Navigating Nutrition Vol#4

"The most misunderstood Macro…Fat."

By Dan Jimenez, Co-owner/Coach

“Fat is terrible for you.”
“Fat makes you Fat.”
“Fat causes heart disease.”

Ummm.....No.
This is FAKE NEWS.

There were some extremely flawed studies done 70 years ago that have been disproven countless times since….but we tend to latch onto the first thing we learned, and it’s hard to shake (that’s called “anchoring bias”).

“So, then what do I need to know about Fat?

1. Fat is NEEDED for:

              - Brain Function 
              - Hormone regulation
              - Skin Repair/Maintenance
              - Absorption of Vitamins (A,D,E, K)
              - And so much more!

      2. Not all fat is created equally, so let’s untangle this for you.
            GOOD FAT
               - Monounsaturated Fat
               - Omega 3 version of Polyunsaturated Fat (anti-inflammatory)
               - Saturated Fat (***Yes this was once demonized, but that’s been debunked.)
             “BAD” FAT
                   - Trans Fat (Partially Hydrogenated Oils)
                   - Omega 6 version of Polyunsaturated Fat (inflammatory)

          3. Fat is Calorically Dense!
              If there is one potential pitfall of fat, this is it. It’s one of the reasons for its demonization by fitness influencers and conventional RD’s (Registered Dietitians).
                    - 1 gram of Protein = 4 calories
                    - 1 gram of Carbohydrates = 4 calories
                    - 1 gram of Fat = 9 calories

This means that Fat has more than 2 times the energy potential of a protein or a carb.

Why is that important?

Fat can be an EASY way to overeat on calories.

“So, how much Fat should I eat?”
*****We generally recommend you start with a daily caloric goal. Then fill in protein, next your carbs (based on activity level), and finally fill in the rest of your calories with fat.

If you want help with dialing in your caloric and macronutrient goals, you can always schedule a nutrition session with one of our coaches.

But…to make it simple, shoot for 50g - 100g per day.

That’s a range that won’t steer you wrong.

Be well, and don’t fear the FAT!