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Discussion: Daily fat intake
Subject: Daily fat intake By: joel y. Written on: 2006-06-07 10:22:23 Message: Hey all, I have been wondering something for a while now. I am supposed to be taking in 70 grams of fat per day (based on my workout load). I am trying to shed about 10 lbs. How much fat can I cut out before my body starts freaking out and storing fat becasue it is not getting enough. Hopefully one of our ontri members is a dietician or just knows alot about nutrition. thanks, joel
Subject: RE: Daily fat intake By: Don T. Written on: 2006-06-07 17:50:27 Message: Joel, I'm in the same boat but need to lose more than ten. I'm not a dietician so I rely on what the experts say, but in one of his books, Joe Friel says losing more than a pound a week can adversely affect recovery capability. Just something to keep in mind when you plan your calories and training. DT
Subject: RE: Daily fat intake By: Erik T. Written on: 2006-06-07 18:19:46 Message: Related to the Joe Friel comment from Don, I'm reading Evolution Running by Ken Mek...Meh, oh heck I can't remember his last name, but he works with Joe or something like that. Anyway, just finished up the chapter about nutrition, he recommended aiming for between 20-25% of your daily calories from fat. Also makes the point (heard elsewhere I'm sure) that you should aim for more frequent smaller meals, and include protein in all of them to help slow down digestion. Something about reducing the insulin response, which helps keep carbs from being stored as fat - either they get stored as glycogen in the muscle or remain as free sugars in the bloodstream. Hopefully someone who knows more than I can add onto or correct what I just wrote. Good luck, Erik
Subject: RE: Daily fat intake By: Andrew S. Written on: 2006-06-07 19:48:58 Message: It' been said that Nutrition is the "4th" discipline. I guess it's all about the commitment we make to the first three, that will drive the 4th. I'm aiming for 25 pounds gone by late October. So I'll take any advice. I do the small/frequent meals, but Ironman Training and losing weight have not bee synonymous for me...
Subject: RE: Daily fat intake By: Dan W. Written on: 2006-06-07 20:41:42 Message: Andrew - I understand what you're saying. I put on a bit of a spare tire once I started tri training. I thought I could eat whatever I wanted. That turned out not to be true at all, so three weeks ago I gave up fast food, soda, and ice cream (stock in Coca-Cola and Ben&Jerry's have reportedly dropped 5%). I've been told what Erik said about getting 20-25% of calories from fat, as well.
Subject: RE: Daily fat intake By: John P. Written on: 2006-06-07 21:18:15 Message: Sweets and Beer, these are the tough ones to do away with. I have been trying to shed my tire for years. I did drop from 225 to 180, I climb up to 193-5 once in a while but i generally stay at 185 and drop to 180 just before a race, after some heavy duty training. It is tough , my wife likes to cook and I like to eat.
Subject: RE: Daily fat intake By: Ronald F. Written on: 2006-06-07 23:03:05 Message: Yes, even with huge workouts it is posible to gain weight or not lose any. I could not get down to my desired weight without cutting the candy, colas and some other calories I won't mention cutting calories to my wife again for a while though. Yikes what year of marriage was I supposed to learn that lesson?
Subject: RE: Daily fat intake By: Tim O. Written on: 2006-06-08 09:34:38 Message: FYI: I read an article by USCF that explains the whole Fat intake issue and weight loss. 1st be careful that if you want to loose fat vs weight. Two different things. It is easy to loose weight and harder to loose fat. However, the USCF article said that no matter how much you exercise your body is only so efficient, it can burn up to a max of 52Grams of fat in 24 hours. i.e.. you could ride your bike for a solid 24 hours however the most fat you will burn is 52 Grams. So the most that your body can burn in one week regardless of how much you exercise is 7x52 or 364 Grams - a little less than a pound. So how do people go to these weight loss clinics and loose 20 pounds in a month? They are not loosing all fat!!!! In fact they are loosing muscle!!! So to keep the muscle and loose the fat you have to stimulate the muscles (weight training - high reps15-20 moderate weight) by exercising so the body does not go after the muscles for fuel. It is easier for your body to convert muscle into energy instead of fat so you have to tell your body that - "hey, I am using that muscle, go after the fat". So if you are loosing more than a pound a week you are not loosing fat. Also, you have to deny yourself fat calories on a daily basis otherwise it will be a no gain issue. Remember, any calories not consumed in a day get stored as FAT!!!!!!! The body is good at this. So be smart and watch your fat intake and continue to exercise and lift weights. FYI: As we get older(40+) we loose lean muscle mass at about 1% a year. So high rep weight lifting twice a week will slow that down. It won't stop it but it will slow it down.
Subject: RE: Daily fat intake By: joel y. Written on: 2006-06-08 13:16:59 Message: Thanks everyone for your input. Tim- I think that was the response I was looking for? Joel
Subject: RE: Daily fat intake By: maggie S. Written on: 2006-06-08 15:33:32 Message: To add to what Tim said, the kinds of calories and fats you do eat make all the difference in the world...some kinds of foods have only FAT value (like white flour, butter, white suger, even white rice)--the body processes "good" oils, protiens and carbs efficiently and so stores less of them. White, processesed foods turn to sugar too quickly to be used for much energy, and so end up sitting around and turning into fat. They are no good for muscle. Just something to consider...
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