The Rundown on Fat
It seems like we've done a complete 360 when it comes to dietary fat. There was a time when fat-free desserts were all the rage. Now, we see diets like The Keto Diet, which promotes higher fat percentages. Bear with me as I try to make sense of this mess! Like most things in health, fats are going to be about balance and meeting requirements. You want to be eating enough while not overdoing it. I know, I know....why can't it just be simple.
Unfortunately, like everything else, there isn't one magic number of grams that works for everyone. Depending on your health and activity level, individual recommendations will vary. For example, someone with cardiovascular disease will have lower needs compared to someone with a hormonal imbalance.
HERE ARE SOME GENERAL GUIDELINES!
Again, this isn't the magic answer. Everyone is different, and you need to consult with a professional that can help determine YOUR needs. Generally speaking, the DRI for fat is between 20-30% of your daily calorie intake. With 10% coming from saturated. Let me explain...
There are two types of fats, saturated and unsaturated.
Unsaturated fats are liquid at room temperature and come from plants or fish. They include things like
Avocado
Olive Oil
Walnuts
Fish
Chia Seeds
Flax
Omega-3s (Anti -Inflammatory)
2. Saturated fats are mainly found in animal products and some plant oils. They include things like
Steak
Dairy
Eggs
Coconut Oil
Palm Oil
These are also the sneaky fats that can come in your packaged and fried foods. The FDA recommends these fats take up less than 10% and even less for those with heart disease. Why? The problem isn't that saturated fats are "BAD." The problem...in my opinion, is that the average American overly consumes these fats.
TIPS FOR BALANCING YOUR SATURATED FAT INTAKE
Mix up your meats
Replace meats high in saturated fats with leaner protein and try to get a mix of both.
Cook with oils lower in saturated fats
Avocado Oil and Olive oil are great cooking oils that are lower in saturated fat compared to refined vegetable oils.
AVOIDING FAT
Fat serves many purposes in the body, including but not limited to:
Brain function
Hormone balance
Absorption of Vitamins, and
Satiety
Limiting fats down to less than 15% can cause more harm than good. For those using this lower-fat approach to weight loss, being in a caloric deficit with less than the recommended fat percentage can lead to weight gain and hormonal imbalances.
The moral of the story is, we need fat. Saturated fats are required in fewer amounts, but they still serve a purpose. Our go-to when trying to cut calories is to eliminate high-calorie foods such as fats, but eliminating fat can also lead to a deficiency in essential nutrients. The GENERAL guidelines suggest between 20-30% of your total calories from fat with less than 10% from saturated fat. Specific recommendations could be more or less depending on your personal health needs. Consult with a coach to get help to determine your needs.
