How Much Fat Should I Eat?
How much fat should I eat? The answer is, it depends. Each of us are individuals and we have different requirements based upon our activity, our goals, our basal metabolic rate, and our fat/skeletal mass ratios. If you are new to EATing real food, don’t worry about how much protein, fat and carbs you are eating just yet. The rule of thumb you are going to follow is simple: A fist size serving of protein, a wide spread hand of vegetables and a thumb sized serving of fat at each meal. Those of you who simply want to be healthy, have energy and avoid disease, that will most likely be as complicated as it needs to get. For those who have more specific goals, after EATing real food for a long period time (as in months and years, not days and weeks) you will benefit from dialing things in a bit further. There is no one prescription for how many carbs, proteins and fats each of you need. Before you can determine how much fat you should consume, it is important to understand how fat works in the body. For both health and body composition reasons, managing insulin is critical. Fat causes no secretion of insulin and decreases the glycemic index of a meal. Your take away: you need fat in your diet! A safe starting place for most people is going to be 50% of your diet coming from fat, 20% from carbohydrates and 30% from protein. Considering the vast number of people who are insulin resistant and highly inflamed, this is a good baseline. If you are an EAT subscriber, you are eligible to have a customized, 10 page extensive Nutrition Report completed by Evie. Visit Nutrition Report for EAT subscribers to learn more about how to get started with your personalized report.
“I feel like a new woman! I’ve been following the plan as closely as I can and significantly upped my calories. What a difference. I swear I’m even sleeping better! My nutrition is lasting my whole runs, even the long one! Thank you! I’m very happy with the changes!” -Rachel, mother of 6, avid runner and 100+ lb. weight loss success story from plain old hard work!