You should NEVER give up on fat sources!

For years, fat was the villain of the nutrition world.

Low-fat diets were all the rage, and people were led to believe that eating fat would make them, well... fat.

But science has proven otherwise—fat is essential for your health, your hormones, and even your ability to burn fat effectively.

Why Do We Need Fats?

Fat isn’t just something we store for extra energy. It plays a critical role in:

🔥 Hormone Production – Supports testosterone, estrogen, and metabolism-regulating hormones
🧠 Brain Function – Your brain is about 60% fat and needs healthy fats to function properly
💪 Nutrient Absorption – Helps your body absorb vitamins A, D, E, and K
💙 Heart Health – Healthy fats can lower inflammation and improve cholesterol
🍽️ Satiety & Energy – Keeps you full longer and provides steady energy

If you’re avoiding fat because you think it’s unhealthy, you’re actually depriving your body of essential nutrients that help you perform and feel your best.

The 3 Types of Dietary Fats (and One You Should Avoid)

Not all fats are created equal. Some are incredibly beneficial, while others should be kept to a minimum.

1️⃣ Unsaturated Fats – The “Good” Fats

✅ Best for heart health, brain function, and reducing inflammation

These are the healthy fats you want to prioritize in your diet. They help reduce bad cholesterol (LDL), boost good cholesterol (HDL), and protect your heart and brain.

Best Sources of Unsaturated Fats:

🥑 Avocados
🥜 Nuts (almonds, walnuts, cashews)
🌱 Seeds (chia, flax, sunflower)
🐟 Fatty fish (salmon, mackerel, tuna)
🍶 Olive oil

Unsaturated fats are further divided into:

• Monounsaturated Fats (found in nuts, avocados, olive oil)
• Polyunsaturated Fats (found in fatty fish, flaxseeds, walnuts)

Both types are great for overall health and longevity.

2️⃣ Saturated Fats – Not As Bad As You Think

⚖️ Best in moderation – supports hormones and energy

For years, saturated fat was blamed for heart disease, but newer research shows that moderate intake is not harmful. In fact, your body needs some saturated fat for testosterone production, immune function, and cell health.

Best Sources of Saturated Fats (Eat in Moderation):

🥩 Grass-fed beef
🥥 Coconut oil
🧈 Butter (from grass-fed cows)
🧀 Cheese (in moderation)
🍳 Egg yolks

The key here is balance—saturated fats aren’t the enemy, but they shouldn’t be your main fat source either. Aim for about 10% of your daily calories from saturated fat while prioritizing unsaturated fats.

3️⃣ Trans Fats – The Ones to AVOID

🚫 Worst for your health – linked to inflammation and disease

Trans fats are artificial fats created through a process called hydrogenation, which turns liquid oils into solid fats. These fats are heavily processed and have been linked to:

❌ Increased risk of heart disease
❌ Higher levels of bad cholesterol (LDL)
❌ Increased inflammation
❌ Weight gain and metabolic issues

Common Sources of Trans Fats (AVOID):

🥧 Packaged baked goods (cookies, pastries)
🍟 Fried fast food (fries, nuggets)
🥤 Margarine and vegetable shortening
🍿 Microwave popcorn with artificial butter

Most food manufacturers have removed trans fats, but always check ingredient labels for "partially hydrogenated oils"—if you see it, put it back on the shelf!

How Much Fat Should You Eat?

Fat intake depends on your goals and body type, but a general recommendation is:

🔹 20-35% of daily calories from fat
🔹 0.3 - 0.6g of fat per pound of body weight

Example: If you weigh 150 lbs, aim for 45-90g of fat per day.

For Performance & Health:
✅ Prioritize unsaturated fats (olive oil, nuts, fatty fish)
✅ Eat some saturated fats (grass-fed meats, coconut oil)
✅ Avoid trans fats at all costs

Fat Doesn’t Make You Fat—It Helps You Thrive

The idea that eating fat makes you gain weight is a myth. Weight gain happens when you eat more calories than you burn—regardless of whether those calories come from fat, carbs, or protein.

In fact, fat:
✔️ Helps keep you full and satisfied
✔️ Supports hormones, brain function, and cell health
✔️ Provides steady, long-lasting energy

Instead of fearing fat, focus on choosing the right types in the right amounts.

🔥 The Bottom Line:
✔️ Healthy fats are essential for energy, brain function, and hormone health
✔️ Prioritize unsaturated fats (avocados, olive oil, nuts, fish)
✔️ Saturated fats are fine in moderation (butter, coconut oil, cheese)
✔️ Avoid trans fats (found in processed junk food)

So go ahead—enjoy that avocado toast, add some olive oil to your salad, and eat your eggs whole. Your body will thank you! 💪🔥

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