No Crash Diets Campaign: Tip No. 8 - Include a portion of healthy fats with every meal (and have your thumbs at the ready!!)

Dietary fats have earned themselves a bad reputation. Which is unfair on them. Did you know they’re higher in energy per gramme than protein and carbs? That’s the main reason you don’t have to overeat them that much to take in a large majority of your daily calories without realising it.

Its therefore no surprise that when people remove calorie dense fat from their diet and don’t replace it with something else, going low fat is credited with the resulting weight loss. But actually, its the reduction in overall calorie intake which has created that environment.

So now that we understand that fat isn’t bad for you, aiming to eat the right balance of healthy fats everyday will give you a number of benefits. These include: -

  • Better cell function,
     
  • Improved hormone balance, and
     
  • A crucial source of energy if looking to burn body fat (yes, that’s right, eating more of the right types of fat can help you with becoming slimmer).

Daily fat intake should ideally be around 30% of total calories. Although more important than that is getting the ideal mix between the three types of dietary fat - Saturated, Monounsaturated and Polyunsaturated.

A ratio of one-third from each per day would be great to aim for and the easiest way to do that is increase your focus on adding the two unsaturated fats.

  • Monounsaturates can be found in extra virgin olive oil, certain nuts and seeds and avocado.
     
  • Polyunsaturates are also contained in certain nuts, some vegetable oils and oily fish/supplements.

Portion control is nice and easy - aim for one to two thumb sized portions per meal. Be consistent. Adjust intake over time depending on your results. Slow and steady changes win the day when looking for a long term sustainable way of eating and living.

By adding these types of fat to your eating routines along with lean protein sources, fruit and veg and select starchy carbs, your dietary fat intake should balance itself right out.

This is my last tip in this month’s ‘no crash diets campaign’. I hope you’ve enjoyed it, have discovered some things you didn’t know and now have some pointers tools to create your own plan of attack for making 2017 your best year yet for a happier and healthier you.

And as always, if you have any questions, need some support or just want to chat about ways to improve your eating lifestyle, feel free to give me a shout.

Thanks for your time,
Coach Ben
Email: ben@every1nutrition.co.uk