Low fat/no fat diets might be one of the worst dietary myths of all time. Fat is an important part of our body. 60% of your brain is made of it (1). However, fat should be eaten in moderation, just like everything else.
Where should you start? Here are 5 big fat tips!
1…If you’re going to measure anything, measure fat!
Both carbohydrates and protein are 4 calories per gram. Fat is 9 calories per gram (2). When you’re trying to reach a fat loss goal, be aware of this caloric difference and measure the fat you’re adding to your meals. We’ve had members do everything right with their diet and exercise and not lose fat for this reason.
2… Be aware of the fat in each meal.
Seems silly to say, but if you’re having a fattier protein source, add fat accordingly. Chicken, turkey and pork tend to be on the leaner side of proteins. Beef and some fish, like salmon, can be found on the fattier end. Be aware of the fat content of your protein (“90% lean” for example) and then measure the fat you’re adding.
3… “Fat Free” isn’t always the best.
The “Fat Free” craze is just that, hype. It became a way for companies to sell more products by jumping on the low-fat guidelines of the 1970s. From our point of view, fat free = processed. Sugar and thickeners are added to make them more satiating to the brain (3). Choose whole foods over their fat free alternatives.
4… Don’t burn your fat, literally.
Be aware of the Smoke Point of the oil you’re using. Smoke point is just that, the temperature at which your oil will start to smoke and break down. Burnt oil creates free radicals that are bad for your body and can add a burnt taste to your food. For normal sautéing, stick to coconut oil. For higher temperature searing or frying, use avocado oil (4, 5).
5… Fat, it does the body good.
Why should you follow these tips? Because fat is critical for life. It’s essential in hormone production assisting with muscle growth (among other things). Fat helps carry vitamins in the body giving us the full benefit of the things we’re eating. Fat also has anti-microbial properties helping promote a healthy gut biome (6).
Fat, like teenagers, is just misunderstood. Misinformation for so many years is slowly being turned around. Fat is just a macronutrient that is necessary for us to function. Don’t avoid it, but be smart about the sources you get it from and be sure to measure it. Fat doesn’t directly make you fat, but it will add calories to your diet quickly if you’re not mindful of how much you’re consuming.