Although fat has had a bad wrap, it can be our friend if we manage our consumption and eat the right types of fats.
There are 4 major kinds of fats.
First lets start with Polyunsaturated Fats. This fat can help preserve muscle size
while your are having a break and can help increase strength and size during a workout. 33% of your daily fat intake should come from polyunsaturated fats such as salmon, peanuts, hemp, sardines, trout, tuna, cereals, and flax seed.
Monounsaturated Fats are another very important fat. Monounsaturated fats are great at protecting the heart whilst cutting belly fat. Studies from the Canadian Medical Association Journal found that they increase good
cholesterol levels in the body by 12.5% and decrease bad cholesterol by 35%. This fat also should make up 33% of your daily intake. You can get your daily dosage from olive oil, hazelnuts, almonds, Brazil nuts, cashews, and avocado.
Saturated Fats have been given a very hard time in the past. We do in fact need saturated fats in our diet, so avoiding them entirely is not the best thing to do. Saturated fats help your body produce hormones like testosterone. This hormone is your main muscle builder. Aim for around 33% of your daily fat intake. Great sources for this are dark chocolate, red meat, eggs, chicken, cheese, and sour cream.
Tran saturated Fat or trans fat, is the worst fat and should not be consumed. Trans fats lead to weight gain and poor health. According to the Journal of Nutrition, trans fats clog your arteries, have been linked to cancer, and can lead to diabetes. Avoid all foods that contain trans fat. Fried foods, pastries, and biscuits are big carriers of this fat.
If you are wondering how much fat to consume in a day then here is a quick guide. If you are aiming to be leaner then aim for around 1 gram of fat per pound of your target bodyweight. Protein should be around 1.5 grams per pound of your target body weight with carbohydrates at 1 gram. If gaining muscle is your goal then you should aim for 1 gram of fat per target bodyweight, 1.5 grams of protein, and 2.5 grams of carbohydrates.
An easy way of calculating your fat portions is with your thumb. The beauty of this method is that it is sustainable and accurate. I doubt you will carry scales with you at all times, but I bet you have your thumb!
Set your goal to include a thumb sized portion of fat with every meal except your post workout meal.
This is the exact method I use in my SHRED21 to help people drop fat for good. They drop it for good because they can always implement this method along with my other teachings. It’s easy. It’s portable. It’s accurate.
Don’t be scared of fat. It is our friend!