When working with clients, I initially emphasize tracking macros. Macronutrients (aka macros) include protein, carbohydrates, and fats. This week I want to dive into some of the basics when it comes to Fats. In case you missed the last 2 weeks blog posts, be sure to read up on Protein + Carbs:
https://coachingwithabby.com/blog/macro-protein/
https://coachingwithabby.com/blog/macro-carbohydrates/
Fats support thyroid + sex hormones, help with the absorption of fat soluble vitamins, reduce inflammation, and support blood sugar. Ohh… and fats are flavorful and tasty! Which often means that they leave us more satisfied and full.
Please keep in mind the fat in your diet and body fat are NOT the same thing and not necessarily correlated. Excess body fat can be a result of hormonal imbalances, high stress, poor sleep, excess calories (too much of any nutrient: carbs, proteins, fats), and many other underlying issues.
How much fat you need depends on a lot of factors: activity level, medical + diet history, hormone health, etc. For most, I encourage > 60g Fat/day to optimize thyroid + sex hormones + healthy menstrual cycles in females. I also suggest working with a nutrition pro to help you best determine how much fat you should be consuming: https://coachingwithabby.com/about/
Fats are found naturally in whole foods like: eggs (YES! Eat the dang yolk too!), darker meats like beef, bison, pork, chicken, fish, and full fat dairy products. Additionally choose from: avocado, nuts, nut butters, coconut/avocado/olive oil, butter, ghee, and dark chocolate. The only fat sources I suggest you limit/try to avoid include hydrogenated oils and vegetable oils as these are more inflammatory.
As you begin to increase fats in your diet you should notice an improvement in your sleep, energy, skin, satiety, and hormone regulation.
Check out my favorite fat options below. What’s your fave source of fat?
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Do you have hormonal imbalance or struggle to get enough fat in your diet? Or are you interested in learning more about what your macros should be? Just hit REPLY to set up a 100% free Discovery Call to discuss your goals + my programs.
Fuel your dreams!
Coach Abby
Registered Dietitian Nutrition Coach & Personal Trainer
