Scared of eating fats...

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OoOGazOoO

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Hi all, i don't know if it is just me but i am always a bit scared of eating fats, the good kind, as i believe it may hinder my progress to get rid of the fat that is already on my body.

Is it important that i get good types of fat in my diet, and also do i need to limit the type of good fats that i take in? ? ?

Thanks

Gaz.
 
fats get a bad rap, you have to keep in mind that there are different types of fats, some good some bad. You need a certain amount of fat in your diet per day. Just keep your nutrient ratios balanced (40 40 20 or 50 30 20 or if you must 50 35 15). But fats should be about 15 to 20 percent of your daily calorie intake.

going too low on fat forces your body into starvation mode and it makes it hard on your body to regulate blood sugar levels which leads to extra fat storage.

In my personal experience as long as you avoid stuff that is obviously bad for you, junk food etc. Fat is not something you should worry about too much, simple carbs can be worse for fat loss.

but go to fitday.com and see how much fat you're getting in compared to protein and carbs
 
the term essential fatty acids means that they need to be obtained from the diet, your body cannot produce them. fats are important on many levels including hormone production and joint health.

fats should make up 20 to 30% of total calories consumed.
 
Ok thanks for that, it is something that i have tried to keep to a minimum, also because eating other things like protein and carbs allow for me to eat more food, i like my food, with them providing 4 cals per gram, i get more food, sort of getting more for your money. But i'm trying to change my diet and lifestyle for the better and appreciate the help and advice.

Thanks

Gaz.
 
Well simple carbs which is sugar causes insulin spikes which limits and can stop fat loss, also, the bodies stores for glucose (simple sugar) is around 20% the size of the bodies stores for glycogen (complex carbs), therefore also, if too many simple carbs are eaten, they are more likely to be stored as fat.
 
actually, men who reduce their fat intake too low will stunt their testosterone production, and that male hormone is important for reducing overall body fat. higher T levels means the body will try to have a lower fat store.

basically, around 20-30% of your total calorie intake should be from fats, coming from 1/3 saturated, 1/3 mono-unsaturated and 1/3 poly-unsaturated (which helps ensure you get enough Omega 3's and 6's, the essential fatty acids)
 
the fats you need in your diet are the essential fatty acids - omega 3's and omega 6's. they are GOOD for you in many ways, for example, they lower cholesterol and can undo some of the damage the bad fats have already done. one of the best sources of EFA's i believe is flax seed oil. just one tablespoon a day is all you need. you can also get them from fish, walnuts, brazil nuts, some green leafy veg.

in terms of hindering your progress - it won't! not unless you start eating millions and billions of walnuts every day! just small amounts - like a palmful of walnuts each day is all you need. quite easy really :)

i don't know if you've heard of her, but a nutritionist with a tv prog here called Gillian McKeith calls them "Essential THINNY Acids". she says that's a more appropriate name for them :)
 
If one were to eat a handful of almonds or peanuts every day, would that be enough fat for one day? And if that isn't enough fat, how many palmfulls would be appropriate to provide for a healthy amount of fat every day?
 
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