Definition -
Fat is one of the three main micronutrients. These are the three main things protein, carbs,fats that comprise all the food we eat .
When we say We are eating calories and a food has x number of calories Those calories come from the protein carbs and fat in the food .
Protein per gram has four calories carbs four calories fat has nine calories, so It's almost twice as nutrient dense or I should say calorically dense as protein so this is an important distinction because we are going to get into the fact that there are some very Healthy fats that you should be including in you diet but you got to know that fat is a very high calorie food when we eat foods that are very high in fat things like nuts oil,avocado etc.These have more calories than foods that don't have a lot of fat in them just cause fat is very calorie dense.
Well I just want to give you the big picture to know that fat is one of the key micronutrients.
What does fat do on our body ?
Well it provides us with a lot of great energy because we need calories to survive and carry out all our great bodily functions to think to move to work out to laugh to play with our families. So That's a good part of fat and also fat is extremely important when we get the right kinds for helping our bodies build hormones control inflammation and just generally keep our bodies lubricated and give our joints a lot of healthy stuff They need to really be optimally functional.
Here are some of the good fats that you can include into your diet –
1) Nuts and Seeds–
Anything you like almonds ,Walnuts, Pistachios, sunflower seeds,pumpkin seeds are really great sources of Healthy fats;and a lot of these plant foods have great fat on that note oil.
2) Note oil are good oils like extra virgin olive oil ,virgin coconut oil,avocado oil these are just some emerging oils that you can include into your diet.
3) Naturally occurring fats
There are some naturally occurring fats that come in wild fish like sardines wild salmon Those are the things that we get our fish oil from which is an extremely Healthy fat .
4) Eggs -
A great whole eggs where the yolk is just beautiful and orange and Its a free range cage free. Egg has a lot of great fat that will really help nourish your body and help Your hormone production and keep your immune system strong.
So These are the good fats we want to include .
Bad Fats to avoid?
Bad fats we want to avoid are some of these processed vegetable oils ,canola oil,soy oil,corn oil.All the foods that are much fried and processed like all the snack foods we find in the aisles anything we know That's really bad for us is fried those are the really bad fats that damage our arteries and they have a special kind of bad fat init called yr and fat and That's what we really want to avoid .
And now saturated fat is a heated topic we've kind of come out to find in modern health research that saturated fat is not all bad .I definitely Don’t want you to go out there and just eat a ton of fatty steak and a ton of fatty meat but if you get a high quality grass fed beef or if you get some naturally occurring fat in some of Those Protein sources like fish and sardines.
How much fat you should take?
Now in terms of how much fat you should take -typically depending on how many calories you need which we cover in our free one day meal plan.
Your fat intake should be anywhere from 20% all the way up to 35 to 40 % your calories and we kind of dial this into what kind of body you have and what kind of foods you actually enjoy but There's a good range If you like to eat a lower fat diet and you gravitate towards more plant foods your fat might be more around that 20% range if you like to eat more paleo and you enjoy more meats and stuff like that your fat might be little higher around 35% range of your calories you don't even need to really mange this kind of stuff When you have the proper meal plan That's perfectly portioned .
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