Good morning everyone! Should I Avoid Fat in My Diet? The short answer: No way! Fat is a vital nutrient! Just because its called fat doesnt mean it makes you fat. (On the same note, fat-free doesnt mean it wont make you fat. In fact, most packaged goods labeled fat-free make up for it with added sugar, which can make you just as fat, if not fatter, than fat can.) But I digress. At its core, I think this anti-lipid misconception stems from the fact that fat is easy to overeat. It contains nine calories per gram, whereas carbs and protein only contain four grams. Heres how that plays out in real life. Lets say your afternoon snack calls for two tablespoons of peanut butter. If you do it right and use two flush tablespoons, thats 190 calories. But if you get even a little generous with your scoops—and we all tend to be generous when it comes to nutty goodness—two heaping tablespoons will weigh in at something closer to 380 calories. Id call that a diet-breaker. So you want to moderate dietary fat intake, but you dont want to eliminate it. Its an essential fuel source you need for almost every human activity, including brain function. It adds structure to cell membranes; acts as a hormone regulator; transports fat-soluble nutrients such as vitamins A, D, and K; promotes the feeling of fullness; and slows the absorption of carbs. Basically, it does everything short of wash your dishes and walk your dog, so you absolutely, positively should not avoid it. Your best bet is to get 20% to 35% of your calories from fat. So, for example, if youre eating 1,800 calories, thats somewhere between 40 and 70 grams of fat. Great sources of fat: Avocado; olives and extra-virgin olive oil; raw, unsalted nuts and seeds and nut and seed butters, cold water fish.
Posted on: Sat, 08 Mar 2014 15:04:37 +0000
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