Some feedback requested please

I just ran my stats for the month of March and noticed that my fat intake is a little high.  I have heard variances from 10% fat to 30% fat and curious to see what everyone's opinion is here.

I expected my carbs to be high and was pleasantly surprised.  All in all what is your thoughts on my stats?

Fat - 28.6% (1,286 grams)
Protein - 26.9% (2,722 grams)
Carbohydrates - 44.4% (4,486 grams)
Alcohol - 0.0% (11 grams)
Other - 0.0%

Daily Calorie Intake - 1,259 cals
Daily Sodium Intake - 1,663 mg
Daily Cholesterol Intake - 165 mg
Daily Fiber Intake - 26 grams

i think your calorie intake may be a little low if you get any kind of exercise. you may not notice it right away but it could cause a plateau. i would also try to up my fiber if i were you. but your fat and protein look good, as well as your sodium and cholesterol.

anxious 1 read my posted subject TOFI

Actually, I think your carbs are too low and your fats aren't that high.  The rule of thumb is 25% fat, 25% protein, 50% carbs, with lots of variations on that ratio.  Some dieticians reccomend less protein and more carbs.

You need to find what works for you and makes you feel the best.  We're all different so there is no rule carved in stone.

As long as they are mostly healthy, unsaturated fats (olive oil, nuts, avocado, fatty fishes, etc) then I would not be concerned about this at all.

I deliberately aim for 30% fat. That's because there is ample evidence coming out that suggests we've been mislead for the past 20 years about fats being "bad" ... think about it: since the 80s we've been told to eat a low-fat diet, and yet obesity rates have gone through the roof!!

Do some googling on the term "omega 3" and "ratio of omega 3 to omega 6" for some eye-opening reading. Also google "essential fatty acids"... the body cannot manufacture EFA's on their own. They must be provided in the diet.

P.s. fats do not make you fat. Excess calories make you fat.

I keep my calories at around 1550-1650 on workout days but I have not worked out the past two weeks so there was an effect on the numbers.  I usually stick around 1300 on non workout days and am losing about 2 pounds per week on average and sometimes less.

I agree on the fiber and have been incorporating Barlena's Forti Flax and the past several weeks I have been around 38 - 45 grams per day.  The best thing is that I am much more regular which prior was an issue.

Thank you for the feedback on the carbs too and I tend to shoot for 45% but increasing that to 50% would be recommended huh?  I eat nearly no processed food and all of my carbs come from fruit, yogurt and soy milk.  I have learned that to get 45% it has to equate to quite a bit of fruit which I love so that should not be a problem.

I can't help but notice that your carb sources (fruit, yogurt, soy milk) are very high in sugar.  Whole grains are a much better source ... brown rice, whole wheat, oatmeal, barley, and quinoa are all excellent sources of starchy carbs.  Too much fruit and sugar can have negative effects on your insulin levels.  Another aspect of this diet is that your fiber is mostly insoluble rather than soluble, which is good for keeping things regular but doesn't have all the benefits of reducing LDL cholesterol and maintaining colon health.  Again, the whole grains, especially oatmeal, would help in this regard, and I think your diet would be more balanced as well.

Oh yes Lysistrata I forgot to mention the Whole Grains!  I definitely eat alot of Whole Grains too.  I have a bowl of either Kashi Crunch or Steel Cut Oats for Breakfast each morning.  This is where the Soy Milk comes in and then I usually eat two servings of fruits as a snack.

I also eat a wonderful Brown Rice/bean mix about twice a week.  I tend to reduce my intake of that because I love it but it is high in calories so I have to careful not to go overboard.

Whoops on leaving that important info out!

Jennmc - I take a supplement from Barleans that has Omega 3-6-9 and I agree with you on the Good Fat entirely!  That is why my fat is higher because of the supplements, I do track them in my intake.