Wed, Aug-04-04, 16:10
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Registered Member
Posts: 3,661
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Plan: Metabolic Surge
Stats: 170/139/?
BF:
Progress: 100%
Location: Canada's Wet Coast
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Quote:
Originally Posted by BadgerGirl
Is the 60-75% fat purefat, such as butter, oil, mayo, salad dressings, etc., or does that percentage come from the whole food we eat; e.g., fatty meats, nuts, avocados, cheese, and so on?
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It's 65-70% of the calories you consume OVERALL.
For example, suppose you ate 2000 calories worth of food that day.
65% of 2000 is 1300 calories, so you should have consumed about 1300 calories worth of fat.
Since a gram of fat has about 9 calories, this works out to 1300/9 = 144 g of fat.
The remaining calories should mostly come from protein, with less than 5% coming from usable carb (ie after subtracting off the fibre). (For the 2000 calorie example, this works out to about 125g of protein, and 25g of usable carbohydrate).
Fitday will give you the calorie percentage breakdown in a little pie chart.
If your daily fats aren't high enough, you may have a hard time getting into and staying in ketosis, and you may find you feel hungry all the time. Not everybody does, but I know I need my fats this high when I'm strictly low-carbing. I'll tuck in an extra half an avocado and slather everything with butter or mayo or olive oil to ensure my fats remain high.
Good luck!
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