What is the right amount of fat to eat daily? From what sources?

Hello all

On a high raw diet I decided to get 15% fat but I now think this might be too less. The authors I have read have different views. Joel Fuhrman suggests 15-20%, Frederic Patenaude says 15% fat or so is good and 80-10-10 is, obviously, an even lower recommendation. Fuhrman even says that more than 20% fat may cause cancer.

On the other hand Gabriel Cousens recommends 25-45% fat. Those following Nourishing Traditions seem to also be on a higher fat diet.

After about 9 monthse on a high-raw diet, I feel I need more than 15%. I have lymphatic congestion around my eyes and a bit on the rest of the face, and from what I have understood, lack of fat can cause this because of low production of lymph - although so far I haven't understood the mechanism behind this phenomenon. So I am going to work on getting at least 25% of my calories from fat now.

Also, I am a vata type according to Ayurveda, which means I need more fat than most people.

What percentage of calories do you aim to get from fat? How do you decide this?

What are your sources of fat? I am on a high raw vegan diet, and I understand that there is a limit to the amount of nuts one can eat in a day because they are high in protein. That leaves oils, I suppose, for the most part.

Can lack of fat cause lymphatic congestion?

I would appreciate any thoughts on this. Thank you. Tweet