how many grams of fat?

Posted by Ivy Hemming on August 5, 2014 at 8:05am

i've been doing rawtill 4 for less than a month. easting about 3000 calories a day. and i realized i could be eating a 300 calorie avocado everyday and still keep my ratios at 80/10/10 (i dont do this). so is there like a limit of how many grams of fat you should be eating? it seems like just by following the ratios you could be adding more carb calories in order to make up for fat intake lol. i get around 15 grams of fat everyday without eating any overt fats. is that okay? im 5'4 female age 16. i exercise pretty regularly

also, according to chronometer on most days my ratio of omega 6 to 3 is pretty out of whack. about 2.5:1 without any overt fats. is this okay?

thanks!! :)

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Replies

  • Trey K October 31, 2014 at 10:25am

    Normally, I get from 6 to 10 grams of fats per day. This ultimately results in 2-4% of my daily calories being from fat. 

    Please Note: I dislike avocados and am not big on nuts, because they don't really agree with my digestion that much. 

    Here are some of my usual cronometer entries, purely for reference, if needed:

    1. *aqA-B*TNCJJziYhfbDLku9rC/Cronometer_Entry_Example_Day.png

    2. *NN6dCvVJDrdq4lPivjkazrcNHYJEWl65jYcl-SX5V3MuVhGQk8M4BXFSgY5-mkkRTrPbwPW/Cronometer_Daily_Entry.bmp

    If for whatever reason the links are broken - try viewing them by visiting my user profile. 

    I hope this helps. :)

    • Ivy Hemming > Trey K November 5, 2014 at 6:54pm

      thanks! :)

  • Windlord August 11, 2014 at 3:34pm

    You'll average 3-5% overt free, which many folks swear by, though including extra overts you enjoy is perfectly acceptable.  Indeed, it's a good idea to periodically include them to provide any nutrients that might not receive as much from other plant sources.  

    The 811 ratio is a guideline to consume at least 80% from carbs, and a max of 10% from pro and fat.  

    But keep in mind this is a general long term average.  You might spend a holiday month in Thailand gorging on higher fat durians, but you lower fat numbers the rest of the year still keep you in balance.

    • Ivy Hemming > Windlord August 12, 2014 at 2:00pm

      that makes sence, thank you!!

  • PeaceofFruit August 11, 2014 at 2:28pm

    I believe anywhere from 3-10% of calories from fat is ideal, you don't have to be super strict about it if you don't want to. As long as you don't go above 10% too often you're good. 15g of fat is about 4% for a 3000 calorie diet so you are just fine without overt fats. I know the Mediterranean diet that is supposed to be so super healthy was only healthy because the omega 6 to omega 3 ratio was 4:1. I have recently seen vegans espouse that a more ideal fat ratio is 1:1. No matter which of those is more correct you are still within the healthy range. I'd say relax, it sounds like your fat intake is right on to me.

    • Ivy Hemming > PeaceofFruit August 12, 2014 at 2:00pm

      thank you that helps a lot!!

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