Fitness

MACROS 101 – FATS

Here are my cliff notes from the Macros 101 – Fats Livestream in case you missed it!!! What were a few of your takeaways?

Steak and Potatoes (protein/fats/carbs)
  • Fats are essential for hormone production and regulation.
  • Helps insulate your body and regulate your body temperature.
  • No/low fat will lead to brain fog and low energy. 
  • Fat is FUEL. 
  • Different types of fats…saturated, unsaturated, short/medium/long/very long chained fatty acid. 
  • Heart health, avoid longer chained fatty acids. 
  • Not all saturated fats are bad. In moderation, saturated fats from animals are okay.
  • Trans fat can add inflammation to the body. 
  • Unsaturated fats are typically more “liquid” at room temperature. Mono, poly, omega-3. Beneficial for heart health and reducing inflammation. 
  • Best source of omega-3 is from fatty fish. 
  • Goal : 3-5 servings of wild caught fatty fish per week. OR can add FullMega supplement. 
  • If you supplement look for something that has a total of 1000mg of EPA and DHA. 
  • Favorite whole food fat sources…coconut butter, avocado, carry gold butter. 
  • Right fats? Look for the ones that unsaturated fats, mono and poly from nuts seeds. 
  • Choosing a dairy product will depend on your goals. If you have a harder time absorbing vitamin D, choose a low fat dairy option. 
  • Bad fats? Trans fat, hydrogenated oils. 
  • Specific time to eat fats? Aim to spread them out evenly throughout the day. Try not to slam a bunch of fat right after your workout. Fat and Fiber will slow down digestion and absorption of carbs and protein. 
  • Is frozen fish okay? Best to get fresh is possible. Nothing wrong with frozen fish if you’re not near water.
  • Increase Full-Mega on days you don’t eat fish? No, keep it at a consistent dose. Best time to take? The time you can be CONSISTENT. 
  • Full-Mega has 900mg EPA and 600mg DHA. 
  • Typical food that mask trans fats…cakes, cookies, processed foods, chips, etc. 
  • Suggested fat per meal? Depends on any health conditions you might have, min per fat for females 40g, min per fat for males 50g per day at the VERY low end. 
  • Can you take Full-Mega and Micro Factor in the same day? Yes, can do both. 

Missed it live? You can watch it here or in the app I use for 1:1 coaching and accountability! (Make sure I’m listed as your advisor, mrskimkravitz, so I can help you along your journey.)