You can eat healthy fat to lose body fat. However, what is a healthy fat and how much should one consume daily? I'm going to explore that topic today.
Monounsaturated fats are key because they reduce the risk of cardiovascular disease and help to maintain a lean body. Some of the benefits you may not know about are that fats help manufacture and balance hormones, form cell membranes, form and protect the central nervous system, transport fat-soluble vitamins (A, E, D, and K), and control body inflammation.
Foods with healthy fats include avocados, olive oil, macadamia nuts, almonds, fish oil, and beef. Some of these fats can cook in your food, and others are better added to meals. For example, I will cut an avocado into three slices and add one slice to each of my meals or have a handful of nuts with meals. Cooking with them is even easier to do. Ensure you measure the correct amount and simply add it to the dish you are cooking for a balanced meal.
How much should you consume? The best starting daily dietary estimate would be 35% protein, 25% carbohydrates, and 40% fat! You might be under the impression that if you eat that much fat you will gain body fat. This is nothing but a myth.
Remember that when you work with your body and it receives a constant flow of healthy fat, it will release the body’s stored fats if your carbohydrate intake is in the correct range. When a person consumes a diet that is too low in fat, the body goes into starvation mode in which it will not only hold onto fat stores, but it will also be more prone to store meals as fat.
Another great tip is to eat for your activity. If you are training that day, eat the majority of your daily carbohydrates around your workout, as this this will aide energy levels and recovery. The last meal of the day should contain minimal carbohydrates because your body is winding down from the day and will be going to sleep. Another thing to keep in mind if you are not training or not active is to adjust carbohydrate intake down and replace the calories with healthy fats. This will keep insulin levels lower by allowing the body to burn fat as a fuel and keep the appetite regulated.
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