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Doubt about quantity of fats


Sergio

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Hi to everyone, it is a pleasure to meet you all.  Since this is my first post, I will introduce myself before asking my question.  I started doing crossfit 9 months ago, because I was getting overweight (I started with 81 kgs).  7 Months ago I started going to a nutritionist to help me getting lean mass, reducing fatness and to improve in crossfire.  Now I am around 70kg, with 11.5% of fat.  

 

I bought the book It starts with food, because I wanted to learn about diets and I liked it a lot.  My nutritionist diet differs a lot from the rules given in the book.  For example, I drink processed juice and eat integral cake for breakfast (I train in the morning).  I eat rice, beans, etc.  I eat 3 big meals and 4 snacks.  From curiosity, I wanna try the diet given on the book (I have heard that helps your crossfire training and because I want to be healthier).  So lets see how it goes, I wanna try to start this weekend for one month :D

 

Now time for my doubt.  As you have already guessed I am not english native speaker so sometimes I do not understand or misinterpret some english sentences.  My doubt is regarding how much fat I should eat per meal.  The rule say add fat in the following recommended amounts per meal and it list several types of fats.  You must choose only one fat of those listed in the list or you can choose several fats of those listed, for example olive oils, nuts and avocado or you must eat all the fats listed?

 

Thanks in advanced,

 

Sergio

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I'm in Australia so my English is not always good either ;)

 

The list of fats is the options, but you only need to eat one serve, but you can use more than one option to make up that serve if you want.

 

So you could have a whole serve of olives, or avocado, or nuts (1)

Or

You could have half a serve of olives and half a serve of nuts (0.5 + 0.5 =1)

 

These pictures are really helpful: http://whole30.com/downloads/whole30-meal-planning.pdf

 

You may also find this one handy, it's the difference between the Rules and Recommendations

http://whole30.com/2015/01/rules-recommendations/

 

This is a rough timeline of what may be ahead for you over the next 30 days

http://whole30.com/2013/08/revised-timeline/

 

You may also enjoy the posts in this section of the forum, for athletes, lots of Crossfit fans here :)

http://forum.whole30.com/forum/11-whole30-for-athletes/

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There is no real hard limit to how much fat to have, Sergio.  The recommendations are a minimum.  You are unlikely to go overboard on fats unless you are eating fistfuls of nuts (which are to be limited anyway) so you are free to have as much as you need to taste good and to get you 4-5 hours of satiety.

 

Note: Cooking fat should generally not be counted unless you are scraping out your cooking pan

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I know I go over on the recommendations for fat. I am still seeing great results in my body composition.  I have found that in addition to that, my skin and hair is looking so much healthier. When I was trying to eat "healthier" before I would cut out so much fat and my skin and hair was so dry. I also didn't have any energy.  

I wouldn't worry much about having too much fat.  Like others have said, it is hard to have too much and it adds a lot of flavor and depth as well as keeping you feeling satiated.

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