So this basically means the volume of food you can consume from fat is far lower than protein and carbohydrates. You could reach a total of say 2000 calories very quickly, with very little food from having fat. Whereas you could have double the volume of food from protein. And as we know protein is the most vital nutrient we need when it comes to building muscle or losing fat, as it promotes muscle recovery.
So it’s not a case of cutting out all fats from your diet or trying to consume as little as possible as they do play an essential role in any diet plan.
Some Scienecy Stuff – The Role Of Fats
As said before fats do have an important role to play in the body. One of these being they help the body absorb fat-soluble vitamins such as A, D, E and K. Fats also help you absorb certain antioxidants and promote healthy skin and hair.
You have non-essential (produced by the body) and essential (has to come from your diet) fatty acids. Essential fatty acids have a really important role to play. They not only support brain and eye health, they also help prevent blood clotting. This is just a few of many. Many foods contain essential fatty acids, such as fatty fish, nuts, seeds and cod liver oil.
Baring trans fatty acids, fats are not bad for you. This even goes for saturated fat. Yes, you read that right. In small quantities, it can really help in a muscle-building program.
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Do Fats Make You Fat
No, they certainly do not. Eating more calories then your body needs is what makes you fat. A person eating 3500 calories a day when they only need 2500 is going to add a lot of fat very quickly. So even if you kept your fat intake to a bare minimum but were still eating well over your daily calorie requirement, then you would still get fat. It’s that simple.
Should You Supplement With Fat?
Personally I only ever supplement with a little bit of cod liver oil and conjugated linoleic acid (CLA). I will go more into CLA’s in a bit.
For the amount of fat that is needed in a plan, you should be able to pretty much get all of this from your whole foods. If you make sure you add some fatty fish like salmon into your diet, then you will be getting a nice healthy dose of your essential fatty acids. When you start adding in other fat-based supplements like flax oil, for example, these usually will put you well over your fat intake needed.
Conjugated Linoleic Acid (CLA)
There has been a lot of research put into CLA’s and some very unique things have been discovered. One of the things is, it has shown to have some anti-cancer properties.
Also and importantly for us, CLA’s have shown that they can help improve muscle mass and decrease body fat.
CLA’s can be found in certain foods, beef and milk being the main two, but only in tiny quantities. This is why I believe supplementing with CLA’s to be extremely important.
How Much Fat Should You Eat A Day?
You will be looking to keep your fat intake to no more than 20% of your daily calories. This will provide more than enough for what is needed to support your bodily functions. This will be extremely easy to hit mainly from whole foods as well.
So if there was someone who needed 2800 calories a day, and 20% of this from fat, then they would need 62 g of fat in their diet
2800 x 20% = 560 calories / 9 = 62 g of fat
- How much fat should you eat a day? Fat should make up 20% of your daily calories
- Fat is extremely dense and contains 9 calories per g
- Only supplement with CLA’s if you can.
- Fat does not make you fat, overeating calories make you fat
- Fats support brain and eye health and also help with the absorption of vitamins A, D, E and K
I hope this article was of some use to you and helped you see that although fats do play a vital role in the body, we just simply don’t need to go crazy with them.
If you have any questions, then please leave them below and I will get back to you ASAP
Related: Learn the truth about carbohydrates
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Hi, I’m David and I believe absolutely anyone can achieve the body of their dreams. I’m a qualified health and fitness coach and have been helping clients achieve their dream bodies for 15 years. Whether you are looking to get beach body ready, compete in a bodybuilding show or simply to improve your confidence and wellbeing, I can help.