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How much fat needed to shed fat?

Hi everyone, hoping for some guidance on how much fat do you need to shed fat? I feel like I'm on a good training program and at a good weight but I want to reduce my body fat % and I'm really struggling to figure out how much fat I need to have daily.

I know you can't cut out fat completely when trying to shed body fat

Does anyone have a guideline or formula they follow for how many grams of fat per day? I've talked to several male body builders, who are not vegan, but I'm a middle aged female following the thrive program, and having a hard time knowing approx what my daily intake should be.

thanks, Donna

Replies to This Discussion

Permalink Reply by Sam Cornell on May 19, 2010 at 6:18am

Hi Donna,

I do a lot of nutritional counseling and this is a very common question with my vegetarian vegan clients.

From my experience, most vegans don't get enough fat and eat too many carbohydrates,

I don't know much about you (current body weight, exercise routine, etc), so I can't recommend specific grams, or even a %, but I'd say, incorporate a good portion of healthy fats (flaxseed oil, hemp oil or hemp protein, almonds, walnuts, avocado, pumpkin seed butter) in every meal, get at least 1.5 grams of protein per pound lb of bodyweight, and reduce your carb intake. Get rid of any refined carbs (flours, breads etc), simple sugars, and fast burning carbs such as white rice.

Generally if I'm cutting, I keep my carb intake low, but stil have carbs post workout to help recovery, and than every 5th or 6th day, I'll let myself "cheat" by eating some extra carbs

Permalink Reply by Donna Bramley on May 19, 2010 at 8:50am

interesting you say 1.5 grams of protein per lb of body weight in Brendan Brazier's book he suggests less on a vegan diet. I weigh 128 lbs and am 5'3", want to get down to approx 122 lbs and drop about 8-10% body fat. So isn't 1.5 grams high for a vegan diet? Thanks, Donna

Permalink Reply by Sam Cornell on May 27, 2010 at 8:30pm

Its a bit high, compared to most recommendations, but remember, these recommendations typically aren't for the "trying to lose weight/spare muscle". its more based on research that looked at protein synthesis, and athletic performance.
Honestly, getting extra protein is fine, as long as you don't have kidney disease. Just make sure you have high calicum and water intake.

Trying to lose weight and maintain muscle, you need protein (especially if you're lifting weights). If you're eating more protein instead of carbs, it'll help control your insulin levels and ensure you're able to spare some muscle wasting while dieting.

Donna Bramley said:

interesting you say 1.5 grams of protein per lb of body weight in Brendan Brazier's book he suggests less on a vegan diet. I weigh 128 lbs and am 5'3", want to get down to approx 122 lbs and drop about 8-10% body fat. So isn't 1.5 grams high for a vegan diet? Thanks, Donna