The avocado will not be the only source of fat in your diet. Remember that fruit has some fat, as well as greens.
So if you only ate low-fat fruit today, and no greens, your fat ratios will be in the 2-3%
If you ate low-fat fruit, plus green, your fat ratios will be in the 5-6&
If you ate low-fat fruit, plus green, plus 1 whole avocado: 15% fat
i know that fruits and greens have fat too. but if i count my calories (i use caloriecount.com) then 2700 cals with that 1 avocado included means its 9.9% of fat, not 15%.
The avocado is fine
but can i eat 1 avocado every day, if i still get it under 10% (meaning i have to eat more cals to get that)? or if not, then why not? :P i think it was in Grahams book (red it while ago so maybe im not correct) that 10% of fat in a day would mean about 1/2 avocado OR 1 small handful of nuts OR 1 tbs oil. But if i eat for example 2700 cals a day it seems that i can eat 1 whole avocado and still get fat in 10% range or under?
Also, Dr Graham said keep fat to 10% over time, not necessarily daily.
Does Graham say half an avocado? If he does it might be because he's keeping in mind less daily calories than what's recommended here? I just remember reading his section on calculating how many calories you need and for me since I'm rather light, it was 2000 cals or less even with some exercise, so for that half an avocado would do.
So following Graham's caloric recommendations, half an avocado is plenty, following the caloric recommendations from this website, one whole avocado would seem fine, if all this makes any sense.
Also might be that people recommend half an avocado because a lot of people seem to feel better following a 90/5/5 diet rather than 80/10/10.
1) You will probably feel better tomorrow if you only eat half that avocado. Remember, lipids stick around in the bloodstream for up to 48 hours after ingestion.
2) More calories does not necessarily give us the license to eat more fat. Up the carbs but not the fat. Most 4,000 kilocalorie days I could eat an entire avocado (and more overts!) and still be under 10%. But I don't, because then I'd feel like crap.
What if you were very active and on a training day you consumed 8,000 calories? Boy oh boy, you could eat a lot of avocados for dinner. But then you would not be able to train the next day.
When you increase calories, increase carb calories but not fat. 80/10/10 at 4,000 calories a day is not always a recipe for success. The amount of fat you're getting with 10% of 2700 calories is not that much but try eating an avocado every day for a week then try no overts every day for a week. Guess which week you will have more energy and better digestion?