How many grams of fat is the norm per day?

By Julie458 Latest Reply 2011-01-30 11:02:32 -0600
Started 2011-01-24 10:33:54 -0600

I have both high trygl & high chol. I just thought of this question this am. Does anyone keep count per day? I am constantly hungry too bcuz of my lightening speed, NOT normal metabolism. Does anyone share this problem? I cannot stand it. I eat then 30 mins later, I'm starving!My wight is not an issue. I eat salads & just had oatmeal for breakfast but I'm hungry ALL the time!! I need low carbs w/out the fat, but still tasteful. Any good cook books out there that you may know of or use??


5 replies

Kirla 2011-01-24 18:52:31 -0600 Report

I found I could eat lots of fats. My diet is made up of about 60% fats. I need to keep the saturated fat below 10% of my diet or my cholesterol will go up. Its not the fat that raises cholesterol but the saturated fat you need to limit. If you going to eat low carb you will have to increase something to replace the carbs. It’s not good to raise protein more than about 30% of your total diet.

Julie458 2011-01-28 23:35:17 -0600 Report

I am at a loss. Confused. I'm keep the fat intake on the low side. That mostly means next to no carbs. For me, carbs fill me up. I ate a huge salad earlier & that filled me up. Had pasta for dinner. It didn't even fill me up. So frustrating. Both my chol & trylg are real high. I don't know what can help!

Kirla 2011-01-30 11:02:32 -0600 Report


It’s easy to be confused. There’s a lot of miss information out there on how and what to eat. Fats and protein have little effect on blood sugar. When eaten in moderation is good for you.

There are basically 2 kinds of fats. The good fats and bad fats. The bad fats are saturated fats and trans fats. Trans fat should not be eaten or you should try to avoid at all costs. Saturated fats are bad but not too bad. These fats come form eating meat. Visible fat on beef, pork and chicken should not be eaten. Meats with the most saturated fat are pork and beef. Chicken and turkey has less saturated fat than other meats. Chicken and turkey breast has the least.

Trans fats and saturated fats are the ones that cause your cholesterol to rise. I read a book Eaters Choice that was written by a doctor who explained all about how saturated fat raised cholesterol. He said that a healthy diet should only contain about 6% of total calories from saturated fat. For a lot of people this is hard to do. So at first people should try and keep saturated fat below 10% of total calories. That’s what I did and it works for me. By reducing my saturated fat to below 10% of my diet I am able to keep my cholesterol below 200 most of the time.

Eating 2-4 oz’s of chicken or turkey 2-3 times a week is probably ok. Eating 6-8 oz’s of fish once a week is good for most people. 2-4 oz’s of beef 1-2 times a week is probably ok. Some people have found that eating a small amount of meat with most meals helps control blood sugar spikes. You just have to keep saturated fats less than 10% of total calories. Preferably below 6%.

Now the good fats. These fats are the Omega 3, Omega 6, Omega 9, Polyunsaturated fats and Monounsaturated fats. These fats are found in seeds, nuts, vegetables, beans and other foods. There’s a lot of confusing information on how much of these fats you should be eating. I don’t eat a lot of carbs so I have found that my diet consists of about 50% of total calories come from these fats.

Now for the carbs. Like the fats they’re the good carbs and bad carbs. Or at least some are good and some are bad for good blood sugar control. For normal people with out diabetes all carbs are supposed to be good. But were not normal people so changing a few things about carbs will help control blood sugar.

The good carbs come from green leafy vegetables. These vegetables are what are called low carb vegetables. I believe if you eat lots of these it helps with insulin resistance. Examples of these vegetables is broccoli, cauliflower, cabbage, celery, cucumbers, spinach, salads and a few others. I believe you should eat as many of these as you can. ½ to 2 cups per day is often enough. One day I ate 4 cups of broccoli and they spiked my blood sugar. So eating too much of a good thing isn’t always the best thing to do either. I usually eat about 1 cup of vegetables a day along with 2-3 cups of salad and I have excellent blood sugar control.

The bad carbs are the high carb starchy foods like bread, pasta, most foods made of flour and grains, corn, peas and potatoes. These foods should be eaten in moderation. I had to quit eating all of these foods. Some people can switch to whole grains or greatly reduce serving sizes and learn to control their blood sugar. I could not tolerate any of these foods. You may be different.

Proteins. If you don’t have kidney disease or some other disease that your doctor said not to eat proteins you don’t have to worry about proteins. Since I was diagnosed I greatly increased my protein intake. When I evaluated my diet on’s nutritional tracker I found my total protein intake was between 15-20% of my diet.

I usually post my story for newly diagnosed type 2 people or people who are having trouble controlling there blood sugar. I rarely offer support to type 1 or type 2 people on insulin. I don’t use insulin and so I don’t mess with people taking it. If you follow what I did or try some of the things I do to control my blood sugar you may have to watch how much insulin you take. Lows I hear can be dangerous. Even fatal. Anyway I may be wasting my time because what works for one person may or may not work for another. We all have to find what’s good for us. I just believe that drinking water; eating low carb vegetables and testing blood sugar before and after eating should help most people. But I may be wrong.

Anyway here is my story.

Feb 2009 I was diagnosed with a fasting blood sugar of 366 and A1C of 14.1. Started to eat a salad every day at supper. Also started to eat lots of low carb vegetables like broccoli, cauliflower, cabbage, cucumbers, spinach, pickles and sauerkraut. Started to drink 8+ glasses of water every day.

I then bought a meter and started to test my blood sugar before and after each meal. At first I was testing 2 hours after each meal and when my numbers dropped a lot I started testing 1 hour after meals.

By testing I found that foods like bread and most foods made of grains along with pasta, rice, corn, potatoes, oatmeal, cereals, chips, crackers, cakes, cookies, candy, soda, fruits, fruit juices, milk and most foods that contain more than 5-6 net carbs per serving as found on the package label all spiked my blood sugar. Some people can cut back on these foods and some people like me have to stop eating them.

I found by reducing and eliminating high carb starchy foods helped me a lot. By adding small amounts of chicken, beef, pork or a hard-boiled egg to my meals helped reduce blood sugar spikes also.

Good luck