How much fat per day?

So far in your lean body diet, we have calculated that you need 38 percent of your calories to come from protein while 30 percent should be from low glycemic carbohydrate sources. This leaves you with 32 percent of your calories coming from fat. Unlike proteins and carbs, fats have 9 kcal/gram:

  • (0.32 x 2500 calories) = 800 calories from fat.

  • (800 calories)/(9 kcal/gram) = ~ 89g of fat.

Most guys who are accustom to eating the lowest amount of fat possible in their diet are shocked at this recommendation. No worries, so you won't get fat because your calories are controlled. Instead, you will loose fat and build muscle.

As far as fat sources for fats, there are many choices, I personally recommend to my clients to eat:

  • walnuts
  • salmon
  • flax seed oil
  • olive oil
  • fish oil fat sources while keeping the saturated fat from animal proteins as low as possible.

As an example, 1/4 cup of walnuts has 20 g of fat. Most oils have roughly 14 grams per tablespoon. Many like to add a tablespoon or two of olive oil or flax seed oil to their salads giving and additional 28 grams of fat (use more/less oil depending on your individual requirements).

A 7-ounce serving of broiled or baked salmon has around 6-9 grams of fat. Fish oil tabs generally have around 1 gram of fat /tab ( I take 10-12 every night before bed).

Don't forget to factor in the trace fats you are getting from certain carbohydrate sources and from animal proteins.

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