fruit is awful to blunt hunger, a tiny bit of extremely short-term satisfaction followed by being even more hungry just a few mins later(possibly even leading to a binge).

I just meant not having measuring spoons is not a legitimate reason to not have at least a bit of precision when measuring out your cooking fats. Obviously buying them is not really a significant expense.

Why even use fat when cooking? It's just unnecessary kcal that could be used for something better imo. And it adds up more than people realize

The short answer is that "it tastes good".

But yes, I generally agree that if one is trying to monitor calories, cutting back is a pretty easy way to cut calories. The wifeacore and I have routinely removed ~75%+ of the butter/oil called for in most of our recipes and found no significant decrease in the quality of the meal (and at times, it even tastes better). One or two teaspoons of peanut oil is more than enough to stir fry quite a bit of chicken and veggies, for example.

fat is a necessary nutrient which also adds a ton of flavor and helps to absorb vitamins so why not add it for cooking?
all about finding the right balance(1/2 - 1 tablespoon for cooking & 1 tablespoon of good cold-pressed oil added to the food after cooking is a good reference point), medium-high fat and low-medium carb usually much better for most people btw

Obviously cashy is right, but until we start seeing some numbers from OP, we can't know (and I'm sure he doesn't either) if he's just ladling in 500 calories of duck fat into himself every day.

I'd rather eat protein sources that have a decent amount of fat in them (ribeye, chicken thighs, salmon, etc) than fry something lean in a ton of oil, though. Ultimately it's all dependent on your caloric/macro targets, and we don't know what those actually are for OP yet.

Sure fat is essential. But it's not like it's hard to get an adequate fat intake without adding extra. Sure it tastes slightly better but so does crisps, candy and coke.

Sure using a small amount of fat is fine for cooking. I probably use 1g butter a day for cooking. But I see guys I know using like half a dl a day thinking it wont make a difference while it's actuallt the difference between maintaining weight and losing a pound a week

Alright just a combined breakfast/lunch (didn't feel like eating until 15:00).

1 medium red onion - 46 kcal (0 from fat)
2 large bell peppers - 150 kcal (0 from fat)
300g lamb heart - 366 kcal (153 from fat)
1 tbsp goose fat - 120 kcal (120 from fat)

Total = 682 kcal (273 from fat).

That's 40% from fat. Most guides recommend 20 to 35%.
1/2 tbsp fat would have meant 622 kcal (213 from fat) for 35%.

Keep in mind this is just one meal. The food I eat before dinner will be fruit, veggies, low fat yoghurt etc. So I'll probably end up at 950 kcal (280 from fat) in a few hours.

I cook with fat because I need some fat and it tastes very good. I dislike raw onions and like them very caramelised. One reasonable option is to stop cooking with onions.

What's a reasonable daily kcal total to aim for? I'm walking 4 to 5 hours a week and weigh ~255 to 260 lbs. Would like to lose at least 2lbs a week for the next 8 to 10 weeks before reassessing.

a meal with adequate fat content keeps you satisfied much longer too
leaving fat for cooking out altogether just makes no sense at all with it having so much advantages.
lol at 1g btw

http://www.1percentedge.com/ifcalc/

ETA: Yeah cashy I agree, but he just used duck fat to stir fry a ****ing lamb heart. He's got to take a few steps away from bearmarkets territory before we worry about him torpedoing his T levels becauses he's not getting enough fat.

Lamb heart is 122 kcal/100g. It's pretty lean. Although I used 4 teaspoons of goose fat which it seems is 1.33 tbsp rather than 1 tbsp. The updated numbers are 722 kcal (313 from fat) or 43%.

Guess I just don't have as much of a "relationship" towards the foods I eat as some fitness guys. I get fat from eggs, meat etc. I never feel too hungry even on a deficit. 1g butter is enough to make the eggs not stick to the pan which is enough for me

Guys what's the best daily calorie needs for maintenance calculator? I'm getting some wildly different estimates although they average out at about 3300 kcal. This mean 2050 kcal per day for the 2.5 lb/week loss I'm aiming for. So ~ 1900 kcal with my one in ten cheat days.

Guys, how much weight do you think I need to lose to get in to this shirt?





For reference this is me when i could fit in it.



(I don't know exactly how much I weighed then).

Think maybe you're overdoing it a bit? See e.g. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664987/.

I'm all for munching on veggies, but please don't go all Dr Lustig on us.

Alright since you bastards were giving me such a hard time over fat intake I made this:

http://www.seriouseats.com/recipes/2...ry-recipe.html

but

1 tbsp fat instead of 3
300 ml coconunt milk instead of 400 ml
No cashew nuts

Happy?

Total came to 1300 Kcal. I ate 1/3 of it.

I also ate a 260 kcal paratha. Was going to keep half for tomorrow but it was too damn tasty. Those things are the opposite of healthy but I have a few left in my freezer and I'm going to eat them at some point.

Also ate 200g of pineapple (**** you Cashy). 100 Kcal.

And a 90 kcal ice cream.

That's about 900 kcal since my last update. Daily total at 1622 Kcal. Gives me 200 to 300 to play with. Going to bed in about 5 hours. Maybe I'll eat a granny smith apple (again, **** you Cashy) and a bit of yoghurt. That will make for a very fine day.

Anytime someone tells cashy to **** themselves multiple times, their post can be confirmed to be elite

How many grams of protein so far today, just out of curiosity?

And 90 calories worth of ice cream? Just one heaping spoonful, I assume?

1g butter? Dafuq?

Dean, you e go to drop at least 30 to fit in that shirt. Maybe more.

cliffs of the study:
solid food more satisfying than liquids, relevancy?
could have made the same study with a chocolate bar and hot chocolate.

fruit is nothing but glorified sugar(w vitamins/minerals most people have in abundance anyway) and the extremely good reputation is just as ridiculous as the bad rep of fat.
just like other simple carbs should be mainly consumed around physical activity for quick energy boosts but to blunt hunger it just isn't a good option.
__________________________________________________ _______________
OP: calorie maintenance level depends heavily on activity level and is very hard to judge, very doubtful you are as high as 3300 though(for comparison I'm maintaining at 2800ish playing soccer 4x week, gym 3x a week but very sedentary otherwise)
your base is somewhere around 2200(without any activity) i reckon

Montecore



Crash

My guess was 30 to 35 lbs. Interested in others' thoughts.

And yes, 1g, lol.

Cashy how much do you weigh? AFAIK 1lb = 11kcal. I probably weigh ~ 260lbs. So if you're 170lbs my maintenance level is 1000kcal above yours, ceteris paribus.

huh? fat contrary to muscle doesn't need much energy to be sustained -> fat people don't have a much increased BMR

crash,

Yeah, about that, but probably ~50 lbs for him to look snappy.

OP,

cashy is correct; figure your BMR/TDEE using the link I already posted:

http://www.1percentedge.com/ifcalc/

BMR calculators seem to give you a base of 2300ish
my base(calculated via bodybugg over about a year) is 2200ish

so yeah, very doubtful your 3300 is realistic(unless you have an active job or sth)

For all I'm concerned the sole purpose of the butter is to make the food not stick to the pan. About 1g completes that task. I'd rather eat a couple eggs more for breakfast than drench the pan with fat