Its still okay too have fat in your diet when loseing some body fat right? i mean yeah i know you need fat (good fats) in your diet no matter what, but about 80g of good fat a day is okay when trying to lose some body fat? also my cal intake is 2400c.

Good fats are essential in the diet. Though I believe it essential on both sides of the energy equation, I think it especially true when deficite dieting. Good fats I mean from: Walnuts, Almonds, Nat. PB, Flax seed, oily fish (salmon). I ate these throughout my dieting. I have done alot of text book reading on fats and alot of research on this nutrient, and if effectively eaten within a deficit diet, it can do more help having it in the diet, and wreak havoc if its not. (this is another topic though).

I am not minimizing the importance of Protein and carbs here (most know how I feel), of course these are important too. But, in general, fats get a bad name, and this should not be the case.

Main thing to worry about is the laws of energy balance. If trying to lose weight, ensure you have a healthy deficit calorie diet, and a good ratio of Carbs, Fats, and Protein.

Good fats do NOT make one fat. In its basic form, eating more than you need (excess calories) can lead to weight gain and/or unwanted fat tissue gain.

Another important concept to keep in mind is homeostasis. Homeostasis describes the tendency for your body to maintain a steady state.

Generally, it likes things just the way they are. Your body does not want to gain or lose weight and there are certain biological mechanisms for maintaining this steady state. At any given point, your body will be in either of two states: an anabolic (breakdown) state or a catabolic (buildup) state.

When you gain weight, you will gain muscle and fat: Anabolic

When you lose weight, you will lose muscle and fat: Catabolic

This coupling of fat and muscle tissue is inevitable and it is just how the body operates; accept it. This means that you can't build muscle and lose fat at the same time (perhaps with the exception of "newbie gains").

There is an endless pursuit of imore muscle and less fat, but you can't do both at once! Think of this concept like friction, because it always works against you. Because of this, when you are building muscle (anabolic) you aim to minimize the fat gained. Complimentary to this, when you are losing fat (catabolic) you aim to minimize the muscle lost. These are opposites. Some try to manipulate these states though changing up the calories and dietary cycle (I do, and many others have), and this works, but up to a point and has its draw backs as compared to a full and careful bulk cycle.

Im not ramballing off topic now..........LOL

is It possiable to maintain your muscle and lose fat?

And thanks for the info, im a fan of fats too. I hate when people think about fat and think that all fat is horrible for you.

When dieting to lose fat tissue, the best thing one can do is fight to maintain as much as possible while minimizing the muscle loss. The simple answer is no, really, but yet this can be minimized, and should be the goal one seeks after bulking or dieting to lose fat tissue. I could go into diet manipulations (caloric sense), and messing with nutrients (like carbs) in conjunction with deficit dieting to tweak other type of results, but this is not really the thread for this. In simplicity form, the best one can do (again outside of beginner gains) is opt to maintain and minimize muscle loss when deficit dieting.

Now if your a complete beginner, than you may be in for a treat, because this platform is a different monster all together----for a while at least.

I love my natty peanut butter, it kept me within my sanity during my early part of my dieting. I still mix this with good ole' oatmeal, and not necessarily in the AM or morning either. I am one of the lucky few, that like so called "Diet" foods. However, like most persons I had to fight off the "sweet" cravings, and they were strong at first, but eventually waned, and now there a distant second thought, but I do have self made and specially prepared Peanut Butter cookies and Oatmeal Raisin cookies (no refined sugar, brown sugar, or refined flour, this is all replaced with an alternative---in this you have good fats and in the other good carbs, without the crap, and satisfy a "sweet" craving at the same time)..........There are ways to get "sweet" things in the diet without calling them "Cheats" if you do it right. I Hate the word "Cheat" anyway.

On the road to fat loss, there will be sacrifices that will be required for you to pay. There is no way around this. You have no choice but to accept them. There is no way around it, and a fact of life.