What Everybody Oughta Know about Fat

Are you navigating the raw vegan lifestyle but feeling lost in the conflicting fat information?

You see recipes that are loaded with nuts and seeds and then you see some people only eating watermelons.

Are you confused about if you need to eat fat and how much to eat?

You're not alone!

Whether you're accidentally overdosing on avocados or shying away from seeds, finding your fat sweet spot can feel like solving a level 6 puzzle.

But fear not, today, we're diving deep into the complex world of fats to uncover the perfect balance for your plant-powered fitness body.

You might think fats are bad, but guess what?

They're actually the hidden heroes of your healthy raw food journey!

Here's why getting the right amount of fat is super important:

Nutrient absorption: Fats are like taxis for vitamins A, D, E, and K. Without fats, these vitamins can't get to where they need to go in your body!

Hormone harmony: Your body uses fats to make hormones. These are chemicals that help control your mood and how you feel. Not enough fat? You might feel a bit moody!

Brain boost: Did you know your brain is mostly made of fat? Eating the right fats helps keep your brain sharp and working well.

Energy equilibrium: Fats give you long-lasting energy. They're like slow-burning fuel that keeps you going all day long.

But here's where it gets interesting– getting your fat balance wrong can lead to unwanted weight-gain along with other issues.

Not enough fat:

Your body might not get all the vitamins it needs to function well

You might feel really tired all the time

Your skin could get very dry and itchy

Too much fat:

You might gain weight without noticing at first

Your tummy might feel uncomfortable and slow

Your body might not have the right balance of healthy fats

It's not hard to optimize your fat intake. You just need to be mindful of it.

Here's the cool part: Everyone's body is different!

Think of your body like a car. Just like how each car needs the right kind of fuel to work best, your body needs the right amount of fat to feel good.

In the Living Food Fitness program, we found that 12%-15% fat works great for most people.

That means if you eat 100 calories, about 12-15 of those should come from fat.

Let's look at what this means for your meals:

Your Fat Goal:

Eat 12-15% of your daily calories from fat. If you eat 2000 calories a day, that's about 27-33 grams of fat.

Good Fats to Eat:

Try to eat more omega-3 fats. Remember the golden ratio; strive for a 1:1 or 1:2 ratio of omega-3 to omega-6 fatty acids.

Yummy Fat Foods:

Avocado: 1/4 medium = about 8g fat

Walnuts: 2 tablespoons = about 9g fat

Chia seeds: 1 tablespoon = about 4.5g fat

Flaxseeds: 1 tablespoon = about 4g fat

Coconut meat: 2 tablespoons = about 8g fat

Daily Fat Plan:

Breakfast: Fruit - no fat with fruit

Lunch: Big salad with 1 tablespoon walnuts and ¼ Avocado (about 12.5g fat)

Snack: Veggie Sticks with 2 teaspoon almond butter (about 5g fat)

Dinner: Zucchini noodles with 1 tablespoon chia seeds (about 4.5g fat)

Total: About 23g fat – perfect for our 12-15% goal!

Remember, listen to your body. Are you feeling satisfied after meals? Is your skin glowing? Is your energy stable?

Then - you may be on the right track!

Track and Adjust: Use a nutrition app for a few days to fine-tune your fat intake. I like Cronometer and use it myself every few weeks to check in.

Want to find a plan that's done for you and already calculated and weighed out for fat loss?

Check out my 6 week Living Food Fitness Challenge!

Click the picture below to learn more!