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Fat is one of the main macronutrients in our diet and is the most calorie-dense of the 3, having 9 calories per gram against 4 calories each for both Protein and Carbohydrates. This is essentially why fat is often classed as the enemy when it comes to what foods you should eat. The problem with this is that fat is essential for your general wellbeing and for many natural functions.

Fat helps with hormone production, it keeps your body lubricated, and it gives you the energy to do all the things you love to do, like move, workout, play with your family, and a whole lot more. If you cut too much fat out of your diet, you will be harming yourself as much as if you overeat it. Ideally, your fat intake should be between 20-35% of your total calories. This should predominantly come from healthy fat sources.

**What Are Healthy Fats?

Healthy fats are those fats the help with the natural functions I have highlighted above and that I discuss in this video, without causing issues within your body. Healthy fat foods are things like Fish (especially oily fish like wild salmon and sardines), Avocados, Nuts, and Seeds. Particular oils are also beneficial, such as Extra Virgin Olive Oil, Virgin Coconut Oil, and Avocado Oil.

Working these into your diet, in good portions to give you the recommended 20-35% of total calorie intake, can be made easy by following simple portion guidelines.

**What Fats Should I Avoid?

On the flip side of healthy fats are the bad fats that you should avoid to help your healthy eating plan be a success. These are generally processed fats like Canola Oil, Vegetable Oils, Corn Syrup, and Fried Foods. Anything that contains Trans Fats should be avoided like the plague. There are plenty of healthy fats you can use instead.

Saturated Fat is another type of fat that many people will tell you to avoid. In fact, this should be limited, rather than avoided. You will have some saturated fat in a good cut of grass-fed beef, but the good protein you’re getting from it far outweighs the small amount of saturated fat. If you’re sensible with the amount you have each week, you’ll be fine.

**How Do I Implement This Into My Diet?

As I’ve mentioned above, your calorie intake for healthy fats should be between 20-35%. Where you fall in this range will be determined by what types of healthy fat foods you currently like to eat. If you’re more plant-based, your fat intake will likely be at the lower end of the range. If you enjoy meats, you’re more likely to be at the higher end.

So, think about what you already eat and plan your daily eating plan to fit within this range using the healthiest sources of fats you can. Take the ideas of foods I’ve given above and inside this video to pick out the best ones for you.

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → [ Ссылка ]
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Wishing you every success on your journey.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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