is 10% of total calories from fat too low?

[alpinemeadow]

Well, that's my question already stated in the subject line. I would like to know if 10 percent of my total caloric intake is dangerous, safe, or too low for any reason. Recently I have been keeping my caloric intake at about 2000, and I have lost about 7 pounds. (I have a very long way to go). That would mean that my fat grams would be about 20 or so. So far, I have been between 40 and 50. Going immediately from the high levels i had been used to seemed to drastic initially, but I'm thinking that should be my eventual goal.

Thanks for your thoughts on the matter!

[Gopherhead]

Originally Posted by alpinemeadow

I would like to know if 10 percent of my total caloric intake is dangerous, safe, or too low for any reason.

Yes, this is too low.

If you're following a traditional low fat diet it is recommended that you consume 30% of total daily calories from fat. So, you are not consuming nearly enough fat in your diet according to these guidelines.

Fats perform many vital roles to aid in the body's functions. Triglycerides, the main form of fat in the body and in foods, constitute most of the stored energy in the body. The free fatty acids, released from triglycerides are the major source for fuel for the body at rest and during light activity. The brain, just as one more example is 70% fat.

Triglycerides and other lipids (fat) in foods also carry fat-soluble vitamin A ,D, E and K to the small intestine. In doing so, lipids aid in absorption of these nutrients. Without fat you are at risk for developing deficiencies of these vitamins.

Food fat causes the stomach to empty more slowly than either carbohydrates or protein and it imparts satiety - the satisfied feeling you have after eating. If you reduce your fat intake below 20% of total energy intake, you will get hungry quicker.

The essential fatty acids, omega-3 and omega-6, are substances that need to come from the diet. They are necessary building materials for molecules and compounds that perform such vital functions in your body as regulation of blood pressure, blood clotting, immune response and childbirth. Excellent sources of these essential fatty acids are flax oil, flax seeds, walnuts and fatty fish.

Another thing to be aware of is when fat is removed from a product, something else must be added, usually carbohydrates (i.e. sugar) in order to maintain a desirable taste and texture.

It sounds as though what you're doing right now; eating 40-50g is working and it is healthier, so as they say, if aint broke why fix it?

Cheers,
Nat