Fat has been both hero and villain in our society. Recently, we have begun to accept fat as a vital nutrient for optimal health.
Unfortunately, despite this renewed interest in fat there is still much confusion going around.
So here are 6 ways to enhance your intake of dietary fat:
1. Keep tabs on your intake: I generally do not recommend obsessing over exact measurements. Fat, however, has a lot of calories so it makes sense to keep accurate tabs on how much you are eating. You see, of all the macronutrients it’s easiest to gain weight with fat.
2. Have no more than 1 gram of fish oil: This is all you need for the health benefits, do not have more. You see, if you have too much fish oil you run the risk of damaging your heart. Unfortunately, many health experts are recommending 20-30 grams of intake.
3. Stay away from trans fats: Now this is very tricky because companies have come up with clever ways to hide trans fats in their products. So make sure you read the nutrition facts for everything you buy. And if you see the phrases “partially hydrogenated” or “vegetable shortening” make sure you go with a different product.
4. Eat coconut: Yes, coconut has saturated fat, but it’s structurally different from animal saturated fat. In fact, plant saturated fat is extremely healthy for you. So make sure you incorporate it into your diet, do not assume that it is unhealthy.
5. Balance your fat intake: Just like you are supposed to balance your intake of macronutrients, you should balance out your intake of different fat sources. Try to get monounsaturated, omega three, omega six and plant saturated fats in your diet.
6. Stay away from heated fats: Even healthy fats can become very unhealthy when they are heat treated. For example, an omega 6 oil can become rancid if it’s used to deep fry a particular food. So even if the food and fat are healthy, the high heat makes things unhealthy.
Without fat in your diet your health would deteriorate very quickly. So make sure you take action here for better health and fitness today!
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