How to reduce daily fat intake?

Discussion in 'Fitness & Nutrition' started by brapbrap, Dec 5, 2007.

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  1. brapbrap

    brapbrap New Member

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    Lately I have been finding it tough to stay at or under 20% of my caloric intake coming from fat. It sometimes seems to be at 25, even up to 30% fat. Here's a sample day of eating:

    [​IMG]

    The Mongolian Chicken pictured above is including brown rice, and I split it into two meals. Should I just remove the almonds from my diet? I eat them for their healthy fat benefits, but I also take Fish Oil pills. Toying around on Fitday, if I take out the almonds, the split becomes 18/42/39. Reading around in some nutrition books, some suggest going as low as 15% daily fat intake. Any tips on reducing fat intake?
     
  2. bigdamray

    bigdamray New Member

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    cut out the mongolian chicken.
     
  3. Contemptor

    Contemptor OT Supporter

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    If you're that concerned about it, then you could just cut down on the mongolian chicken...
     
  4. brapbrap

    brapbrap New Member

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    The Mongolian Chicken is only a once in a while thing, If I decide to eat off campus with friends. Usually I'll have 2 chicken breasts/mashed potatoes/veggies split into 2 meals to replace it.
     
  5. Drewski

    Drewski New Member

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    nothing wrong with having it around 25%, as long as the majority are good fats. If you're looking to lose weight, drop the carbs
     
  6. ericande

    ericande Active Member

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    What are your goals? Where are you at currently?
     
  7. brapbrap

    brapbrap New Member

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    Right now I am about 5'11, 180 lbs, 19% or so body fat. My main goal is to get down to 13% body fat, perhaps at 165 lbs.
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you should be able to lose weight at that calorie level if you're exercising enough
     
  9. moses

    moses OMGWTFBBQ

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    sounds like my exact build and numbers. if you're not obsessive about cardio you have to be, that's the only reason i'm not sub 15% yet.

    edit: also look where your getting fats from, mostly mono and poly which are good to be eating
     
  10. Uglybob69

    Uglybob69 I miss beer.

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    Reduce calories, your fat intake is fine
     
  11. Dankerella

    Dankerella New Member

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    Could you give us the link to that calorie counter thing you are using? I would like to start using something like that to keep track of my food intake...
     
  12. MaineSucks

    MaineSucks OT Supporter

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    www.fitday.com

    its kind of a pain in the ass for the first few days, but if you diet is consistently the same foods its easy after everything is logged.
     
  13. moses

    moses OMGWTFBBQ

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    that screenshot is from fitday :hsugh:
     
  14. Uglybob69

    Uglybob69 I miss beer.

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    picard
     
  15. Genghis.Tron

    Genghis.Tron New Member

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    Fat should between 20-35% according to canadian guidelines, with 10% maximum coming from both saturated and trans fat and 300 mg of cholesterol.
    I'm studying for my finals already :hs:
     
  16. timberwolf

    timberwolf New Member

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    :werd:
     
  17. Plan B

    Plan B New Member

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    raise your protein, lower your cabs, and increase your fats a little

    do more cardio
     
  18. :|

    :| Guest

    re:cardio

    does the fat burning zone have any merit or is it just bs?
     
  19. timberwolf

    timberwolf New Member

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    Mostly BS. What's important is total calories burned.

    Only possible merit of fat burning zone is possibly being less catabolic.
     
  20. crown royal

    crown royal Active Member

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    I'd suggest more vegetables, but that's me, and I'm no expert.

    For instance - my question - my carb intake is higher than yours - I wonder what a good intake would be on a 2000c diet?
     
  21. DTR rex

    DTR rex New Member

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    Fat intake is fine.

    If anything just drop carbs to ~ 180-200 and keep those cals at 2,000
     
  22. brapbrap

    brapbrap New Member

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    How much lower should I be going? I thought 2100 was low enough, but I'm still not seeing the results I want to see.
     
  23. Plan B

    Plan B New Member

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    up the cardio...

    What are you doing for cardio currently?

    EX:

    I'm about the same stats as you, eatting 2200cals/day and still dropping bf%

    I'm [email protected]'10" 18%
    Eating 40/30/30 P/C/F (2200-2300)
     
  24. brapbrap

    brapbrap New Member

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    I'm doing 3 days of lifting a week along with 3 days of cardio. 35 minutes on the elliptical, doing some ghetto HIIT (high resistance/strides per minute for 2 minutes, off an on). I noticed your carb intake is lower, at about 30% compared to my 40%, maybe I should give that a shot if you're dropping bf% as you claim.
     
  25. DTR rex

    DTR rex New Member

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    We told you to drop carbs like 10 posts ago, lol.
     
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