Dietary fat isn’t the most straightforward macronutrient. You see, if you have too much you easily gain weight, and if you have too little your body will not heal itself properly.
Unfortunately, many people do not know how to optimize their dietary fat intake for the best fitness results.
So here is how to take your dietary fat intake to the next level:
1. Stay away from animal saturated fat: Animal saturated fat has been shown by countless studies to increase bad lipids in blood. However, plant saturated fat is structurally different from animal saturated fat and is much healthier.
2. Be careful with fish oil pills: Unfortunately, there are some experts that recommend taking up to 30 grams of fish oil pills. Now this is absurd because such high levels of intake can really damage your heart over the long run.
3. Balance your fat intake: There are four main types of fat you should focus on. They include monounsaturated fat, omega 3 fat, saturated fat and omega 6 fat. And the best approach here is to get fat from each group.
4. Watch portion sizes: Since fat has twice as many calories as carbs or protein, it makes sense to be more vigilant here. You see, it’s much easier to overdo fat intake because of caloric density. So keep a watchful eye over what you are eating here.
5. Avoid trans fatty acids at all costs: You see, trans fatty acids are absolutely lethal at any level of intake. You see, there is a reason why they are being made illegal in so many states, because they kill. So make sure none of the products you consume have trans fats.
6. Make fat intake at least 30% of total caloric intake: At this percentage, you will get the best health benefits here. Go any lower and you risk increased hunger, decreased hormone production and decreased exercise recovery.
Fat is not the enemy here. In fact, it can make getting in shape much easier. So take action on this advice sooner rather than later!
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