I have been reading everything I can get my hands on to position myself for long term success. I just read an interesting study. It was small (only 20 participants) so it is not conclusive, but does show there may be a correlation to fat and carb intake and energy levels.

The study found that those with higher fat consumption and lower Carb intake had greater energy expenditure (REE) after exercise and higher fat utilization for fuel burning. They also found that there may be a link to body fat percentages.

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-S1-P6

so, how much fat/carb do you consume and has it been helpful in keeping weight off in the long term?

I don't avoid fat other than trans fats, and I make sure I eat at least one meal a day with a minimum of 10 grams of fat -- I take my vitamins with that meal, as many vitamins are not properly absorbed without fat. I do eat some pretty high fat foods such as avocados, eggs, nuts (small amounts) and fatty fish, but as long as I stay within my calories for the day I don't care. My cholesterol and triglyceride numbers are always fantastic so I think I must be doing something right.

As far as carbs go, when I was in weight loss mode, I kept carbs under 60 grams per day. I don't count carbs anymore now that I am in maintenance (well, MFP counts them for me but I don't even look at the number). However, my carbs tend to stay in the low range naturally as I eat a lower-carb diet in maintenance: no more than one serving of whole grains per day (no refined grains), no bread, no sweets, no starchy veggies, no tropical fruit, no alcohol, and modest amounts of dairy, beans, and legumes.

This eating plan works well for me.

Edited January 12, 20179 yr by Bufflehead

I don't avoid fat unless it is manufactured fats like cooking oils , margarine etc. I eat daily pinion nuts, almonds, butter and half and half.I make no apologies about that either. It is what works for me.

I'm just 3 months out of surgery and I follow my NUTs plan of 5 meals per day - 3 servings of healthy fats per day (1 oz nuts, avocado, 1 tsp olive oil), 3-4 oz lean Protein per meal, and any other food should not have more than 6 grams of fat, 2 grams of saturated fats and 1 gram of monosaturated fats per serving. However, if I want mayo or butter, I use the real thing - just a lot less. I also eat cheese as a protein source - 2% or full-fat.

Healthy fat has been a key to my success pre- and post-op. Pre-op, I was having about 100 grams of fat per day (as part of a 1200 calorie per day diet). Post-op, I haven't measured it. It would be less than that since my calories are only around 1000ish now, but it is probably in the 80 gram range I would imagine.

thanks for the great responses everyone.

I'm following macros..30% carb, 30% fat 40% protein