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DESIGNING A DIET Designing the fat proportions of your diet is a little easier said than done. But essentially it all depends primarily upon the type of diet you are following. Some diets require a higher proportion of fat than others. This is of course entirely dependent upon the result that you are looking to achieve. You must first assess and set your goals. Whatever the diet regime you are following there is of course a cause for fat to be included in there - even in the lowest fat type of diets. There are no no fat diets that make any sense for health or results. There is no place for no fat diets on this website as fats are an essential macronutrient. More essential than carbohydrates. Remember, at all times, that for proper functioning of your system, body and brain, you are in requirement of the essential fats LINOLEIC ACID and ALPHA LINOLENIC ACID. These fats cannot be manufactured from any other substace or fat and cannot be produced by the body itself. This is what makes them essential. On the lowest fat diets you are still required to eat at least 20grams of fats a day. These should come exclusively from these LINOLEIC ACID and ALPHA LINOLENIC ACID essential fatty acids. Any diet where the fat content is required to be higher - on most diets around 70grams for women and 100grams per day for men, then you should still primarily seek to obtain your fat intake from these essential sources. When you look further into ketogenic, higher fat types of diets, it becomes virtually impossible to avoid some of the other forms of fats. In which case you should aim to consume unsaturated, poly-unsaturated fats and these essential fats ffor as much of your fat intake as possible. Although there is some evidence to suggest on a ketogenic diet that you can get away with eating more of the saturated forms of fats. On a 15% fat diet (this means that the rest of your total daily calories would come form protein and carbohydrate sources - making upto around 85% of the calorie intake) we would suggest the following: 2 Tablespoons of Flaxseed oil per day As a rule of thumb, your diet should contain no more than 0.75 gm's of fat per Kilo of bodyweight, ie an 80Kg person should keep fats to no more than about 60gm's of fat, even if this results in fat being less than 15% of total daily calories. Especially when you are combining your fats in meals with carbohydrates. When you are consuming a diet that separates your carbohydrates and fat intake, such as the principles outlined within the insulin index then you can generally eat a much higher degree of fat.
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