little confused..

[guccianqel]

im on a diet w/ 40% pro. 30% carbs and 30% fats..im trying to get very toned n trimmed..my intake for fat a day is 36 gms..what kinds of fat should they be? and whats flax seed oil i did a search but im still unclear..ladies any response will be appreciated thnx
xoxox

 

[Phemomena]

well, i can't say that i really track the breakdown of my food or calories... that's something i'll start doing when i'm cutting, but a few things to note...

minimize saturated fats (animal fats, dairy fats etc)... get fats from "healthy fats" (flax seed oil is one)... other healthy fats are found in olive oil, natural peanut butter, fish etc... (omega or essential fatty acids are great natural fats)

I personally prefer udos oil, lots of other good stuff in it, google for it, its a great product, many many benefits from healthy fats...

hope that helps a bit

 

[guccianqel]

yes it helped a lot thnx phem

 

[Audacious1]

Just to throw in my 2 cents...i heard of a lot of people using flax seed oil and really seem to like it. i know, not much info, but just thought i'd throw that in.

 

[FitFossil]

Omega 3 type fats, of which flaxseed is one, are "healthy fats". Your body needs these for many different functions. these fats help to burn the bad fat. They also make your skin and hair healthy. Cultures with diets high in omega 3 fats also have less heart disease and depression. There's lots of info out there on Omega 3 fats.

Something else about healthy fats...like any fat, they take longer to digest, so you feel full longer. No diet should be without them!

 

[Sassy69]

Here's another little tidbit about use of healthy fats - when a body builder enters the last week prior to a competition, many will go through a carb depletion stage to help pull out all the water from the body to get that hard look. This is usually started around Sunday before the comp, runs until about Wednesday, and then a carb-up starts to fill out. During the carb depletion time, you generally feel exhausted, so good fats are increased to help provide some more energy than would be gotten from just proteins. In my experience, this translates to increasing the amount of flax seed / Udo's Choice oil in the diet.

Playing with the ratio of fats & carbs is also used to help stimulate weight loss. I'm still trying to understand all the nuances of this, but good quality fats are definitely important to diet. The media has gotten us so paranoid about fats in our diet that we tend to shun all forms of it. Bacon grease is not a good fat source. Flax seed oil is "essential" and an excellent component of your diet.

Just had to throw in my $0.02!

 

[KBgrl]

How much would u take a day (of the flax). is a tablespoon enough? andddddddd.... lets say i eat some natural PB or have salmon that day....should i still throw in the EFA's?

 

[Sassy69]

Depends on how it fits into your caloric intake for the day and what ratio of P/F/C you want. (HAHAHAH - never an easy answer -- sorry KB!)

1 tbs of Udo's Choice is 14.5 g fat, about 140 calories (I'm guessing off the top of my head). If you are on a 1500 cal/day diet and doing like a 40/30/30 diet, 30% of your total is coming from fats. Add up the amount of fat in pb & the salmon, see if you need more.

I think genenerally 1 tbsp / day is sufficient. You can spread it out throughout the day - maybe 1 tsp w/ protein mix in the morning, 1 tsp w/ a salad + protein and again later. I guess it depends on how you want to spread it out.

Another thought about adding fat to your meals is that fat added to a carb will lower the glycemic index of the whole meal. At the same time, I generally prefer to keep my carbs & fats separate. (E.g. mix carbs + proteins or fats + proteins only). This is the basis of the Suzanne Somers diet (don't remember the name of it). This gets into some of the more personal-preference aspects of dieting that I am still trying to assimilate, so please comment if you have more on the issue.

 

[KBgrl]

Depends on how it fits into your caloric intake for the day and what ratio of P/F/C you want. (HAHAHAH - never an easy answer -- sorry KB!)
so please comment if you have more on the issue.

Thanks momma !! my my... "so please comment if u have more on the issue" -- So formal on the boards. Meow

 

[Sassy69]

More like -- covering my ass so no one thinks I consider myself the ultimate fountain of knowledge.. I"m more like the leaky drinking fountain at the gym.... ever now and then something good comes out but generally you never know for sure if everything is working correctly LOL!