Although fat got a bad rap in the carb-crazy ‘90s, fat is actually very important to a healthy diet, especially for women! Fat comes in two main forms: unsaturated and saturated fat. Unsaturated fats are oils — the kind that are fluid at room temperature (such as olive and avocado oils). Saturated fats are solid at room temperature (think butter or coconut oil).
You need both kinds in your diet, but the majority should come from unsaturated fats. Woman should get a bare minimum of 40g of fat to sustain normal hormone health, but a better goal is 25-30% from fat (that’s 56-78 grams of fat on a 2,000-calorie diet), with no more than 10% (22 grams) coming from saturated fat.
Adding fat in does not mean you need to be Keto, or low carb, but having a coach can help with this. They can help ensure that you get the right Macro split for your nutrition goals. A good place to start is to get the right amount of fats (around 30%) and protein (1g per body weight) then filling in the rest with healthy complex carbs.
So what does fat actually do for you?
- It's a major fuel source for your body, meaning it helps with cognitive function and regeneration.
- It is a huge hormone regulator (this means PMS, Thyroid, sex drive, mood!)
- You need fat to help you absorb certain nutrients, such as fat-soluble vitamins (vitamins A, D, E and K) and antioxidants (like lycopene and beta-carotene).
- Fat is important in giving your cells structure.
- Omega-3 fats, a type of unsaturated fat, are important for optimum nerve, brain and heart function.
One type of fat you don’t need?
Trans fats, an artificial kind of fat found in partially hydrogenated oils. (think processed foods, and fast food) Sorry French Fries are out.
If you’re feeling sluggish mid afternoon, hungry all the time, it could mean your low in healthy fats and your insulin is not being regulated properly. Adding in more fat to your diet and cutting out those carbs will be a great place to start. My favorite way to do this is with a bed time Matcha Elixir.
- 1 tbsp Organics Matcha latte
- 1 tbsp Cacao Butter
- 2 scoops Vital proteins collagen powder
- 1 cup of heated up coconut milk
Blend, serve and enjoy!
Post by SIS Coach, Virginia
As a full-time Sales Manager and mother of two teenagers, Virginia understands the need for a balanced and healthy lifestyle. Her passion for fitness began 15 years ago as a personal trainer. Since then, she has also gained certifications in holistic nutrition and sports nutrition. Virginia finds strength in being a SiS coach and empowering other women to live like the Power Women they are.
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