Fat is one of the three main macros we eat, the other two being carbohydrates and proteins. When we eat food it is made up of these three macronutrients mostly.
When we say the food we eat has calories, those calories are made up of these three macronutrients.
Just to break them down a bit more:
Protein has 4calories per gram
Carbohydrates has 4calories per gram
And Fat has 9calories per gram, some fats have 7 but we will learn about them on a later stage.
The reason why I’m telling you this that you should be aware that fat is very caloric dense. But that doesn’t mean you should stay away from fats.
To be truly healthy you need fat. But not all fats are created equal and some fats are just plain bad for you and then we have the fats that our body truly wants and that can do wonders for our skin, hormones, brain function and many more benefits.
What does fat do in our body?
First, it gives us the energy to do our daily tasks, then from the good fats, we get hormone synthesis, joint health, skin health and optimal brain function and even reduces inflammation.
Here are the fats I recommend you add to your diet:
- Nuts and seeds
- Healthy Oils: Extra virgin olive oil, Virgin coconut oil, Avocado oil
- Natural Fats such as from sardines and salmon, try to limit fish intake to twice a week to reduce mercury, sardines you can eat more regularly if you desire.
- Eggs:Pasture raised is always better
- High quality saturated fats: These are the fats you will find on your steak and meats.
Fats to avoid:
- Vegetable oils: Canola oil, soy bean oil, corn oil, etc
- Processed Fats: The fats you find in restaurant fried foods, convenient store foods and cheap baked goods.
- Trans fat: Avoid at all cost, this is kryptonite for your body.
How much fat do I need?
Ideally, your daily aim is somewhere between 25%-50% depending on your body composition goals and biomechanics. That leaves you with a good room to experiment with different foods, tastes and macro combinations to find what works best for you.
You should just always make sure you are aiming for those “good fats” and stay away from the bad ones.
I will go into more in-depth into fat and the science behind it for any of you that like to nerd out on these things. I will leave a link to that article when it’s done. For now, this is all you need to know in order to make a well-informed decision on what fat to eat