CrossFit Citadel

Contrary to popular belief, fat is not of the devil!  Fat is a NECESSARY macronutrient for daily consumption... and as a part of every meal, in fact.  Fats should comprise 30% of every meal you eat (the rest of the meal should comprise 30% protein and 40% carbohydrates).  Eaten in these proportions, blood sugar levels will be sustained as well as energy.  Fat slows the release of carbs into the bloodstream, preventing peaks and drops in energy.  It also triggers the feeling of fullness, helping to prevent overeating.

The catch is, though--we need to be eating GOOD fats.  What are good fats?  Monounsaturated fatty acids (a.k.a. MUFA's), polyunsaturated fatty acids, and Omega-3 fatty acids.  Studies have proven these types of fats to lower LDL cholesterol and even help raise HDL cholesterol, lower blood pressure, and protect against heart disease. 

BAD fats are trans fats (explained in previous post) and saturated fats.  The lesser of these two evils, though, is the saturated fat.

You hear the word "fat" and you think, "Run!"  The things is, though--fat doesn't make fat.  Empty carbs do.  In fact, MUFA's even aid in weight loss! 

Good sources of healthy fats include (but are not limited to):
  nuts / nut oils
  seeds
  fish / fish oil
  flax seeds / flax oil
  avocados
  coconut oil
  olives / olive oil

NOTE-- make sure that you are cooking with an oil that is safe for high temp uses.  Olive oil is good for you, yes--but only as a cold oil.  An excellent cooking alternative is coconut oil. 

STAY AWAY FROM canola oil, peanut oil, vegetable oil (these are practically trans fats)

As with most things, moderation is the key.  This goes for fats, too.