Should we really be taking in that much fat? When I started P90, I assumed that fat intake should be low, so I wasn't ever eating more than about 20 grams/day. Then I started hearing about 40-30-30, and realized my fat proportions were way too low according to the rule. I started trying to get my percentages right, and found it very difficult to get 30% fat into my diet while still eating from the first 2 or 3 tiers. The only way I could even come close is by adding olive oil or butter to meals, and my numbers still don't come out exactly right. Is it really necessary to have that much fat? My totals lately have come out closer to 45-35-20. Is that alright? Any help or advice would be greatly appreciated.

I coincidently was taking a break from studying on this very subject. According to my Lifestyle & Weight Management Consultant Manual, (American Council on Exercise), It says that only a small amount of fat is really needed to meet nutritional needs, but experts recommend that we eat more than that, but no more than 30% of our total calories. Fat also promotes a feeling of fullness (a good thing). It also recommends that people that are trying to lose weight should not limit fat to less than 20% of total calories. Based on that, it sounds to me that you are ok with the 20%, but you could add good fat to your diet by adding flax seeds and ground nuts to your food or eat more fish would not only include good fat, but other nutrients.

One other thing, you probably already know this but because you were talking in terms of grams and not calories, I just wanted to make sure. The 40/30/30% does not mean the percentage of grams, it is the percentage of calories. Protein and Carbohuydrates are 4 grams and fat is 9 grams. So, if someone tried to eat 30% of their total grams from fat, they would be eating more than twice the amount of fat than they should. That would be an awful mistake to make for someone that is trying to lose weight wouldn't it?

Jim

Yeah, I was talking about 40-30-30% from calories, not grams. Thanks for the tips!!!

Hey 80'slady. I've seen your posts and wanted to jump in. I know that 30% fat seems like a lot in your daily diet. Here's what the Daoust's, authors of the book, The Formula: A Personalized 40-30-30 Weight Loss Program have to say about it:

"In the past you were told that fat is bad and to avoid it. Now you hear that there are good fats and bad fats. The most important point to remember is that fat is an essential nutrient and that we need it everday from an outisde source. I often hear people say they don't need to eat any fat, since they already have plenty of it. The trust is, you need fat to burn fat.

"To maintain good health and to burn fat, your diet must contain adequate amounts of fat sources that suply essential fatty acids. Essential fatty acids play a critical role in energy production, balancing hormones, controlling hunger, and stablizing blood sugar. It is important to remember that fat in a meal slows the digestion of the meal so that it trickles into the bloodstream, keeping blood glucose levels normal." pg. 11

There's more, but this gives you the sense of it. Fat does NOT make us fat. You need it.

Harness the real power of food - eat to lose fat. Don't make up a program of your own - get with a program that has a proven track record of success.

I invite you to visit my beachbody home page at www.mybeachbody.com/l8dydi. My before and current photos and story are posted there. I started at 180 and a size 18 and am now 138 and a size 9/10. I've dropped 10% in body fat - more to go, but it's melting away.

I'm a coach on the boards as well, and have got some great information on my coach's thread at:

http://forums.beachbody.com/eve/forums?a=tpc&s=528299664&f=3932969366&m=3742970617

Looking forward to talking with you!

Diana

Hey! You don't know me, but I stumbled onto this post by accident. I wanted to say, I'm SO AMAZED with your progress and results...you look SO great!! I know you're on top of the world with all those pounds and inches gone! Your web page said you were on Day 125, but I wonder if you are even further now????

I, however, am only on Day 31, but plugging away each day. I've read SOOO much about the Daoust's 40-30-30 that I want to get it for myself and do P90 and The Formula. However, when I look on half.com, there are about 4 different books, all with similar titles by this couple. Can you tell me the exact title of your book or books so that I know which ones to buy?

I really appreciate your help and...you are a total inspiration to me!! I'll be posting my Day 30 pictures tonight, but they aren't NEAR as result savvy as yours!

Thank you!

Dona in MO

Hey Guys,

Great thread. Denis recommended and FAQ status so off it goes. Could be Jim's FAQ section before long Nice job!

You covered fat well enough but since calories was a subject I'm going to add that alcohol is 7 cals/gram. This is important for those who use beer and wine to get nutrients. Okay, so this isn't too efficient, within societal parameters it's a reality for many of us. Keep in mind that these calories are often missing on labels. Alcohol doesn't require labeling but sometimes has it and you may get it out of a book or web site. But a beer that has 200 cals might have 2 gram of proten, 25grams of carbs, and 1 gram of fat, which leaves 80 unanswered for calories in the form of alcohol. These should be considered carbs and should be burnt off before you sleep, if possible. If you drink much alcohol you will need to rehydrate, so further calories usually need to be consumed, usually in the form of an electrolyte drink, which is more carbs. Therefore, when drinking you need to adjust your eating accordingly not to have a imbalanced carb percentage.