FAT is one of the big three macronutrients (protein, carbs, fat). We NEED fat to be healthy along with the other two macross. You should never maintain a fat free diet. There are good fats and there are bad fats but in general consuming fat does not make anyone fat. Eating an excess in calories causes weight gain.
Some of the basic functions of fat include providing you with energy, vitamin absorption, and heat insulation.
The two main forms of fat are saturated and unsaturated fats. Saturated I would recommend trying to avoid as much as possible, and unsaturated I would recommend consuming.
Ideal fat sources:
Natural Peanut Butter (minimal ingredient list), unsalted nuts, olive oil (no carbs or protein, just 100% healthy fat), avocado, and fish.
*note* Common low mercury fish sources include shrimp, canned light tuna, salmon, pollock, and catfish
Vitamins A, D, E, and K
If you have a large calorie deficit in your diet and/or you’re eating primarily processed foods then you are not getting the vitamins and minerals you need. Taking a multivitamin is not a free ride to eat processed junk every day. If you’re consuming a very low fat then you are also going to be deficient in the fat soluble vitamins listed above as well.
Vitamin A is vital for a healthy immune system, healthy skin, healthy eyes, and improves heart health. Vitamin D improves bone health, Vitamin E is a powerful antioxidant, Vitamin K regulates blood circulation. All four play additional roles in the body. Without proper and adequate fat intake, you are depriving your body of what it needs.
The American Heart Association recommends eating between 25 and 35 percent of your total daily calories from healthy fats.Share