Adequate grams of fat?

I was reading a post last night about someone asking about regaining their period and how many grams of fat they should be eating.  I, too, have that same issue.  I haven't had my period for over a year, and am concerned about it.  I often find myself confused how much fat I should be eating.  I generally eat 1,600 calories a day and am trying to get myself to go back to 1,800.  I am afraid of eating too much fat and try to keep it to 30-36 grams per day.  I don't know if that is just right or too little.  I know it is not too much, but I am not sure how much I truly should be getting.  I admit that I am somewhat afraid of fats.  It's hard not to be since I always hear how important it is to eat a low-fat diet, only eat healthy fats, fats cause weight gain, and so on.  Right now, my sources of fat mainly come from peanut butter, almonds, and cheese.  I get the rest of my fat from things here and there like cereal, bread, and tuna fish.  I also usually eat a protein bar each day, which are usually pretty high in fat, but I don't know if they are bad or not due to the high sugar and carb. content.  Otherwise, I have a very clean diet and try to eat as healthily as possible.  Thank you for your input in advance.=)

It is often recommended to get 20 to 30 percent of calories from fat - this is looked at rather than grams. If you are trying to get your period back, it is best to get closer to thirty! And I'd definitely say try to get at least 25%.

36 grams of fat equals 324 calories = 20% of 1600.

25% of 1600 = about 44.5 grams of fat.

Keep trying to get 1800 calories, 30% of fat in this diet would be 60g. I have seen someone on these forums before being advised to keep aiming for 1800 and 60g of fat when they wanted to get their periods back.

Fat is actually really good for all sorts of things, including the absorption of some vitamins (think healthy skin, hair, nails) and is required for any healthy body.

Good Luck!

I'm a guy so I don't know anything about periods but the fat is probably too low. I've lost 44 lbs averaging 25-30% fat. However the type of fat is what's important. If you are getting 30% fat with saturated fats, that's bad. I am on 2300 calories a day and 30% fat is about 75g/day, however I keep sat fat to less than 15g/day. Most of my fat comes from olive oil and nuts which has "good fat" which is critical for the body.

In your other posts it's clear that you're underweight and need to gain.  1800 isn't a weight-gain amount and being afraid of fats isn't helping you at all.  You need to talk to people about these problems... i.e. being underweight, being unable to eat properly, irrational fears about certain foods.   The whole concept of 'healthy fats', 'bad foods' and so forth is quite irrelevant in your case...

All foods are good for you when you're clinically underweight.  No foods are bad.   Regardless of how it's comprised it's not a healthy diet if it means you're chronically short of energy...  So do talk to your doctor and get some professional and appropriate help for your problems.

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I want to add that I haven't had my period for 8 months and I eat quite a large percentage of fat (around 35%) so I don't think that fat consumption is the be-all end-all of this equation. I think it more has to do with your weight. I know I dropped weight quite quickly being sick and although I'm not currently underweight I still credit this to why I have no period. I'm now trying to gain some poundage to get it back. Perhaps this could be a strategy for you (especially if you're so concerned)?

Original Post by pittgirl88:

I want to add that I haven't had my period for 8 months and I eat quite a large percentage of fat (around 35%) so I don't think that fat consumption is the be-all end-all of this equation. I think it more has to do with your weight. I know I dropped weight quite quickly being sick and although I'm not currently underweight I still credit this to why I have no period. I'm now trying to gain some poundage to get it back. Perhaps this could be a strategy for you (especially if you're so concerned)?

 According to my last Sports Physician and all the research I've done on this topic [especially the last position statement by ACSM that reviewed extensively many nutrition studies], the central factor is energy balance:

Meaning a negative energy balance [even slight, over time] is what contributes to amenorrhea.  This is why it is being seen increasingly amongst athletes of normal and even excess weight and body fat.
Because the stopping estrogen flow is one of many things the body does when it's not being fed enough to keep from starving, and another thing it does there is store more fat.

The main and essential thing you must have, at any weight or type of diet, is a consistent positive energy balance, in order to restore your period.

The other factors are contributers:
body weight and fat must be high enough, higher fat helps while high fiber hinders, etc.

Original Post by tears2triumph:

Original Post by pittgirl88:

I want to add that I haven't had my period for 8 months and I eat quite a large percentage of fat (around 35%) so I don't think that fat consumption is the be-all end-all of this equation. I think it more has to do with your weight. I know I dropped weight quite quickly being sick and although I'm not currently underweight I still credit this to why I have no period. I'm now trying to gain some poundage to get it back. Perhaps this could be a strategy for you (especially if you're so concerned)?

 According to my last Sports Physician and all the research I've done on this topic [especially the last position statement by ACSM that reviewed extensively many nutrition studies], the central factor is energy balance:

Meaning a negative energy balance [even slight, over time] is what contributes to amenorrhea.  This is why it is being seen increasingly amongst athletes of normal and even excess weight and body fat.
Because the stopping estrogen flow is one of many things the body does when it's not being fed enough to keep from starving, and another thing it does there is store more fat.

The main and essential thing you must have, at any weight or type of diet, is a consistent positive energy balance, in order to restore your period.

The other factors are contributers:
body weight and fat must be high enough, higher fat helps while high fiber hinders, etc.

 Thanks for the info. This is why I'm now on a 3000 calorie a day diet. Hope to see some results!

Pittgirl: Not to get too sidetracked here [but the topic is still on fat intake!], but do you post in the menu thread?

I would love to see examples of how you eat 3000 cals adn 35% fat!  I have been working on my own fat intake because my natural cravings leave me at <10% fat [o.o!]  So far, by concentrating on adding eggs, nuts, and oil I've gotten up to 22-25% and that already feels like a fight!

I would LOVE to hit 30-35%-
It's easy for me to see how one can do that on 2000-2500 because it's merely 50-100g of fat and normal amount of PB, meat, oil will do that.

But for me [and you at 3K] that means over 100g of fat and it's hard for me to not just want to quick grab the snacks, cereal, etc. and wind up too low fat again...

hey tears,

I DO post in the menu thread (only recently started 3000 cals in the last week, before I was at 2500 and seeing no gain). I do eat A LOT of nut butter and nuts, and when I'm home from school I eat eggs and cook with lots of evoo and canola oil! after all, as rachael ray says, fat is flavor!