What is a healthy amount of fat?
According to recommended macro ratios, I eat over my recommended fat target daily (avg 138% of my recommended target). I believe it's all with healthy fats (hummus, nuts, seeds, high-quality oils, collagen, avocado, etc). Yet, my body weight and composition are balanced (female at 5' 7", 113lbs, 11% body fat, 85% muscle). Thoughts on healthy fats and how much is "too much"?
Answers
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15g is the absolute minimum and almost impossible to achieve, generally 0.5-1%of goal bodyweight is sufficient to cover all health needs, with an even spread of saturated/poly and mono, trans Fats at 0.
This is my own personal view, it depends on the methodology used, however by principals, that is regarded as enough to support hormone production, robust immune system, whilst keeping your lipid profile within range (Genetic factors can certainly alter his). Unless one has clinical issues that dictate otherwise, then that changes the advice given by a medical practitioner.
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I was taught in a diabetic eating programme that no more than 30% of calories should come from fat. If you let Cronometer determine ratios, I believe that is what it defaults to, if I am not mistaken.
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Are you doing a ketogenic diet? And you're healthy athlete I take it? Maybe you use fat for fuel, very efficiently, and your macros are set to a those of a balanced diet. I would check that. Maybe you're fine and you burn fat for fuel not carbs. When would it be too much fat on ketot? I suppose when you start storing it or your lab results are showing dangerously elevated cholesterol or some other marker gets flagged. Maybe you just need to change your settings to a the keto macros and hit your micronutrient targets with a nutritionally dense diet for overall well-being (bone, blood, brain, women's health, immune system etc.)
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Me whole life I've generally been high fat diet just eating normal. I also save animal fats for frying such as bacon, chicken fats. I also eat much of the so called healthy fats. At 73 am fairly healthy, 5'8" 152 lbs.
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Did you obtain those body composition measurement from a DEXA scan? What do your bones weigh, do you know? The provided body composition details (5' 7" female at 113 lbs, 11% body fat, 85% muscle) indicate a potentially unhealthy state of being significantly underweight with an extremely low body fat percentage and an unrealistically high muscle percentage.
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Just don't forget if you're a young woman you're still building you're peak bone mass. You don't want to have osteoporosis.4% for bone mass, organs etc. doesn't add up. Whether you're burning fat or carbs, you have to take of the machine.
