Fat intake?

Hi! I'm 15 years old Vegan girl and I need to know how much fat I need in a day. The doctors and many sites says 50-80 gram a day. But I don't feel good eat so muh...:( Because its like Im force myself the days on eat fat just becuase they say I need it. 
So I want to hear from you, do I really need 50-80 gram fat a day? Or can I eat less and still have a working body?

You need to be a member of The Frugivore Diet to add comments!

Join The Frugivore Diet

Email me when people reply –

Replies

  • My advice:

    1. Eat as many calories as you please, and as long as you eat enough calories, don't worry so much about requirements about your fat intake.

    2. If you really don't feel like eating it, then don't force yourself.  Your body knows a lot and tells you a lot through instinct.  Sometimes our bodies are confused and send us the wrong message though.

    3. That's why it's important to get at least some fat in your diet.  Don't deprive yourself of fats, if you do feel the need for them.

    4.  Especially, be sure to eat healthy  sources of fat sometimes, because some fat is necessary for proper brain function.  When you do eat fat, try to diversify your sources of fat so that you obtain omega-3s and omega-6s.

    5.  I used to eat less fat and limit my fat intake.  But I feel waaay better now, just trying to eat lots of carbs, but not ever limiting my fat intake.  I eat however much fat I want to whenever, as long as it is healthy and vegan, but I have realized that my body just craves carbs more often than dense fat sources.

    6.  That is just my experience.

    7.  Also, you are only 15, and your brain has a lot of developing to do, which requires healthy fat intake.  Just another emphasis on the importance of not limiting yourself if your body is truly craving it.

    • Thanks for the advices! :) I eat aurond 2000-2500 calories a day and I want to eat aurond 10% fat(now Im kind of force myself into 20%). Do you think that sounds good? 

  • Mine is usually under 10 grams a day. It's under 5%. 2 or 3 usually.

    I eat up to 3000 calories a day, I'm 5'8'' and try to be active. I can non not be active as I have energy pumping in me. So I can say that even if I eat so little fat I have a working body.

    • 5% or under dosent work for me :/ how old are you??

      • 23

        • okay! 

          • The only corellation to my well being that I noticed is an amount of food. I could eat 15 or 20 grams of fat and it didn't affect me anyhow. As long as I eat enough food (2500-3500 on average for me) I have lots and lots of energy. If I restrict anyhow, then my energy levels drop. It doesn't depend on fat percentage, it just happens to be les than 5%.

            I can say that because of my attetude to exercise. If I am fueled then I desire to train anyhow: to lift weights, to skate, to skip the rope, etc. It's an ache for any activity.

            I relapsed into not eating enough for nearly a month and after getting back on track I see the diffenence in quality of life. I have so much energy now and adore physical activities so much that it became a revelation for me. 

            • It's great to hear that you are better now! 
              Well some few days now when I have force myself into fats because the doctors say I have to eat 50-80 grams.. has kind of been the worse days. I had no enegry, feelt sick, headace, hurt in body exc. So now Im going back to normal and I will try to eat aurond 25-30 grams a day! I normally eat 2000-2500 calories a day. 

  • a better way to look at it is to keep it on average 10% or less of you average daily cals, which can best be calculated by consuming 10 grams of carbs per kilogram of bodyweight.  With the intrinsic protein and fat in such foods (with perhaps a bit of extra fat as shown below), you'll be in a good range.  

    Simply eating pure fruit n greens, zero overt (avocado, nuts, seeds, durian, etc; NOT oil) fats, will keep you around 5%, which works fine for some folks.  Others do better by including a larger amount of overts periodically, or a little bit of overts even daily.  Experiment and see what works best for you.

    • thanks for the advice! :)

This reply was deleted.