Macronutrients: Fats to Stay Fit
MACRONUTRIENT BASICS: THE 'SKINNY ON FATS'
What you need to know about 'FATS' to stay 'FIT'
Have you ever heard the sayings 'fat and happy' and 'lean and mean'?
Believe it or not, there is actual science to this.
One of my massage therapy clients was a renowned and published psychotherapist. One day, after her massage session she and I were chatting about diet trends and their relation to brain health and mood. I was curious if she ever had made a connection between dietary trends and a persons psychology. Personally, I was increasingly aware of the connection as I went through contest preparation nutrition changes, especially in relation to fats.
I will never forget her leaning into me, lowering her voice and saying, "you know, the low-fat diet trend of the 1980s made me rich! These women would come into my office with beautifully lean sculpted bodies, and as they began to state their issues I remember thinking they were bat-shit crazy! There was such a concentration of them so close together, I wondered about our local water supply. After a few months of my couch overflowing and my phone ringing off the hook, I started to make the connection. Thank God I did! I was able to educate them on the direct relationship of dietary fats to brain health vs. prescribing them Prozac!"
I've never forgotten this story.
When we know better we choose better. So here we go...
4 types of fats:
It's smart to steer clear of Saturated & Trans Fats as much as possible.
*However, Coconut Oil, MCT Oil, and Butter are all saturated fats that can be beneficial in moderation.
Monounsaturated Fats and Polyunsaturated Fats are healthier fats and are things like: flax, clean salmon, avocado, and olive oil.
A quick google search will give you a full list of issues associated with dietary fats being too low.
- Brain Fog?
- Family Heart History?
- Irregular Menstrual Cycles?
- Joint Pain?
- No Sex Drive?
A word of caution, if your dietary fats are too high you can experience
- high cholesterol
- excess estrogen
- excess body fat
- slow digestion
- and other things that negatively affect our health
If you are experiencing any of these symptoms, then it's time to weigh in on your GOOD vs. BAD fats!
GOOD FATS ARE VITAL FOR OUR BRAIN AND OUR HORMONES.
(AKA YOUR SMART, HAPPY, AND SEXY VIBES START HERE)
- 60% of our brain matter is made from fats
- High-Quality Fats = High-Quality Function
- HQ Fats (Omega 3) for your brain improves memory and clarity
- HQ Fats (Omega 3) is super heart protective
- Aid in enough healthy neurotransmitters (happy mood)
- Decrease inflammation in joints and tissues.
- Cholesterol is a precursor for sex hormones (that's right, ladies)
- Thyroid function thrives on healthy fats
Have you ever dropped a peanut butter covered spoon in a glass of water in your sink and forget about it? When you come back later, its still covered in peanut butter right? The same thing can happen in our organs consuming too much Trans and Saturated Fats. The balance here is crucial.
Not adhering to a proper serving size with nuts and nut butter is pretty common! Anyone guilty here, other than me? They also can cause stress on the GI tract, because of this I normally steer clients away from them. (Unless you're a Vegan or Vegetarian) I advise getting your fats from high-quality fish and meats, whole eggs, avocados, and olive oil.
****If you're in a fat loss phase it's common to drop OR rotate fat intake for a short amount of time. Make sure that during this phase that your carbs are high enough to support fat loss and aid in workout recovery.
No gallbladder? Issues digesting fats? A digestive enzyme may just be your best friend. I use digestive enzymes 2x per day with my largest meals. I like Thorne Brand for their cleanliness, quality, and testing standards, and shelf life. Learn more.
How many grams of fat do you aim for daily? Unsure and want to track it? Download My Fitness Pal, track for a week and check in on your average.
My Fitness Pal
I suggest staying between 50-70g. What works for you?