How much fat?

[startootsie]

Hi all! :) I was wondering about the fat in peoples diets. How much fat is good intake? Like what is your daily menu's? Just wondering. Thank you!

[Brianna]

Everybody is different. Some people need more fat, while others need more sugar. I personally don't need a lot of fat. Half an avocado and maybe a tablespoon of olive oil or another oil is more than enough for me and some days I don't eat any added fat. But other raw foodists I know eat a larger percentage of fat. You have to figure out your body and your metabolism. I'm a slow oxidizer so I can eat a piece of fruit and it will stay with me for hours.

[Vandy]

I pretty much do 8/1/1...but I try to get more of my greens and fruit. At first I craved tons of fat, but now it just constipates me.

[startootsie]

Thank you for your answers! I am a fast oxodizer, so I need a lot of protien and I need to eat often.

[DrPr]

How do you know if you are a slow or fast oxidizer?

[Brianna]

Thank you for your answers! I am a fast oxodizer, so I need a lot of protien and I need to eat often.
Yeah, if you are a fast oxidizer you will need more protein and/or fat. My mom is a fast oxidizer and she feels great when she eats more protein and fat. I, on the other hand, feel awful and get sick and have terrible digestive issues when I eat too much fat i.e. nuts and avocados and oils, but I feel great when I just eat a couple pieces of fruit. I think everyone is different and no one plan works for everybody.

[wyjoz]

Here is a good article" What You Should Know About Raw Fat

by Dr. Douglas Graham http://www.justeatanapple.com/rawfat.html

[greeninlosangeles]

I am probably slow oxidizer, because today I just ate a little handful of nuts for fat(I decided to get rid of oil and any kind of salt-well, if you don't count sodium in plants) and the first day in couple weeks I felt so much better, not sleepy and tired all the time.

[startootsie]

Thank you for showing that article! To answer your question on how you tell if you are a fast or slow or combined oxodizer, I went to the Tree Of Life and talked to Dr. Ross there, and you can also read about the types in Gabriel Cosins books. Thank you again!

[Brianna]

Yeah, I found out about it from Gabriel Cousens' book and my mom is now trying it out (she's a fast oxidizer). She was trying to do low fat and didn't feel good and had all kinds of food cravings. Now she's eating more fat and she feels so much better and has no cravings.

[NFrawRUNNER]

I pretty much do 8/1/1...but I try to get more of my greens and fruit. At first I craved tons of fat, but now it just constipates me.

I am trying to do 8-10-10 for a week because I feel a bit off and am investigating "the cause" I started tracking with fitday.com a few weeks ago...my question is how do you input your juices? It seems awful high for something like "watermelon juice" I juice the rinds with little fruit for the chlorophyll and EAT the watermelon...I think the nutrients listed are for the fruit because it is so high???? also, how do you guesstimate "flax crackers" made with leftover veg. pulps like carrot etc,,, I am probably overly analyzing but want to track it right for just a week ya know??? I guess I'll just keep doing the seperate ingredients for now?
Di

[Vandy]

I use www.nutridiary.com. You can add your own foods and you can calculate your own raw foods that you enter in. What you can do is see if u can find the nutritional info online or somewhere else, and then you can add it to your list of foods. Then, every time you eat it all you have to do it click on it or add it to your meal and ....done.

I love 8/1/1. It brought me to a much higher level of health, even after a year of eating raw. I hope to be attending the Health and Fitness week in September. Let me know how it goes!

[veganman]

I use WWW.FITWATCH.COM (http://WWW.FITWATCH.COM). It allows you to create recipes, which I find very helpful and has neat reports. It is also free.

[Secret Heart]

Nutridiary is amazing...I use it every day..I love it, it's free and it gives you such a great breakdown of exactly what your'e eating in what percentages....I highly recommend it!

Heather

[lissomllama]

I find that my body runs well on a handful or two of nuts a day and as many avocados as I want, but usually I only want one every day or every other day. Wyjoz, that was a good article and it made sense to me. I've never been a fan of using oils, I'd rather just eat the fruit from which the oils came in its whole state. I gfound that when I first started raw I craved way more fats and now I only need a little bit.

[startootsie]

How do you keep your weight stable by counting calories? Because I've heard people on here say that before raw they had to eat less calories, but now raw they can eat way more. I'm trying to sabalize my weight.

Thank you!

[veganman]

Startootsie -

I have found that I am eating more and not gaining weight. I am currently eating around 2300 calories a day and will probably need to increase. You will find the amount you need through trial and error over time.

[rawfigure]

Startootsie -

I have found that I am eating more and not gaining weight. I am currently eating around 2300 calories a day and will probably need to increase. You will find the amount you need through trial and error over time.

grrrrrrrrrrrrr :D ..now I would be estatic if I could eat that. I eat 1200 a day and run 4-6 miles and other training !!

I have read Doug ideas. I am still pondering this concept and need to try it too see what my body thinks.

Diantha...Vandy...I am trying to do 10-80-10...but it is hard. I am finding I get to 10% fat just eating my greens and fruit. At my calorie level that means no nuts seed avo or coconut. :confused: ..so I will keep trying.

[Sharon in Colorado]

There are so many factors, but I think when you gauge the way you feel you'll know. If you are particularly tired, examine your diet, there may be too much fat.

Also keeping in mind that fat from a fresh source like avocadoes or coconuts or other fatty fruits are most likely going to move through you better than dried or concentrated fats like nuts and oils.

And too many fats don't assist in cleansing as much as your water rich carbs and proteins as they are slow to digest in general.

[Sharon in Colorado]

Diantha...Vandy...I am trying to do 10-80-10...but it is hard. I am finding I get to 10% fat just eating my greens and fruit. At my calorie level that means no nuts seed avo or coconut. :confused: ..so I will keep trying.




Usually that means you need to chug down more carbs to get your calories up - like a few extra bananas in your smoothie or a bunch of grapes, then you can throw in nuts, seeds or avo in your salad.

It seems like you are eating so little calories for the amount of activity you do. Have you read Janie's food logs? http://www.ringlet.org/

Or you may want to start at 70-20-10 and aim for 20% fat then work down, which is what has been suggested for a start.

[fruit]

I personally need lots of fat and calories..I was very weak a couple weeks back so i had to change what i was eating.I consume atleast 2500 calories a day and 100 grams of fat or so.
i eat these everyday plus more misc. foods...
1 cup mixed nuts and seeds
3 large salads with tons of greens and other veggies
atleast 1 avocado
atleast 1 banana
plus other fruits that vary by the day.

[rawfigure]

Usually that means you need to chug down more carbs to get your calories up - like a few extra bananas in your smoothie or a bunch of grapes, then you can throw in nuts, seeds or avo in your salad.

It seems like you are eating so little calories for the amount of activity you do. Have you read Janie's food logs? http://www.ringlet.org/

Or you may want to start at 70-20-10 and aim for 20% fat then work down, which is what has been suggested for a start.

My calories are so low because I gain weight at much more than I am eating. I do the activity so I can eat, when my activity is low I need to stay sub caloric to stay at my current weight. And this is on Raw 10 months.

My digestion moves nicely, I have no candida or other health issues. SO simply slow Metabolism. I am hoping the longer I am Raw that I may find I can eat more. In 10 months I have boosted my calories about 200 a day.

[littleangelbear]

This thread is both interesting and helpful. Last week, I had started to input some of my exercise and diet data into fitday.com. Well, I found that it really wasn't an accurate portrayal of my nutritional status--I eat lots of greens for the amino acids, but of course, my protein grams are pretty low. Anyway, just my experiences with it.

I became worried that I wasn't eating correctly or getting enough protein. I also worried I might be eating too much fat based on the pie charts that fitday.com made for me.

The good thing is that I realized I need more calories per day. On a really good day, I ate 1300 which is really not enough for my activity level (I train and race on my bike)...So, I realized I need to get some more carbos (bananas, mangos, etc. came to mind).

My fat intake tends to be like this per day...

small amt. of nuts as snack a few hours after breakfast
half to one avocado on my lunch time salad with small tiny drizzle olive oil
nuts and/or seeds in my dinner entree

I have a super fast metabolism and workout intensely regularly...I tend to have low blood sugar if I don't eat small amounts of food frequently. So, I have to eat fat and protein :) It doesn't make me gain weight either eating 95 percent raw like I do (I eat one cooked meal per week that is vegan on Saturdays...Yep, I am disciplined and it doesn't set me back at all on any level).

Just my 2 cents...thanks for sharing in this thread...I have learned a lot :)

[Mermaid]

Hello, you should be eating fat from nuts at a minumum, I would say 1/2 cup of nuts or less, avid raw foodists don't consume a lot of nuts because they have low water content and are acidic. Avocado and coconut fat is best and you could probably do 1 to 2 avocados a day with 1/3 of a coconut a day.
If you do eat nuts it's best to soak them in pure water for 8 hours, Gabriel Cousens' Rainbow book has a fabulous nut soaking chart in it. Good Luck.

[veganman]

There are so many factors, but I think when you gauge the way you feel you'll know. If you are particularly tired, examine your diet, there may be too much fat.

Also keeping in mind that fat from a fresh source like avocadoes or coconuts or other fatty fruits are most likely going to move through you better than dried or concentrated fats like nuts and oils.

And too many fats don't assist in cleansing as much as your water rich carbs and proteins as they are slow to digest in general.

Hi Sharon -what are some examples of water rich carbs and proteins? Greens?

Also, for those needing more calories but not wanting fat, have you tried sprouting grains or legumes?

[NFrawRUNNER]

grrrrrrrrrrrrr :D ..now I would be estatic if I could eat that. I eat 1200 a day and run 4-6 miles and other training !!

I have read Doug ideas. I am still pondering this concept and need to try it too see what my body thinks.

Diantha...Vandy...I am trying to do 10-80-10...but it is hard. I am finding I get to 10% fat just eating my greens and fruit. At my calorie level that means no nuts seed avo or coconut. :confused: ..so I will keep trying.

It is hard to do 80-10-10 but I do feel a difference...I am glad to be able to track it on fitday...makes me see how easy it is to get too much fat!!!

RF-I'd think you'd need more calories??? I know you know your body but what about "timing?" I for one try NOT to eat after 6 (or 7 if it's a late night)...because I get up so darn early...Also, your metabolism may be slower because your body has gone into starvation mode....Can you "let yourself go" for about a week of smaller meals throughout the day at twice what you are eating now...I know it sounds like a lot to double it but you need to eat more to burn more....more carbs less fat...track it on fitday/nutridiary as you can track your activities too...Just a few suggestions from a formerly starved runner! ;)

[Sharon in Colorado]

Yes, greens are a great source. Grapes or any other sweet juicy fruit will provide ample carbs.