avocados--- question for the health and fitness buffs

jennlin · January 2012

so avocados are good for you...

but they are also high in calories, high in fat.

i know it's "good fat", but isn't it overall "calories in, calories out"?

tell me more about good fat and what it really means.

dreamwinds · January 2012

It's high in 'good fat' which helps lower cholesterol.

It's still high in calories so eating a whole lot isn't the best thing, but half an avocado a day shouldn't be too bad.

But the calories are why they're such an awesome food to feed babies who are just starting to eat solids.

merrileekate · January 2012

Your body needs the good fats just for overall health

In my experience, the right kind of fats are far more filling than empty carbs or even some proteins. If I have a bagel for breakfast, I'm starving within an hour. If I have a smoothie with a banana and a handful of almonds or almond butter, I'm not ravenous all morning. Simple carbs make my blood sugar spike and drop, protein and healthy fats keep it level.

The true H&F gurus will have a more scientific answer

emyinpink · January 2012

There has actually been tons of threads on this over on H&F lately...

The short of it, is that fat is not what makes you fat. And that it is not as simple as calories in/calories out. The intake of carbohydrates is what makes our body store fat.

A great starting point is "Why We Get Fat," by Gary Taubes. Here's an article that you can read to start out with, by him: http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html?pagewanted=all&src=pm

Even the notion of conventionally good fat is false. Saturated fat is not bad for you. Nor is animal fat. The studies that have shown "negative" effects for consuming animal products/fat did not account for the amount of carbs consumed, nor the quality of the meat. The most important thing is actually the Omega 3 to Omega 6 ratio of your foods. Ideally we have a 1:1 ratio, but in modern times, it's acceptable to aim for a 1:3 ratio.

emyinpink · January 2012

More resources from MarksDailyApple:

http://www.marksdailyapple.com/fat-food-is-smart-fuel/

http://www.marksdailyapple.com/saturated-fat-healthy

http://www.marksdailyapple.com/fats

emyinpink · January 2012

The carbohydrate curve for weight loss and maintenance:

http://www.marksdailyapple.com/the-primal-carbohydrate-continuum

karebear219 · January 2012

MerrileeKate:

Your body needs the good fats just for overall health

In my experience, the right kind of fats are far more filling than empty carbs or even some proteins. If I have a bagel for breakfast, I'm starving within an hour. If I have a smoothie with a banana and a handful of almonds or almond butter, I'm not ravenous all morning. Simple carbs make my blood sugar spike and drop, protein and healthy fats keep it level.

The true H&F gurus will have a more scientific answer

This. Simply, it may be more calories and fat but it is better fuel, it will keep u fuller longer, keeping you from eating more calories later.

jennlin · January 2012

karebear219:
Simply, it may be more calories and fat but it is better fuel, it will keep u fuller longer, keeping you from eating more calories later.

thanks! this makes a lot of sense!

merrileekate · January 2012

Emy - thank you for all of the links! I'm going to read up a bit over the weekend

emyinpink · January 2012

Here are some threads on H&F that have discussed the issue (especially as it relates to cutting out grains). Note, not everyone agrees.

http://community.thenest.com/cs/ks/forums/thread/61631210.aspx

http://community.thenest.com/cs/ks/forums/thread/61804020.aspx

http://community.thenest.com/cs/ks/forums/thread/61893599.aspx

http://community.thenest.com/cs/ks/forums/thread/61904814.aspx

http://community.thenest.com/cs/ks/forums/thread/61901837.aspx

http://community.thenest.com/cs/ks/forums/thread/61699160.aspx

emyinpink · January 2012

I personally eat a ratio of 20% protein, 15% carb, and 65% fat. Note, this is why off from what myfitnesspal recommends, and I had to manually change my goals. This ratio allows me to lose weight while eating 1800-2200 calories/day.

To get to that number, I calculate my goal carb and fat grams as follows:

Using the carbohydrate curve (and staying towards the bottom of the curve), I keep my daily carb count under 75 grams

To calculate my protein, I multiple my lean body mass by both .7 and 1, and keep within that range. To calculate your lean body mass, determine your body fat percentage (here, if you don't have a machine to do it: http://www.healthstatus.com/calculate/body-fat-percentage-calculator). Then, multiply that percentage by your weight (i.e., 150 lbs x .24). Then, subtract that amount from your total weight.

After my calculations, I keep my protein between 81 and 116 grams.

avocados--- question for the health and fitness buffs

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