Day 4: Macros, Micros, and Our Maker -->FAT! The wonder Macro!
Let’s shift our focus to fats. Our bodies need fats to run efficiently. We need fat to keep us warm. Fat also protects our organs from trauma or injury. Our fat stores also help our bodies when we get sick.
Before we dig into fat, let’s debunk a myth.
Opinion: FAT IS BAD.
As noted above, our bodies need fat to function optimally. Finally, God created our bodies to have fat for many different reasons.
So, what percent of our daily calories should come from fat? For most of us, our fat intake should be about 20% of our total calories. Our daily fat intake should not be more than 25%.
So, just to clarify. Fat is NOT bad. EXCESSIVE fat intake is not ideal. High fat intake is not healthy.
Healthy fats do some amazing things for our bodies.
Let’s talk a bit about “energy dense”. This is the area where people get in trouble with fat. Lets face it. Fat tastes good, right? But fat is really energy dense. This means that, for example, a carbohydrate has 4 calories per gram versus fat with 9 calories per gram.
Fat provides more energy than carbs. It has more calories than carbohydrates which perfectly illustrates that a little bit of fat can go a long way. It also means that we don’t need excessive amounts of fat to function.
Our bodies will continue to store fat that we're not burning. Once you’ve hit your weight loss goals, we want to make sure you can maintain your weight. We need to make sure that we’re burning your calories and that we’re not continuing to eat high amounts of fat and those carbs that turn into fat, the pizza, French fries, etc.
Our bodies don't have a limit to the fat we can store. Fat can continue to pile on. We really have to monitor our fat intake to be sure that those calories fit within our daily calorie budgets. It’s easy to blow our fat calorie budgets, right? Fat just tastes SO good.
The image below has a list of wonderful fats to choose from, but remember, even the good fat needs to be eaten in moderation. **Be sure you check the serving size to determine how much you can eat, when compared to your calorie intake.
Knowing the serving size for these good fats will also help with your portion control. It can be really hard to limit these fats appropriately, because they just taste so good.
Knowing the serving size and even popping some of those little 100 calories packs of peanut butter, nuts, etc., are also a great way to consume that good fat, but also enforcing portion control, giving yourself the energy and fuel without overdoing it.
If you have any take aways from the last two days, let it be that CARBS and FAT are not bad, scary, dirty words! They are two of the three macronutrients that our bodies need. What healthy carbs and fat do you plan to build into your diet today?
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