How important is dietary fat?

  1. 1 month ago
    Anonymous

    Absolutely necessary for hormone production and regulation.

    • 1 month ago
      Anonymous

      How do I eat more? Everything containing fat is terrible

      • 1 month ago
        Anonymous

        >Everything containing fat is terrible
        >Natural yoghurt
        >Cottage cheese
        >Eggs
        >Nuts
        >Avocados
        >terrible

        Do some research you utterly clueless cunt

      • 1 month ago
        Anonymous

        >he fell for the saturated fat = bad meme

        • 1 month ago
          Anonymous

          Retard.

      • 1 month ago
        Anonymous

        I start getting headaches if I don't get >50g fat per day.

        I do eggs, but to cut back on trans fat / cholesterol / cooking prep time, I'll sometimes just eat an avocado. Has as much fat as 3 eggs with slightly less calories, albeit very little protein

        • 1 month ago
          Anonymous

          >weetabix
          >a
          brit bong detected
          also everyone covered it in this thread, really important for your hormones. aim for something like 1g per kg of lean bodyweight

          I'm trying to lose weight here

          • 1 month ago
            Anonymous

            cut your carbs then, fatty
            1g/lb body weight - protein
            1g/kg lean body weight - fat
            remainder of calorie target - carbs

            • 1 month ago
              Anonymous

              I can't eat that much fat

          • 1 month ago
            Anonymous

            I'm aware. You don't need >50g fat/day, especially if you're on the smaller side (About 170 lbs, 5'7"?), but generally around 20-35% of calories should come from fat for most people.

            I suggest a 1:1:2 or 2:2:3 ratio of fat / protein / carbs for most people, but for you something like a 1:2:3 might be more reasonable / realistic
            Yes, protein is important, but so is the rest of your diet

            Also, depending on what you're eating the bananas and oranges for, a kiwi might be able to replace both. Has more vitamin C than an orange and more potassium than a banana, as well as a number of other micros. It's a GOAT'd fruit

            And swapping the low fat milk for onions milk might be worth looking into. Should be similar levels of protein, but for less sugar/carbs

            >deficient in fiber
            there is no requirement for fiber in the human diet
            [...]
            >10 grams of fat a day
            Sounds like a good way to get gallstones

            You can survive without fiber for sure, but it makes such a world of difference

            • 1 month ago
              Anonymous

              >About 170 lbs, 5'7
              186, 5'8

            • 1 month ago
              Anonymous

              >140g of protein
              >trying to lose weight
              terrible

            • 1 month ago
              Anonymous

              >And swapping the low fat milk for onions milk might be worth looking into. Should be similar levels of protein, but for less sugar/carbs
              Most of the basedmilk I can find has more carbs than regular milk

          • 1 month ago
            Anonymous

            Counterintuitively, carbs - especially refined carbs like the cereal or any sort of bread or pasta, or even sugar including from the fruits you have or the milk - are what make you fat the quickest, especially in excess. If you eat sugar, it goes immediately into your bloodstream, ready to be used for energy. If you don't need any more sugar in your bloodstream, your insulin/glycemic response happens and stores the sugar, which is already nearly ADP, into your adipose tissues (fat cells) for later use. If you're diabetic, your body is so used to doing this so you won't die of high blood sugar from your shitty diet that it just keeps taking it out causing you to crave more sugar, and it just keeps filling and adding new fat cells, which also makes you tired, so you eat more sugar, etc, etc.
            Short-chain (refined) carbs are very quick and easy for your body to break down into sugar and then store as fat. Standard modern white flour is practically sugar already. Longer chain carbs, especially the ones mixed with fiber and various other structural things like you find in non-sweet vegetables, are harder to deal with so your body has to fight to get them out. Some diets even recommend avoiding potatoes and/or rice because they're very starchy, and starch is a long-chain carb but very efficiently packed in these foods, so it still is more likely to store some away as fat.
            Fat itself is very calorie dense, but still harder to break down. Your body has to process whatever it doesn't use to rebuild things into ADP before putting it in YOUR fat cells, despite the name.
            Protein is very difficult for your body to turn into fat which is why if you only eat baked chicken breasts with no cooking oil or butter or anything, you will likely struggle to hit calorie minimums, you'll lose fat quickly, and you might start to get headaches and eventually even start fainting or possibly even die once you use up your available fat.

            • 1 month ago
              Anonymous

              > Short-chain (refined) carbs are very quick and easy for your body to break down into sugar and then store as fat.
              Wrong

              • 1 month ago
                Anonymous

                Bix nood muhfugga

        • 1 month ago
          Anonymous

          please teach me how to dark mode

      • 1 month ago
        Anonymous

        just cook all your shit in duck fat you retard it tastes amazing

        • 1 month ago
          Anonymous

          >cook all your shit in duck fat

          • 1 month ago
            Anonymous

            seething vegan spotted
            captcha : ONVAX

    • 1 month ago
      Anonymous

      >Absolutely necessary for hormone production and regulation.
      True, but you only need something like 20 grams per day.

    • 1 month ago
      Anonymous

      necessary for merely existing you mean,
      no EPA and DHA in the diet is a problem

      >Absolutely necessary for hormone production and regulation.
      True, but you only need something like 20 grams per day.

      for what? not dying? yeah but what's optimal for health?

      • 1 month ago
        Anonymous

        >what's optimal for health?
        20-30 grams a day

  2. 1 month ago
    Anonymous

    It's necessary for test production

  3. 1 month ago
    Anonymous

    >imagine autistically typing in all the shit you eat in a day, all day, every day
    I dont understand you gays, truly.

    • 1 month ago
      Anonymous

      >he doesn't have autism
      >he isn't INTx
      NGMI just leave now you don't belong here

    • 1 month ago
      Anonymous

      you just copy a day to a week then make changes when you eat something different or run out of things. I'm not him but like I only have to manually enter chicken breast weight since they're all different and not reliable to do volumetrically

    • 1 month ago
      Anonymous

      ngmi

    • 1 month ago
      Anonymous

      >he doesn't min-max irl.

    • 1 month ago
      Anonymous

      >not using 10 mins of your day to dramatically improve optimization of muscle/fat gain or muscle/fat loss ratio
      Ngmi

      • 1 month ago
        Anonymous

        it doesn't do anything that eating 1 duck a day won't do.

    • 1 month ago
      Anonymous

      checked and based .
      also sage .

    • 1 month ago
      Anonymous

      this.
      I mostly eat the same wether I'm cutting/bulking/maintaining, with the exception of what I eat in the evening
      >bulking
      1litre milk + 400gr. Skyr
      >maintaining
      0.5litre milk + 400gr. Skyr
      >cuttinf
      400gr. Skyr (low fat)

  4. 1 month ago
    Anonymous

    >Absolutely necessary for hormone production and regulation.
    this, also it does a good job of keeping you feeling satiated, fat and protein together are very good, i would only eat carbs as either fruit , vegetables or nutrient dense foods, like nuts and seeds, wasting carbs on processed shit like weetabix, i'm not sure how i feel about that, i would rather have some oat meal or skip grains all together and have just high protein yogurt with random nuts and seeds...

  5. 1 month ago
    Anonymous

    >weetabix
    >a
    brit bong detected
    also everyone covered it in this thread, really important for your hormones. aim for something like 1g per kg of lean bodyweight

  6. 1 month ago
    Anonymous

    You need around 10 grams of fat a day and no more than 10 grams of saturated fat in total.

    Go too far beyond that and you'll wind up with heart disease, especially if you mix it with carbs. Don't be rama rama, don't be a ketoschizo.

    • 1 month ago
      Anonymous

      Ketoschizo is awake.

      please read a dietary text written post-1970, I'm BEGGIN ya.

  7. 1 month ago
    Anonymous

    Less important than you think.

  8. 1 month ago
    Anonymous

    Are 2 fiber gummies daily
    Going to mess with nutrient fat and protein absorption?

    • 1 month ago
      Anonymous

      No, especially if you're already deficient in fiber like most people

      • 1 month ago
        Anonymous

        >deficient in fiber
        there is no requirement for fiber in the human diet

        You need around 10 grams of fat a day and no more than 10 grams of saturated fat in total.

        Go too far beyond that and you'll wind up with heart disease, especially if you mix it with carbs. Don't be rama rama, don't be a ketoschizo.

        >10 grams of fat a day
        Sounds like a good way to get gallstones

        • 1 month ago
          Anonymous

          Ketoschizo is awake.

  9. 1 month ago
    Anonymous

    why is GOMAD bad? if i ate like a cain of peans i would hit all my macros

  10. 1 month ago
    Anonymous

    It’s not. You can be healthy with less than 20g a day.

  11. 1 month ago
    Anonymous

    very important for hormonal balance

  12. 1 month ago
    Anonymous

    what app is that?

  13. 1 month ago
    Anonymous

    kill IR and good for hormones, one of the best fuel when you got into ketosis and want to try fasting!
    Only use Animal fats, EEVOO, avocado, MCT, red palm and stay away from seeds based fat

  14. 1 month ago
    Anonymous

    Well, if you don't want to feel starved for the calories you eat all the time, and you want your joints to keep working, and you don't want Alzheimers, pretty important.
    It varies for everyone, but you should have more than that.
    Your carb and protein balance is fine but you should get at least 20% fat I'd say.
    My diet is 40% fat, 30% carbs, 30% protein by calorie and that works well for me.
    Note here that to get a calorie ratio when you have grams, you just multiply your grams of fat by 2.25, since they're nine calories per gram instead of 4 like protein and carbs.

    In your screenshot, by calorie you're over 40% protein, nearly 50% carbs, and just 10% fat.
    An easy way to fix that is just to swap in some fat for carbs.
    If you like eggs, you could have one or two hard boiled eggs with breakfast and half as much cereal, and the eggs would replace protein lost from less milk pretty easily and add a ton of good fat.

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