Hey Tribe!! As you all know we aren’t big fans of High-Fat diets. I’m positive most of you reading this have tried at least one of these High-Fat diets. Whether it’s Paleo, South Beach, or now Keto. Almost always when we are working with a client who is transitioning from Paleo to counting Macros, their calorie intake is 65 – 75 percent made up of fat.
We know your body needs some dietary fats, especially the healthy unsaturated fats, including omega-3 fatty acids. But the problems come when we start eating too much total fat, saturated fat, and trans fats. By managing the amount and type of fat that is in your daily diet, you can protect your health and lower the risk of gaining weight or developing type 2 diabetes, cardiovascular disease, and other chronic diseases.
Just like most things, Eating too much of any food, including fat, can lead to weight gain. Fat comes at a higher price than carbs and proteins because it contains more calories. One gram of fat has 9 calories, compared to 4 calories per gram of dietary carbs and fat. Even if your diet contains fewer fats than carbs or protein, the fats could contribute a large percentage of the total calories.
Outside of the high-calorie count, fat may contribute to weight gain because it doesn’t make you feel as full as other macronutrients. Fats also burn fewer calories during digestion, barely affecting energy expenditure. By comparison, carbs increase calories burned by 5 to 10 percent, and proteins boost energy used to 30 percent, reported Nutrition and Metabolism in November 2014.
Trans Fat/Unsaturated Fat: Trans fats boost blood levels of bad cholesterol, or low-density lipoprotein while lowering the amount of good cholesterol, or high-density lipoprotein. For every 2 percent of your calories, you get from trans fats — or about 4 grams of trans fats based on consuming 2,000 calories — your risk of heart disease rises by 23 percent, according to Harvard Medical School
Saturated Fat: Most types of saturated fat increase the amount of harmful cholesterol, which collects on artery walls. Over time, it builds up, blocks blood flow and causes a stroke or heart attack. The risk of coronary heart disease goes down when saturated fats are replaced by unsaturated fats.
Typically 20 to 35 percent of your total daily calories should come from dietary fats, Based on consuming 2,000 calories daily. At House Macros we use this same percentage when calculating your custom macronutrients!