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
>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 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
>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
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.
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
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)
>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...
>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
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
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.
Absolutely necessary for hormone production and regulation.
How do I eat more? Everything containing fat is terrible
>Everything containing fat is terrible
>Natural yoghurt
>Cottage cheese
>Eggs
>Nuts
>Avocados
>terrible
Do some research you utterly clueless c**t
>he fell for the saturated fat = bad meme
moron.
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
I'm trying to lose weight here
cut your carbs then, fatty
1g/lb body weight - protein
1g/kg lean body weight - fat
remainder of calorie target - carbs
I can't eat that much fat
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
You can survive without fiber for sure, but it makes such a world of difference
>About 170 lbs, 5'7
186, 5'8
>140g of protein
>trying to lose weight
terrible
>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
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.
> Short-chain (refined) carbs are very quick and easy for your body to break down into sugar and then store as fat.
Wrong
Bix nood muhfugga
please teach me how to dark mode
just cook all your shit in duck fat you moron it tastes amazing
>cook all your shit in duck fat
seething vegan spotted
captcha : ONVAX
>Absolutely necessary for hormone production and regulation.
True, but you only need something like 20 grams per day.
necessary for merely existing you mean,
no EPA and DHA in the diet is a problem
for what? not dying? yeah but what's optimal for health?
>what's optimal for health?
20-30 grams a day
It's necessary for test production
>imagine autistically typing in all the shit you eat in a day, all day, every day
I dont understand you homosexuals, truly.
>he doesn't have autism
>he isn't INTx
NGMI just leave now you don't belong here
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
ngmi
>he doesn't min-max irl.
>not using 10 mins of your day to dramatically improve optimization of muscle/fat gain or muscle/fat loss ratio
Ngmi
it doesn't do anything that eating 1 duck a day won't do.
checked and based .
also sage .
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)
>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...
>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
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.
please read a dietary text written post-1970, I'm BEGGIN ya.
Less important than you think.
Are 2 fiber gummies daily
Going to mess with nutrient fat and protein absorption?
No, especially if you're already deficient in fiber like most people
>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
Ketoschizo is awake.
why is GOMAD bad? if i ate like a cain of peans i would hit all my macros
It’s not. You can be healthy with less than 20g a day.
very important for hormonal balance
what app is that?
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
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.