I hope you’ve had a fabulous week!
Today I want to chat about the macronutrient fat and some ways you might be *accidentally* sabotaging your fat-loss goals.
Let me start by saying that fat is not bad.
In fact, fat is essential to thriving as a human and as an athlete.
However, fat just happens to calorie dense.If you want to get significantly leaner you have to watch your overall intake and that is a sneaky source of excess energy.
Plus it makes things delicious and is easy to overeat.
For most women we only need about 3 to 4 servings of fat per day that comes out to, depending on the individual, 50 to 75g of fat.
Below are 8 places you might be overdoing it with the sneaky fats.
Definitely don’t cut out all fats, but make sure you’re staying within a healthy range.
- Excess oil: you might be doing a great job of getting in your daily vegetables but often times those veggies are a vehicle for too much oil. Substitute spooning out or blindly pouring oil for spray’s.
- Too many nuts: An actual serving size of nuts is really really small. Like depressingly small. Like the size of your thumb. Like 8-12 almonds. Ask yourself if you’ve ever just eaten 8 to 12 almonds.
- Nut butters: Along the same lines, a serving of nut butter is so depressing. I challenge you to weigh out or measure out with a tablespoon of peanut butter actually looks like before you just shovel a spoonful in your mouth. It’s so easy to go from a regular serving of about 100 cal per serving to over eating at by nearly 200 or 300 excess calories in just one bite.
- Fat based condiments: Remember when I said fats make everything taste better? Mayonnaise guacamole pesto these are all delicious and nutritious but remarkably calorie dense. When you’re enjoying your condiments make sure you’re using them in moderation.
- Cheese: A serving of a Bree cheese about the size of a pair of dice is 120 cal. I don’t know about you but I definitely like to eat more than two dice-worth of cheese. This is just another example of how these calories can accumulate so quickly.
- Fatty Protein: Often times will give protein dense booed up free pass. Meats, eggs, fish, jerky, etc. The best tasting meat-based proteins are often the fattiest. So make sure your accounting for the fat in your protein choices as well.
- Pseudo health foods: Bars, cookies, etc. will likely be high fats.
- Super shakes: Shakes are awesome. Especially when you load them up with nutrients. But there can be too much of a good thing.
Are you guilty of letting too much fat in your diet?
I’d love to hear about your favorite fatty foods and how you moderate them!