Q: I do know meals like almonds, avocado, olive oil, and salmon have monounsaturated fat, however how a lot “healthy fat” is an excessive amount of? And the way a lot of those fatty meals ought to I eat to get the advantages with out gaining weight?
A: Nice query. Fat are a very good factor, however they’re no completely different in that you simply can get an excessive amount of of them. Energy matter, and particularly with oils, it is simple to soak up numerous energy with out realizing. I’ll a make a pair assumptions so I can most precisely reply your questions.
Let’s assume that you simply eat 1700 energy per day, and also you comply with a food plan that’s roughly 40-percent carbohydrates, 30-percent protein, and 30-percent fats (a smart, average food plan). You eat 3 meals and 1 snack of almonds (1oz) every day.
Utilizing these numbers you will be consuming 57 grams of fats per day. Your snack of 1oz of almonds accommodates 14 grams of fats, leaving you with 14 grams of fats for every of your meals. That is the quantity of fats present in 1 Tbsp of oil (olive, sesame, coconut, canola, and so forth) or ½ of an avocado. One ounce of cheese accommodates 9 grams of fats, whereas 1 entire egg accommodates 6 grams. You may see that it’s really fairly straightforward meet your fats targets for the day.
The quantity of fats that might trigger you to achieve weight is extra a query of complete energy. You do not have to be locked into the 30 p.c of energy from fats instance that I used above, however between 30-35 p.c is the place most individuals ought to land, except they’re extra aggressively proscribing carbohydrates (<20 p.c of complete energy). Analysis with very low-carbohydrate diets reveals you could be far more liberal together with your fats consumption when your carbohydrates are very low.
One final tip that I all the time inform shoppers is to measure oils. It is vitally straightforward to pour 2 Tbsp of olive oil right into a pan as a substitute of 1. This easy technique can immediately flip your fats and calorie consumption from extra to splendid.
Dr. Mike Roussell, PhD, is a dietary advisor identified for his capability to remodel complicated dietary ideas into sensible habits and methods for his clientele, which incorporates skilled athletes, executives, meals corporations, and high health amenities. Dr. Mike is the writer of Dr. Mike’s 7 Step Weight Loss Plan and the upcoming 6 Pillars of Diet.