on page 106. It goes into the reasons why a bit more fat might be better.

You don't say your calorie level, but at 1500 calories, the difference between 20% and 30% is 17g of fat. A few fish oil caps, some olive oil dressing on a salad, or an extra piece of cheese or two will do it.

I don't like to cook with much oil. I like to directly enjoy the fat I eat. So, I use a minimal amount in cooking and get to have my egg yolks (which I love).

[UConnJulie]

Why not try it? For women there is a whole host of reasons to eat more fat, one of the most important being hormone production. As Roland (Lost Dog) states, 15-20 g of fat is not a lot ... swap your egg whites for whole eggs ... add some avocado or walnuts to your salad ... have a tablespoon of almond, sunflower, or peanut butter. It really will make it feel like you are not "dieting" and you'll love the flavor boost!