Fat?

I hope I don't sound too obsessive asking this.. it's just that I'm having a very hard time getting in my calories without having a lot of fats in my diet. They're all healthy fats - avocado, nuts, seeds, nut butters... But I'm worried it's too much? Will it go on as fat? *sigh* I feel like I eat so much peanut butter (sometimes over 1/4 cup a day) along with avocado, hummus etc.. it's far more than the reccomended 70g a day.

Even though those foods are "good fats" they're still fats. You need to limit your intake to one serving of good fat per meal (at most).

Personally, I don't eat a "good fat" at every meal, but at least once a day. I like to snack on mixed nuts or add sunflower nuts to yogurt or oatmeal.

As far as the peanut butter, it's not doing you any good unless it's natural (w/out hydrogenated oils and sugar).

But how can I cram in 3000 calories a day without them?

Typical day:
Breakfast
(Oats made with 1/2 banana, water, 2 tbsp fat free yoghurt, 2 tbsp peanut butter and 1/4 cup raisins)

AM Snack:
TREK (like a Larabar) bar
Apple

Lunch
Sandwich on 2 slices whole wheat with 1/2 avocado, salsa, plain yoghurt
Carrot sticks
Whole wheat pretzels
Low fat yoghurt

PM Snack:
LF cottage cheese
Chopped apple
1/2 cup All Bran or similar
1/3 cup raisins/dried fruit

Dinner:
Tofu drizzled with 2 tsp olive oil
1/3 cup dry weight bulgur wheat
1/3 cup peas and sweet corn
Nuts

Snack
1 pot fat free greek yoghurt
1 tbsp nut butter
Raisins

I'm no expert, but I would say it's fine, just as long as you make sure to get enough other nutrients! I know how hard it is to get enough calories

A lot, if not all, of your fats are healthy, so I wouldn't worry too much about it! You seem to have a pretty wholesome menu there, looks excellent, delisicous and healthy to me!

And don't worry - it doesn't sound obsessive! And no, you won't gain it back as fat. I asked my nutritionist the same question last year, and she explained that fat isn't regained as only fat. It is, just like carbs and proteins, a very essentiel nutrient for overall health!

Original Post by jeffyboylover24:

Even though those foods are "good fats" they're still fats. You need to limit your intake to one serving of good fat per meal (at most).

 No, sorry, but it IS okay to have more than that. You should have about 1 serving "added" fats at every meal maybe, like olive oil, or avocado, but there is also fat, naturally in other things, like even bananas for example, have fat in them, but that doesn't make them a fat does it? their still a fruit.

And I don't think you need to worry about the 70g per day, because that is based on a 2000 calorie diet, and if you're eating 3000 calories a day, it would make sense for you to have around 105g, right? because you need to have a balance, not gram for gram, the extra calories have to come from somewhere..

And you know what? Eating fat does not make you have any more fat than carbs or proteins, I know, they're both called fat right, but it's used for other stuff too, it doesn't go straight to your stomach. A calories is still just a calorie. There is now fad weight loss programs about eating extra fat to loose weight... I think the "eat as little fat as possible" fad, was just that: a fad. that society never learned to let go of!

Fat does have more calories per gram than protein and carbs, but hey, you gotta get the calories from somewhere! So yeah, don't worry about it! I know it's hard, and I struggle with it too, but really, it's okay to have more fat, you should be if you are consuming an extra 1000 calories.

"will it go on as fat"?

yes, ofcourse youre going to have fat "gained" just like youre gaining everything else, health, vitality, a future.

you need fat on your body

exactly-->"And you know what? Eating fat does not make you have any more fat than carbs or proteins, I know, they're both called fat right, but it's used for other stuff too, it doesn't go straight to your stomach. A calories is still just a calorie. There is now fad weight loss programs about eating extra fat to loose weight... I think the "eat as little fat as possible" fad, was just that: a fad. that society never learned to let go of!"

Hi! Not a weight gainer, but I had to pipe in! I think some of the above advice was well-meaning, but... it would be better to ignore it.

I really hope this is ok, but after reading your question I clicked on your profile for a little more info (and also to see another person who shares in my love of nut-butters!) and it seems that you're recovering from an eating disorder? Is that true?

If that's the case, then fat is exactly what your body needs, in quantities higher than any recommended limits which do NOT apply to your situation. Would it be totally presumptuous of me to guess that you don't have your period? I'm so sorry if you do, but I just know that many people who have/had anorexia struggle with amenorrhea. If I'm right, and you have any desire to regain your dreaded monthlies, than your fat content is right where it needs to be.

You also absolutely require every ounce of that fat to repair any damage done to your hair, skin, and nails. Even girls without EDs should think about upping the fat if they want those luscious locks from the pantene commercials.

Basically, I don't know you, but you're an incredibly brave person for taking the necessary steps to overcome what you've been through. My best friend had an ED at one point as well! And to answer your question- fat in food ABSOLUTELY POSITIVELY does not equal fat on the body. Haha- just wanted to get that point across! A calorie is a calorie, and it's a complete myth that an increased fat content will result in a high fat body composition or something ridiculous. So do not cut back on even one walnut, ok? ;)

And if its any consolation- I eat more nuts and avocado and salmon and of course hummus (I'm Israeli- what can I say?) than most people I know, only because they're my fav foods. So just enjoy them!

I think you got a fantastic answer here mashed_tatties! Great advice carbivore!!  Lot better than mine!

Keep on getting better! We're all in this together!

Recently I ate an entire container of peanut butter in one day--not all in one sitting, mind you, but still!

Don't be scared of your cravings--your body is just telling you what it needs :-)

Original Post by jeffyboylover24:

Even though those foods are "good fats" they're still fats. You need to limit your intake to one serving of good fat per meal (at most).

Even if the OP were trying to lose weight, this advice isn't good.

Well said marissa92.

I know exactly what you mean about fats, but mashed_tatties you seem to be eating a well balanced healthy diet. are you a veg*n? Im vegan :) im sorry i just had to ask because i noticed that you had no meat and some tofu - hope im not being nosey! I myself am recovering from ana and i know how frickin hard it is to not worry about all the calories in the healthy fats... and i know when your asking if it will go on as fat but like jiggly fat right? that's exactly what i was worried about but i keep telling myself that this is going to make me better and stronger and that i need this. Good luck were all in this together!

How many grams are you eating per day, approximately? I think in the US the recommendation (for 30% of calories from fats) is 62 grams for every 2,000 calories, so technically for people like you and I who eat 3,000 that would equate to about 91 grams. I probobly eat somewhere between 80-90 grams a day, and there's nothing wrong with fats as long as you are eating the right varieties - which you are!

aw Jemima. I know fats can be a huge fear. I generally get 25-30% of my diet as fat. Eating fat does NOT make you fat. Any surplus of calories will be initially stored as fat - yes. But like all the weight we gain - it WILL redistribute into muscle tissue, organ mass, bone matter, etc as your body gets a chance to utilize it.

Remember, 70g a day is for people eating 2000 calories. When I was eating 3600 - I often would have 5-6 tablespoons of PB, avocado, olive oils, 1/4 cup of nuts, 1/4 cup trail mix, full fat yogurts, etc. Even now, I still eat 1/4 cup of nut butter a day in addition to dark chocolate, olive oils, avocado, nuts, larabars. Really.  Fats are perfectly fine. They do not make you put on weight any differently than an abundance of carbs or proteins would. The only difference is that 100 calories worth of PB is much easier to fit into one's tummy than is 100 calories worth of fruit.

Salmon, tuna, mackerel, cheese, chicken, fish, lean beef, olives, yogurt, nuts. Fat is not bad. Transfat is the only fat you don't need. Limit saturated. Fats do not make you fat. You need fat and carbs for a balanced diet. It is all about balance and choosing the right foods.

Thanks so, so much everyone. To answer a few qs, yep I'm recovering from a long struggle with anorexia, and this is the first time I've ever gained weight alone out of hospital so it's sort of trial and error! I've gained about 1 1/2 stone (21lbs?) so far but still have a way to go until my provisional target weight.
And no, I'm not vegan, but I'm lacto-ovo vegetarian (I'd LOVE to be vegan - I think the only thing I'd find tough to give up would be greek yoghurt) which explains the lack of meat/fish :-)
And yep, I haven't had a period since I was 15 (I'm nearly 19 now) so that's a big fear :-(
Thanks again so much for all the fantastic advice, I guess I was just getting a bit nervous - I'd be planning my meals and putting in 2  tbsp PB and then thinking 'Oh no, you can't possibly then have half an avocado AND seeds with dinner..' But I guess until I get to maintenance I'll just do what's easiest with regards to fitting in the calories :-) Thanks!

What everyone else said.

In the UK, 70 grams are fat are recommended as maximum - this translates to 31.5% fat - as the RDAs are based on the 30% fat thing. However, even percentages higher than this are OK, there is certainly lots of contraversial evidence for and against diet with fat contents. But there are plenty of people on high-fat diets who are perfectly healthy. There is a link that within recent decades percentage of fat in the diet has decreased - while obesity has increased. So fat is not bad, and it has many health benefits! Even better if it's helping you get the energy you need in you

When I was at Renfrew this was something I had brought up to the nutritionist she said it is based on 30% of overall calories even. So if you eat 3000 you can have 90 grams and if you were on 4000 it would go up to even 120 gram.

I hope you see how far though you need to keep moving forward. I know that my osteoporsis is from so many years of being underweight/lack of period. Though I have got mine back at low weights I know how key it is to aim for a healthy weight for overall health.

Don't focus too much on % of fats or ratios of things or whatever. That is just ED perfectionism and control, people! 

YOU NEED FAT TO REPAIR YOUR BODY. And especially if you aren't getting your period!!!

I have eaten entire cartons of ice cream in one sitting. I'm not saying it's a great thing, BUT at this point, when we are at such low weights, we need to listen to our bodies and nourish them. 

Fat can be scary, but it is an acceptable and normal and NECESSARY part of any healthy diet. You will NOT become obese. 

Studies have shown that high fat diets (~60-65% of total calories) improve cardiovascular health, cholesterol levels and lower body fat compared to diets that fall withing the 'recommended' range of fat.

try not to worry lol my theapist has assured me when you are so undernourished you cant eat to much of something , you need the extra fat it repairing all the damage . also all the fats you are taking in are good fats . as far as i can see you are not eating to much fat . i know its easier said and done but try to overide those fear thoughts the weight you gain is  needed and unless your lifting tons of weights  day, i hope not ! it will distribute around your body evenly you wont been obese just healthy take care mate keep fighting h xxx

carbivore that was grt advice  h x