Day 9: Fats

How did you do yesterday with your protein? Today we are going to focus on fats. Typically you should base your macro-nutrients off 40/30/30  plan. Meaning, that, of the calories you eat 40% should be carbohydrates and 30% each should be fats and protein. You can use the estimator here to determine those numbers just adjust the percentages at the bottom of the screen.

Here is the thing with fats, I know you're thinking but I need to cut fat or go low fat to lose weight. This isn't true, we need fats for our brain to function properly. The key is getting good fats, instead of bad ones. Why? Good fats eat bad fats. See I told you you wanted to eat that fat ;)


The Bad Fats
Avoid and limit these

• Saturated fat comes mainly from animal sources of food, it raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels.
• Trans fat occurs naturally in some foods, especially foods from animals, but most are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol.

The Good Fats
Incorporate these daily to get your fat goal

• Monounsaturated fat is found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
• Polyunsaturated fat is found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats  improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels

Courtesy of the Mayo Clinic.

Visit this website to see an example of good and bad fat food sources.

You can do this!