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When I look at my nutritional labels, I often see the following three kinds of fats. Do we count all three as a total for our fat intake for that particular food?

Saturated Fat
Polyunsaturated Fa
Monounsaturated Fat

Mono is good
Poly is OK
Saturated is bad

So, even though our bodies burn fat and supposedly fat is fat on LC, I still watch the Saturated Fat...Although its still high....I try to eat more mono fats.

Yes, all three of those are fat. But you don't really need to count your fat content on the Atkins plan. You count carbs instead.

Squid

Outdated research from the '80s and '90s showed that saturated fat led to elevated cholesterol levels .. however, the diets of the test subjects were also high in carbohydrates. More recent research published in the 21st century has shown that high saturated fat diets which are also low in carbohydrates do not pose any risk to heart health and in fact blood lipids and triglycerides go down as insulin sensitivity improves. In addition, saturated fat helps to raise "good" HDL cholesterol. Also, some saturated fatty acids such as lauric acid in unrefined coconut oil have shown to boost immune function.

It's wise to choose minimally processed fats from a variety of natural sources. Avoid hydrogenated trans fats like the plague!


Doreen

The only fat you need to avoid is trans-fats or hydrogenated fats.

Thank you very much for your help ~ I needed to know. Richt now I am consuming about 1000 calories with less than 10 grams carbs and about 40 grams of fat ~ does this ratio sound right?

Thank you very much for your help ~ I needed to know. Richt now I am consuming about 1000 calories with less than 10 grams carbs and about 40 grams of fat ~ does this ratio sound right?

The 1000 calories definetly doesn't sound right. If you continually eat that few, not only will your weight loss stall, but you may h ave problems with health down the road.

Get an account at www.fitday.com It can help you see what percentages of your calories are coming from fat, carbs, and so on. You also need to be eating 20g net carbs, not 10 total. Add more foods, and more veggies in. What do your typical menus look like?

Woah! I can't recall the exact ratio, but at 217 pounds, you should be eating quite a bit more than 1000 calories a day, I think. (Hopefully someone who recalls the ratio will be along momentarily.) Also, it looks like you're getting most of your calories from protein; you might want to up your fat intake a bit.

10-12 times your body weight
so you should be eating at least double what you are now.

My fat intake is usually around 100g a day 70%
My monounsaturated and saturated are the 2 highest and I dont eat much polyunsaturated.

Thank you ~

Yesterday this was what I had:

2 cans Diet Coke
1 Boiled Egg
2 pieces String Cheese
1/3 package Sunflower Seeds
2 3-inch pieces Celery
1 ounce Cream Cheese
½ cup Cucumber
3 Chicken breasts

979 calories
2.7 grams net carbs
47.5 grams fat

Thank you ~

Yesterday this was what I had:

2 cans Diet Coke
1 Boiled Egg
2 pieces String Cheese
1/3 package Sunflower Seeds
2 3-inch pieces Celery
1 ounce Cream Cheese
½ cup Cucumber
3 Chicken breasts

979 calories
2.7 grams net carbs
47.5 grams fat

Thank you ~

Yesterday this was what I had:

2 cans Diet Coke
1 Boiled Egg
2 pieces String Cheese
1/3 package Sunflower Seeds
2 3-inch pieces Celery
1 ounce Cream Cheese
½ cup Cucumber
3 Chicken breasts

979 calories
2.7 grams net carbs
47.5 grams fat

Hi Volgal:

Are you trying the metabolically resistant diet that Atkin's suggest? Your calories and fats seem to be right in line from what I remember from the book (don't have it in front of me).

I plugged what you ate into my fitday

Total: 1173
Fat: 50 449 39%
Sat: 19 174 15%
Poly: 10 92 8%
Mono: 12 108 10%
Carbs: 7 23 2%
Fiber: 2 0 0%
Protein: 166 666 59%


you are close to 1200 calories which is still way too low.
you arent eating nearly enough veggies or fat.

Are you drinking at least 12 cups of water a day?

try eating 2 boild eggs and adding some mayo to them or frying them with some butter.

If you are on induction (I think I saw that somewhere sorry if I am wrong) then you cannot have sunflower seeds.

try some pepperoni if you need a quick snack or more celery with cream cheese. Some people really like pork rinds as well.

Try making a spinach salad to eat with your chicken and add some dressing to it. Add some broccoli or asparagus too. They taste great with cheese or you can roast them. Drizzle asparagus with some olive oil and rosemary.

Cook your chicken breasts in butter or olive oil. Maybe add some ground flax seeds to your salad. Add mayo to your chicken.

Once you start getting your fat and veggies up your calories would go up with it.

I suggest keeping a fitday account to keep track of how what you are eating and how many carbs you are taking in etc.