The Skinny on Fats: 13 Tips to Control Your Fat Intake Each Day

Fat! We love it, we hate it and we can’t live without it…literally.  Fat is a macronutrient that acts as a secondary source of energy for our body.  Fats assist in absorption of certain micronutrients in the body, aides in the boundary of cells, cushions cells and in turn the body.  Fat plays a crucial role in hormone regulation and brain function (1). You need it–there is no denying it.

Poor, Misunderstood Fat
We don’t gain weight from fat, we gain weight from excess fat that puts our metabolism out of balance.  Each person’s body chemistry is unique, requiring its own quantity of fat that pushes their metabolic capacity and allows them to hit their goals. Adjusting fat ratios is key to fat loss, athletic performance and day to day health.

Fat and Tracking Macronutrient Intake

The important thing to understand about fat is its caloric value.  When the body metabolizes 1 gram of fat, it acquires 9 calories of useable energy as a fuel source.  This is in comparison to protein and carbohydrates which yield only 4 calories of energy. It is also the reason that being accurate when tracking fat intake is key, as it has more caloric consequence if over consumed.

In the name of FAT

In the name of  fat, I put together a quick reference of ways to decrease fat daily but also quick ways to increase fat daily.  At some point in your nutritional tracking journey, you’ll need to do both to satisfy your nutrition goals.

Easy ways to reduce Fat:13-tips-to-control-fat-intake-pinterest

  1. Reduce the number of yolks you consume with eggs, opt for egg whites or a combo.
  2. Choose 93/7% Ground beef over 80/20%.
  3. Replace your mayo, sour cream, spread with plain 0% fat greek yogurt.  It really does taste the same.
  4. Try almond milk or ultra filtered milk in your coffee over half and half or creamer.
  5. Chose a grilled chicken breast over a drumstick or thigh.
  6. Chose almond cheese over cow’s milk cheese.  Say what? No seriously it is delicious!
  7. Fill up on Veggies—their caloric value is little to none! You can load up on them to help you feel full with little macronutrient value but a heck of a lot micronutrient value.

Easy Ways to Increase Fat:

  1. Take a fish oil supplement. Try using this in the evening when you need to fill small quantities to hit those counts.  A gel capsule can keep the fat content in a smaller amount or a liquid version to increase the fat content.
  2. Add a bit of oil based dressing, like olive or avocado, to a salad.
  3. Enjoy some nuts or nut butter (this is my go-to to increase fat) on your favorite piece of fruit or in your morning oats.
  4. Add an egg yolk.  Try another yolk in your morning eggs or prep some hard boiled eggs for a mid afternoon snack.
  5. Add some slices of avocado to your eggs, lean meat or dinner meal.  Mash it up as a condiment to make a healthy fat version of chicken salad.
  6. Throw a small bit of Kerrygold butter on your baked potato.

Keeping your dietary fat intake on track is the key to so many functions of the body–not to mention they can taste so.darn.good.  Use them in the right places in your daily routine to maximize their benefits.

Work Hard Be Kind,

Amanda

 

Sources:

(1) http://www.ncbi.nlm.nih.gov/pubmed/6298507

 

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.