What is "too much" fat?

LongJohn said:

I'm male in my 50's, normal height and weight with BMI=24. I wonder whether
I'm eating too much fat. I eat about 50g of total fat daily from raw
almonds, plus fat from other food sources which isn't much. However, almond
fat is 95% mono- and polyunsaturated, and I have been eating it in the
belief that is is beneficial in helping to increase HDL. My total
cholesterol is 130, HDL is 46 and LDL is 74. What I wonder is, am I eating
"too much" fat? Or, doesn't it matter because it's primarily the "good"
fat?

50g fat = 450 calories. For a male 5'10" of BMI 24 you probably weigh
around 167lbs and have a BMR of 1655.41 calories. So your fat intake is
27% of your recommended intake. Typically you need about 1g/kg of body
weight protein (unless you are doing lifting or whatever) so thats 75g
of protein for about 300 calories or 18% of your total. That leaves 55%
carbohydrate which some say is too high but I personally am fine with
that. Ornish or Pritikin would have you at 10% fat, ~20% protein and
70% fat. I've done that and done very well. Atkins would have you at 10%
carbs, 40% protein and 50% fat. And South Beach has you at 20 protein,
40 fat, 40 carbs.

Personally I go for no added fat whatsoever and that is around 10%. Just
a handful of nuts and I'm up to 20%. I try to keep my protein high
around 1.2 - 1.5g/kg cause I do a lot of exercise. I try to eat my
carbs as unprocessed as possible.

I don't care about my cholesterol as a metric for how I feel, look and
perform. If you do care, eat walnuts instead of almonds. Higher Omega-3's.

k

LongJohn said:

I'm male in my 50's, normal height and weight with BMI=24. I wonder whether
I'm eating too much fat. I eat about 50g of total fat daily from raw
almonds, plus fat from other food sources which isn't much. However, almond
fat is 95% mono- and polyunsaturated, and I have been eating it in the
belief that is is beneficial in helping to increase HDL. My total
cholesterol is 130, HDL is 46 and LDL is 74. What I wonder is, am I eating
"too much" fat? Or, doesn't it matter because it's primarily the "good"
fat?

Your total cholesterol is kind of low. Are you a vegetarian?

LongJohn wrote:

: I'm male in my 50's, normal height and weight with BMI=24. I wonder
: whether I'm eating too much fat. I eat about 50g of total fat daily
: from raw almonds, plus fat from other food sources which isn't much.

Which means that you eat 100 g almonds daily (fat content of almonds is
51%). It is not wise to eat too much of any single food. You could increase
variety in nuts, including also walnuts, 1-2 Brazil nuts and tahini in your
diet. Nuts and seeds are very concentrated foods and in total 50 grams
daily would be enough.

: However, almond fat is 95% mono- and polyunsaturated, and I have been
: eating it in the belief that is is beneficial in helping to increase
: HDL. My total cholesterol is 130, HDL is 46 and LDL is 74. What I
: wonder is, am I eating "too much" fat? Or, doesn't it matter because
: it's primarily the "good" fat?

--
Juhana

I'm not a vegetarian. My TC has always been in the 118-160 range. Genes I
guess.

"Just Cocky" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

LongJohn said:

I'm male in my 50's, normal height and weight with BMI=24. I wonder
whether
I'm eating too much fat. I eat about 50g of total fat daily from raw
almonds, plus fat from other food sources which isn't much. However,
almond
fat is 95% mono- and polyunsaturated, and I have been eating it in the
belief that is is beneficial in helping to increase HDL. My total
cholesterol is 130, HDL is 46 and LDL is 74. What I wonder is, am I
eating
"too much" fat? Or, doesn't it matter because it's primarily the "good"
fat?

Your total cholesterol is kind of low. Are you a vegetarian?

Very informative, Karstens. Thanks ... :o)

"Karstens Rage" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

LongJohn said:

I'm male in my 50's, normal height and weight with BMI=24. I wonder
whether
I'm eating too much fat. I eat about 50g of total fat daily from raw
almonds, plus fat from other food sources which isn't much. However,
almond
fat is 95% mono- and polyunsaturated, and I have been eating it in the
belief that is is beneficial in helping to increase HDL. My total
cholesterol is 130, HDL is 46 and LDL is 74. What I wonder is, am I
eating
"too much" fat? Or, doesn't it matter because it's primarily the "good"
fat?

50g fat = 450 calories. For a male 5'10" of BMI 24 you probably weigh
around 167lbs and have a BMR of 1655.41 calories. So your fat intake is
27% of your recommended intake. Typically you need about 1g/kg of body
weight protein (unless you are doing lifting or whatever) so thats 75g
of protein for about 300 calories or 18% of your total. That leaves 55%
carbohydrate which some say is too high but I personally am fine with
that. Ornish or Pritikin would have you at 10% fat, ~20% protein and
70% fat. I've done that and done very well. Atkins would have you at 10%
carbs, 40% protein and 50% fat. And South Beach has you at 20 protein,
40 fat, 40 carbs.

Personally I go for no added fat whatsoever and that is around 10%. Just
a handful of nuts and I'm up to 20%. I try to keep my protein high
around 1.2 - 1.5g/kg cause I do a lot of exercise. I try to eat my
carbs as unprocessed as possible.

I don't care about my cholesterol as a metric for how I feel, look and
perform. If you do care, eat walnuts instead of almonds. Higher Omega-3's.

k