👁️ Eat FATS to Lose FAT | The Perspective #43

How much Fat should I eat daily?

Author

Coach DC
April 29, 2024 • Reading Time: ~ 10 minutes

Welcome Viewer,

For years, fats have been the misunderstood villains in our diets, often unfairly blamed for health issues. This misconception has led many young people to prioritize beauty over health, a trend that needs to be corrected. Dietary fat isn't the enemy; overconsumption of any macronutrient can lead to health problems.

Even if flawed and profit-driven, long-held beliefs can become ingrained truths if repeated long enough. Before the era of social media, magazines and TV ads established almost unreachable beauty standards. These images shaped a generation's aspirations, with men desiring the idealized women they saw and women striving to emulate them.

However, fats are vital. A lack of healthy fats can lead to overindulging in processed sugars and carbs. 

In Edition #43, "Eat Fat to Lose Fat," we'll make clear the needed amounts and the healthiest forms of dietary fats.

FATS 👀
TODAY’S LOOKAHEAD 

  1. FATS 101—Saturated, Unsaturated, Trans, & Cholesterol

  2. OVE’S Guide to Eating Good Fats

  3. Can you find all 12 Fats?

❝

Eating Fat will not Make you Fat. Excess Calories is Fat.

AI won’t take your job, but a person using AI might. That’s why 500,000+ professionals read The Rundown – the free newsletter that keeps you updated on the latest AI news and teaches you how to apply it in just 5 minutes a day.

DIETARY FATS 101
FATS (LIPIDS)

Fats, or Dietary Fats, are a type of Lipid made of carbon, oxygen, and hydrogen. They have three fatty acids attached to a phosphate group. The head repels water, while the tail likes water (important for vitamin absorption).

Subcutaneous Fat is found in tissues, under the skin that insulate and protect the body.

Visceral Fat is body fat that surrounds bellies and organs, such as the heart, intestines, and liver.

All excess calories in your diet are stored as Visceral Fat.

Image source: Health Direct

The Role of Fats & Lipids:

  • 60% of the brain is made of Fat. The brain requires a lot of energy to do its job

  • Vitamins A, D, E, and K are better absorbed with Fats

  • Lipids are structural components of cells and are embedded in cell membranes

TYPES OF DIETARY FATS
SATURATED FATS

Saturated fats are made of single bonds and are considered “Bad Fats.” They are solid at room temperature because the hydrogen atoms are stuck together.

Saturated fatty acid

  • Characteristics: High melting point, do not spoil easily (rancidness)

  • Some type raises your LDL (bad cholesterol) and increases the risk of heart disease

    • Intake: Less than 9% of total FATs in your diet (older guidelines)

      • EAT IN MODERATION  

      • Meats, chicken skin, butter, cream cheese, yogurt, whole milk, coconut oil,  

      • EAT LESS foods baked or fried in saturated fat, processed, packaged, or fast food

New research concluded reducing saturated fat intake has no effect on your risk of heart disease or death Link Here

MUFAs & PUFAs
MONOUNSATURATED VS POLYUNSATURATED

  • MUFAs have one double bond in their hydrocarbon chain and are either solid or liquid at room temperature

    • EAT MORE Olive oil (the core of the Mediterranean diet) & peanut oil

      • Keep to 70% of your daily Fat intake

Monounsaturated fatty acids (MUFAs)

  • PUFA has two or more double bonds in its hydrocarbon chain and is liquid at room temperature

    • Contains essential Omega-3 fatty acids and Omega-6 fatty acids

    • EAT IN MODERATION Vegetable oil, Sunflower oil, Canola oil, Flaxseed oil

      • Keep to 20% of your daily Fat intake

CREATED IN THE LAB
TRANS-FATS

  • Created by adding hydrogen atoms to change saturated oils to unsaturated

    Trans Fats

  • Made for processed food to last longer

    • Less rancid and better for the expiration date

    • EAT VERY LITTLE

      Some Vegetable Oils, Margarine, Shortening, Muffins, Cookies, Packaged Desserts & Pastries 🥮 

      • Limit to less than 1% of your daily Fat intake

GOOD VS BAD
CHOLESTEROL

  • Low-density lipoprotein (LDL) is known as “Bad Cholesterol”

    • AVOID: Fried, Fast, Processed, Packaged Food

    • Causes inflammation, keeps cholesterol in the blood

  • High-density lipoprotein (HDL) is known as “Good Cholesterol”

    • EAT MORE: fruits & vegetables, nuts & seeds, fish & quality meat

    • Fights inflammation, excretes LDL out of the blood 🩸 & promotes gut health

Image source: University of Kansas

OVE’S GUIDE
GOOD EATING FATS

1 Gram of Fat = 9 kcal
1 kg = 2.2 lbs

For each type of Fat, How many calories should I eat?

🟢 90% of Unsaturated Fat
🟡 Less than 9% of Saturated Fat
❌ Less than 1% of Trans Fat

  • EAT THIS MUCH

    • 364-637 kcal from Unsaturated Fats

    • 36-63 kcals from Saturated Fats per day

    • 20 kcals from Trans Fats

Assuming you are 150lbs (68kg) and require *2,000 kcals per day

20-35% of your calories should consist of Dietary Fat
(65-80% towards carbs & protein)

  • You would need 400-700 kcals of Fat per day

  • REMEMBER: 0.7-1.5g/kg/day of Dietary Fat depending on your activity level and energy needs

    • Your daily Fat intake will range from 47.6 to 102 grams 

20 grams of Olive oil, peanut butter, avocado, almonds, and cashews

We cannot make 2 Essential Fatty Acids (EFA) found in PUFAs. They are crucial for brain function, growth and development (especially for babies), and inflammation.

  1. Omega-3 Essential Fatty Acids are

    • Alpha-linolenic acid (ALA) found in plants

    • Eicosapentaenoic acid (EPA) & Docosahexaenoic acid (DHA) found in fish

    • EAT MORE of these fats to balance out Omega-6 EFA

    • Adult males

      • ALA: 1.6 grams/day

      • EPA & DHA: 250-500 mg/day

    • Adult females

      • ALA: 1.1 grams/day

      • EPA & DHA: 250-500 mg/day

  2. Omega-6 Essential Fatty Acids are

    • Linolenic acid (LA) found in plants

    • EAT LESS of these fats to reduce inflammation

    • Adult males

      • LA: 17 grams/day for ages 19-50

        • 14 grams/day for ages 51+

    • Adult females

      • LA: 12 grams/day for ages 19-50

        • 11 grams/day for ages 51+

**Remember to consult with a healthcare provider or a registered dietitian for personalized dietary advice**

TOP TEN ✋🏾✋🏾
10 Surprising Benefits of Good Fats

  1. Heart Health 🫀good fats can lower bad cholesterol levels, reducing the risk of heart disease.

  2. Brain Function 🧠 omega-3 fatty acids aid in brain health, cognitive function, and mental well-being.

  3. Weight Management ⚖️ consuming good fats can help with satiety, reducing overall calorie intake.

  4. Inflammation Reduction can decrease inflammation in the body, potentially lowering the risk of chronic diseases.

  5. Skin Health fats keep your skin hydrated and elastic.

  6. Hormone Production fats aid in hormone production and regulation.

  7. Absorption of Vitamins is carried out by fat-soluble vitamins (A, D, E, and K).

  8. Eye Health and vision 👓 improve with omega-3 fatty acids.

  9. Improved Blood Sugar Control requires insulin responsiveness in diets high in good fats.

  10. Joint Health 💪🏾 MUFAs & PUFAs contribute to reducing joint pain and stiffness by combating inflammation.

Eat Good Fat to Eat less calories and manage your weight

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WEEKLY WORKOUT ⛰️
FAT BURNING CARDIO

Long cardio sessions are one way to access the energy stored in Fat and fast-track your weight loss goals. Try these two stationary cardio exercises to keep the body moving and burn fat.

ROWING
15, 30, 45 mins
3-5x Week

STATIONARY BIKE
30, 45, 60 mins
3-5x Week

WELLNESS COMPANION APP
Train With Overman 📲

Is figuring out your macronutrient intake too confusing? Use our Wellness App and get a personalized eating plan that ensures you meet your daily dietary and macronutrient needs.

FIND THE LIPIDS 🤔 
CAN YOU FIND ALL TWELVE (12) FATS?

Avocados, Almonds, Walnuts, Flaxseed, Chia Seeds, Olive Oil, Salmon, Mackerel, Coconut Oil, Butter, Eggs, and Burger

Find all 12 Fats

BONUS: Label each food item as
Saturated | Unsaturated | MUFAs | PUFAs | Trans Fat

THE PERSPECTIVE #43
OVERVIEW 🦅

  1. Dietary Fat will make you feel full which will reduce your caloric intake.

  2. 1 gram of Fat equals 9 kcals—most calorically dense food

  3. Eat 0.7g—1.5g of fat per kg of your body weight per day

  4. ALA, EPA, and DHA are important fatty acids for proper brain function and inflammation relief

  5. Oils that are liquid at room temperature are healthier to eat than oils that are solid.

  6. Avoid Trans Fats common in processed, packaged, fried, and fast food.

  7. Trans Fats are banned in Canada, and the United States but unregulated in Japan

  8. Eat Dietary Fat for sustained energy. 

  9. Use Medium Chain Triglycerides (MCT Coconut oil) for quick energy.

  10. HDL lowers LDL and decreases your risk of heart disease.

Avoid fried, processed, packaged, & fast food

Comment to tell us how you did.


Next Week: CARBOHYDRATES | The Perspective #44

  • ALL CARBS ARE SIMPLE OR COMPLEX SUGARS

  • VEGETABLES & FRUITS ARE CARBS

  • HOW TO EAT WITHIN A CARB WINDOW

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Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical, professional, or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.

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