Hi,
Is it bad thing to have too little fat in your diet.
Typically I am consuming between 40-50g (about 10%) of fat a day in diet.
I am trying to reduce the carbs slightly and from meal planner this would drop fat levels to below 40g.
I don't want to do this if it would have an adverse affect?
Thanks.
Matt.
Fat in diet
Moderators: Boss Man, cassiegose
40-50g is good. sources of fat are olive oil, fish oil etc
http://www.annecollins.com/good-fats-to-eat.htm
http://www.annecollins.com/good-fats-to-eat.htm
Like I said yes it is in opinion.
LDL Cholesterol, (Low Density Lipid), is not good for you. HDL, (High Density Lipid), is.
THe connotation that Cholesterol is bad, is a bit of a contradiction in terms. Whilst LDL is not good, HDL is very good, and very beneficial, so along with HDL Cholesterol, look for things like Polyunsaturated, Monounsaturated, and Omega Fats, ot boost Fats up.
Some Saturate is okay, indeed Low Fat Cheese has an approximate 50/50 ratio of Saturate / Unsaturate, and is not considered too bad at all.
So yes, you need to increase Fat, but be careful how you do it. Like I said, look for something around the 20% mark on the ratios.
I'd change things to something like 35 / 45 / 20, assuming 35 is Protein, 55 Carbs, so you just cut Carbs, to increase Fats, Protein remains static.
Just be aware for every 4 calories, (1 gram), of Carb you lose, you gain 9 calories, (1 gram), Fat, so gram for gram the Macro ratio example above, yields a net 5 calorie per gram increase.
LDL Cholesterol, (Low Density Lipid), is not good for you. HDL, (High Density Lipid), is.
THe connotation that Cholesterol is bad, is a bit of a contradiction in terms. Whilst LDL is not good, HDL is very good, and very beneficial, so along with HDL Cholesterol, look for things like Polyunsaturated, Monounsaturated, and Omega Fats, ot boost Fats up.
Some Saturate is okay, indeed Low Fat Cheese has an approximate 50/50 ratio of Saturate / Unsaturate, and is not considered too bad at all.
So yes, you need to increase Fat, but be careful how you do it. Like I said, look for something around the 20% mark on the ratios.
I'd change things to something like 35 / 45 / 20, assuming 35 is Protein, 55 Carbs, so you just cut Carbs, to increase Fats, Protein remains static.
Just be aware for every 4 calories, (1 gram), of Carb you lose, you gain 9 calories, (1 gram), Fat, so gram for gram the Macro ratio example above, yields a net 5 calorie per gram increase.