IIFYM: How do you do “Fat”?

@iifym_memes
It’s super weird when I give clients macros and they see how much FAT they have to eat.
I hear things like

” I don’t want to eat fat because I’m already fat.”
“How am I going to eat all that fat?”
“What’s fat?”

Fat: Whey do we need it?
Just a few reasons!

Essential fatty acids from omega-3 and omega-6 fats cannot be made by your body, and therefore they must be supplied through your diet. Dull, lifeless hair and dry skin can be a sign that you may not be getting enough of these fats.**

Fat enables your body to transport, store and absorb the fat-soluble vitamins A, D, E and K. An absence of fat may mean a deficiency in these vitamins. Fat-soluble vitamins help to regulate blood pressure, heart rate, blood vessel constriction, blood clotting, and the nervous system.**

Immune systems can be compromised!
It’s good for you and helps you keep your immune system strong! 20%-35% is a healthy range.

Last year, I was in a Bro prep and had only 8g fat per day. I got very sick!  I got two eye diseases that came on the end of a nasty respiratory infection.  A weakened immune system was the culprit. My good cholesterol numbers were so low my doctor ordered me to stop prep and get my fats up.  I lost 30% vision in one eye and was on extreme antivirals that kicked my ass for over 6 months. I have been rehabbing my immune system diligently since.

Sports Nutrition tells us that we should NOT go below 20% fat per day even on extreme diets!  Yes… competition prep is extreme  and temporary.  We must care for our health even if coaches tell us we don’t need to.

However, the thing about ‘fat’ on a cut is if you aren’t careful, you can blow your diet out of the water.  That spoon of peanut butter ‘unmeasured’ can really push your fats into a surplus.  Many times clients say.. “I eat clean” but are overweight.
Bag and bags of nuts and ‘healthy snacks from Trader Joes, might give us some insight to the surplus!

Getting it right.

oliveoil
1 Tablespoon is deceptive. This is 15ML of olive oil. This is almost half my fat for a day.
Measuring fats is really important. Don’t eyeball your olive oil!
Use your scale!  Once your really understand what a tablespoon of olive oil looks like, it’s easy to see why we are over.
1ML is the same as 1g on your scale.
Serving size is 1 tablespoon or 15ML

15 ML of Olive oil is 150 calories
14g fat

What if you have lots of fat left but not a lot of other macros?
If your fats are higher than you are used to eating and you don’t know what to do think about
using higher fat products like Sour cream. OMG.. I know some of you gasped.  I had 30g of fat left
one day and instead of using Fat Free Greek yogurt for my Qdoba salad, I actually used some real sour cream! Measured it on my scale and it was incredible.  No body lost a limb when I did that. I hit my macros that day. It’s ok if you are on point!

What are some other things that will help me reach my fats without having to eat a bunch of mayonnaise?
Walnuts!!
nuts

This is a 1 oz (28g) of walnuts. If you need to get your fats out of the way quickly, here you go.
(ML=G)
Calories: 190
Fat: 18g
Fiber 2g
Protein 4g
Carbs 4g

HEY!! What are Cocoa Nibs?
coco nib

Cocoa nibs are 70% cocoa solids. It takes the super food status to the next level.
They are the least processed and most natural form of chocolate.
They have lots of health benefits including anti-oxidants and fiber!
They are not sweet, kind of nutty and work great in yogurt  or just as a snack.
I got them at Whole Foods, but Amazon has them too!
One ounce of Cocoa Nibs (28g) is
Calories: 130
Fat: 13g
Fiber 9g
Protein 3g
Carbs 10g

Let’s not forget the solidly awesome Omega egg !!
Calories: 71
Fat: 5g
Fiber 0g
Protein 6g
Carbs 0g

Pro tip: if you are not getting your EFA’s you can add 2 Burpless fish oil sups!
Remember to  add them to  your tracker.

If you have a “Lot” of fat to eat, use super foods like I’ve shown above.

Update 2016: Over time we have had clients who decided to hoard their fats and save them all for the weekend so they could drink and eat fast food. Fat Cycling is not a thing. Fat is necessary daily. Please remember it’s optimal to eat for health! Flexibility is great taking liberties as such are counter productive.

 

**fatsecret.com