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Old 07-27-2007, 11:51 PM   #1
Ale Dileo
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Default increase fat intake

hi guys, i'm actually eating 2000 – 2100 kcal a day, Ifing every day with a 3 hours eating window (i've stretched it after reading your advices and feel even better) ,
130 gr (25 %) carbs (mostly from veggies and fruit, only 30 gr of whole wheat homemade bread),
180 gr (35%) pro
90 gr (40%) fat (olive oil,eggs,fish oil)
my weight is 60 Kgr and my height is 174 cm (sorry!, European metrics)
In this season my daily activities are growing (12 hours moderately hard working) and i need to increase my energy intake to keep my weight stable.
According to you, can i increase my fat intake (about 20, 30 gr)?
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Old 07-28-2007, 05:19 AM   #2
Tony Ferous
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2000cals isnt much, but it depends on what you are trying to achieve though, lose fat, gain muscle, etc....
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Old 07-28-2007, 06:27 AM   #3
Ale Dileo
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Ok, my goal is to maintain the same weight and body comp and actually I achieve this with 2100 cals , but my energy needs are going to grow and i want to compensate increasing fat intake. I'm asking if 110 - 130 gr of fats is too much for health and bodycomp.
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Old 07-28-2007, 08:29 AM   #4
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Ale-
No problem with the increased fat intake, you may even find body comp improvements. If you need to drop a little of the veggies (or cook them )to allow more room for food that is not a problem also.

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Old 07-28-2007, 01:11 PM   #5
Ale Dileo
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Quote:
Originally Posted by Robb Wolf View Post
Ale-
No problem with the increased fat intake, you may even find body comp improvements. If you need to drop a little of the veggies (or cook them )to allow more room for food that is not a problem also.

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Vi terrò informati .... that means: I'll keep you updated! ... (I hope! )
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Old 07-30-2007, 03:47 PM   #6
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I don't know if you can get them in Italy, but nut butters work wonders for increasing fat intake. Macadamia and Cashew butter is orgasmic.
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Old 07-30-2007, 08:23 PM   #7
Ale Dileo
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Originally Posted by Greg Battaglia View Post
I don't know if you can get them in Italy, but nut butters work wonders for increasing fat intake. Macadamia and Cashew butter is orgasmic.
i often have some peanut butter ,but i make it by myself with only peanuts and some good oil (several brands that i can find here are full of bad stuff). For macadamia and cashew ... never heard before.
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Old 07-31-2007, 03:30 AM   #8
Bo Bolund
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No problems. I think it's safe to increase fat as long as you burn it and stay out of ketosis.
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Old 07-31-2007, 07:13 AM   #9
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Bo, why stay out of ketosis?
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Old 08-01-2007, 05:58 AM   #10
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Bo, why stay out of ketosis?

I don't think it's healthy. Studies have shown ketogenic diets increase cortisol levels, which have a catabolic effect on the brain.

One can control cortisol levels with carb/protein intake ratio. Some may benifit from increased cortisol levels since it has an anti-inflammatory effect.
Others may benifit from decreased cortisol levels since it will potentiate the immune system.
I try to have a moderate carb intake... around 150 gram.
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