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KOKOEK9's Photo KOKOEK9 Posts: 7,158
11/2/10 10:50 P

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yea kinda

Mike


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EVELYNF's Photo EVELYNF SparkPoints: (13,172)
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11/2/10 9:47 P

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LOL from the sound of your other posts it looks like you have your work cut out for you :)



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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/31/10 1:59 P

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Hi as I learn to cook more that I would dare feed my wife we won't be going out as much, she won't cook

Mike


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EVELYNF's Photo EVELYNF SparkPoints: (13,172)
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10/31/10 12:31 P

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Got it Mike, do you think you will be cutting down on your eating out? That would probably make the biggest difference.



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SHIVAMOON's Photo SHIVAMOON Posts: 2,433
10/29/10 12:08 A

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It's interesting how all our ideas about fat differ so much. I think Will's advice is excellent.

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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/28/10 6:34 P

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Hi thanks for all of your suggestions, now I have an idea where I should be headed and evelyn my diet is not as pure as a new snow, we eat out frequently and as much as I try to make good choices they are fatty and that will put on weight because calories are going up as well. when I got down around 180 and only about 15 more to go I let my eating go to pot

Mike


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EVELYNF's Photo EVELYNF SparkPoints: (13,172)
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10/28/10 4:53 P

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No Mike, too many calories is what puts on weight. Even if you only eat carrots you can put on weight. If you exceed your body's caloric requirement it doesn't matter what you eat.

There have been studies done on cultures that have/had high fat diets, however they came from vegetables, fruits and nuts and they showed no CV disease and weren't overweight, once they were introduced to processed foods they began to get fat and sick like the rest of the developed world.

I haven't looked at your tracker but if you are eating a vegan diet based on a variety of whole foods and staying in your calorie range for your target weight then you are most likely not eating too much fat.



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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,293)
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10/28/10 4:48 P

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Mike, I think that if you really want to lose weight, then you should be aggressive. For 3-4 days a week, try to keep it to no more than 20-30 grams of fat. If you can keep it to around 20, the better. It may seem hard but if you plan your meals well, you'll find that it's totally possible. For the rest of the days, it's okay if it goes over 20 or 30 grams.

Also, if you are able, try to do some exercises that you can do while seated. I'm not sure of why you can't exercise, but if you can do seated exercises, see if you can try incorporating some in your day.

~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


www.webmd.com/


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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/28/10 4:37 P

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hi fat is fat good or bad, if you eat to much you put on weight that is why I want an idea what is to much

Mike


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EVELYNF's Photo EVELYNF SparkPoints: (13,172)
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10/28/10 2:25 P

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Sorry Mike I can't give you much help, I don't really worry too much about my fat intake as they are mostly coming from nuts, seeds, oils and avocados. No or very little saturated fats (coconut and palm oil has saturated fat). Fat is not your enemy I think that you can get away with 20 - 30% fat (healthy good kinds not saturated animal fats or hydrogenated oils) and still be OK. As for grams, I'm not sure what that comes too. As the others have suggested you can track and run a report that will show you what the percentage of fats, carbs and proteins you are eating.



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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/28/10 2:01 P

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thnks that gives me something to go by

Mike


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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,293)
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10/28/10 9:06 A

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Mike, I personally try to keep my fat grams somewhere around 30. The average some people recommend is more than that, but I believe it's too high. Even if you're having the healthy fats, my opinion is, fat is still fat whether it's good or bad. That's especially important if you're trying to lose weight AND you cannot exercise. If you're at your desired weight and you are also able to exercise along with having a sensible diet, then more is okay.

~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


www.webmd.com/


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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/27/10 4:50 P

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thanks willi, another question. Some have mentioned that 10-15% of calories is about right for fat intake, what is that i grams

Mike


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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,293)
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10/27/10 3:55 P

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Based on all you said Mike I think you should either up your calories OR up your fat intake. But don't do both. If you up them both you're surely going to gain weight.

~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


www.webmd.com/


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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/27/10 2:53 P

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Hi I use vegenaise for my salads at home and on peanut butter sandwiches, My naturopath wants me to get close to 2.00 calories. I think that is to much because my exercise ABLITY IS LIMITED, when we eat out i get more fat than I need. I just wanted to know how much is to much. And yes I am concerned with weight gain. I do have a tracker

Edited by: KOKOEK9 at: 10/27/2010 (14:53)
Mike


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VEGANJAZ's Photo VEGANJAZ Posts: 513
10/27/10 2:04 P

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Hi Mike!

Great advice here, nothing I can really say.

Just curious in what regard you are concerned? Are you concerned by the simple fact of "too much fat" or are you concerned about weight gain, serum levels, etc?

As stated, you're probably doing great anyway! Healthy fats are great -

What are you eating that is super fatty anyway?

Do you have a shared nutrition tracker?

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JAB0929's Photo JAB0929 Posts: 553
10/27/10 12:50 P

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I've read in several places that healthy fat can help with the absorption of nutrients in vegetables and fruits. I am also usually below the SP recommendations for fat and protein, but I always try to add some form of fat to my salads and sometimes to my shakes - either flax oil, nuts, olives, etc. It helps me feel full and maybe its helping me get the vitamins and minerals I need. i don't thin it needs to be 25% or whatever SP recommends, probably 10 - 15% is enough.

www.naturalnews.com/001545.html

Jackie


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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,293)
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10/27/10 8:24 A

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I find that by maintaining a vegan diet, getting ample amounts of fat is difficult. I don’t get much fat either. If I get too little, I end up sick. I get headaches, my skin breaks out, and I feel very tired and low in energy. I try to get things like nuts, avocado, and kalamata olives to get in my fat.


~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


www.webmd.com/


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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/27/10 1:17 A

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thanks for the information that is reassuring

Mike


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BILBY4's Photo BILBY4 SparkPoints: (45,815)
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10/27/10 12:45 A

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"Detailed research—much of it done at Harvard—shows that the total amount of fat in the diet isn't really linked with weight or disease. (6-9) What really matters is the type of fat in the diet. Bad fats, meaning trans and saturated fats, increase the risk for certain diseases. Good fats, meaning monounsaturated and polyunsaturated fats, do just the opposite. They are good for the heart and most other parts of the body."
www.hsph.harvard.edu/nutritionsource
/w
hat-should-you-eat/fats-full-story/iR>ndex.html

There's lots more about fats on that page.

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SHIVAMOON's Photo SHIVAMOON Posts: 2,433
10/27/10 12:20 A

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Dr. Caldwell B. Esselstyn, Jr. from the Cleveland Clinic also advocates a very low fat vegan diet. I'm comfortable following his ideas and don't care at all what the SP tracker says (they also want everyone to drink milk)... but I'm glad to have SP so I can connect with all of you.

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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/27/10 12:08 A

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Hi thanks for your suggestions, my tracker shows I don't eat much some times because if I have a salad or make a green smoothie I don't bother tracing it because they are never the same, I eat whole wheat bread, probably to much and brown rice. I also eat beans. my problem isn't knowing what is fatty it is know how much is need for health so I have better control over it

Mike


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MINDHORIZON's Photo MINDHORIZON Posts: 2,783
10/26/10 11:56 P

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Dr. Barnard and Dr. Fuhrman are recommending lower fat intakes than is the norm. If you're getting 10% of your calories from fat, you're doing fine.

Roxann

"We become what we think about all day long. The question is, what do you think about?" Dr. Wayne Dyer


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DEFIANTVEGAN's Photo DEFIANTVEGAN SparkPoints: (34,142)
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10/26/10 11:29 P

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I checked your Tracker if you don't mind you could probably eat more but that's another post and whatever you think is best for you is your choice.

But your Fat intake is fine your good on that. IF your in doubt after checking your food only thing I saw was that you had pasta switch it to whole wheat or brown rice. but you have nothing to worry about if your eating like that.

You had bread sticks but your fat contact was still within range so your good. emoticon

Edited by: DEFIANTVEGAN at: 10/26/2010 (23:30)
"This Mortal must put on immortality.....Death is swallowed up in victory" 1 Cor. 15:53-54

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DEFIANTVEGAN's Photo DEFIANTVEGAN SparkPoints: (34,142)
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10/26/10 11:20 P

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on your food tracker "Weekly Progress" you can add what you want to track. Like Fat, Cholesterol, Vitamins, etc.

That's one way you can keep track of the Fat. In that section you can also select the "See Today's Report" and it will show you the fat content for each item. This way you can see which item has the most fat you are eating.

This is one way to eliminate those fatty items. Also don't put to much focus on the nuts that you are eating they may be high in fat but they are your complex Carbs and they are good fat. Look for other things that have the bad fat.

I hope this helps. emoticon

"This Mortal must put on immortality.....Death is swallowed up in victory" 1 Cor. 15:53-54

*~*~*~*~*~*~*
Leader of Raw Foodies Team
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ndividual.asp?gid=5031


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BILBY4's Photo BILBY4 SparkPoints: (45,815)
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10/26/10 11:19 P

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Don't know. I don't like stuff like olive oil added to salads, etc. so just eating fruit and veg also brings me in very low on the fat intake as well. I struggle to get to what Spark recommends. I need to go have a look elsewhere to see what dietary intake should be. I have a feeling the Spark figure is probably 'doctored' to take into account western/American eating patterns, as it's certainly the case for protein, so maybe we shouldn't pay it too much attention. But the reality is that some vitamins are fat soluble so if fat intake is low, your body will have trouble absorbing the vitamins. I'll look into it.

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KOKOEK9's Photo KOKOEK9 Posts: 7,158
10/26/10 10:21 P

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Hi I have a dilemma, I think I am eating to much fat but many times I am under my range how can I determine what I need

Mike


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