Dietary Fats Fact Sheet

Natural minimally processed fats are a very stable source of energy compared to carbohydrates, as they don’t involve the rise and falls of blood sugar. Natural fats are also the most efficient fuel source for moderate exercise intensities below 75%, thus ideal for everyday activity, however carbohydrates are a better fuel source for more intense activities.

Some of our clients have done very well with a high fat and low carbohydrate diet which allows them to become more ketone adapted and burn more body fat. Ketone diets have also been found to be very benificial to sufferers of epliepsy. However, it can be a tough eating plan to follow, so its not for everyone.

We recommend our clients consume most fats in their diet from minimally processed fats high in polyunsaturated omega-3, saturated and mono-unsaturated sources for steady energy levels, full health reserves & ketone adaptation.

Things to consider family history of heart disease high calories

If you have a family history of heart disease or very high cholesterol levels may consider reducing your saturated fat intake, and adopting a more mediteranian diet which is higher in omega-3 and mon-unsaturated fats. Talk to our trainer to find out whats right for you.

Example of approximately 80 grams of fats in your diet (600kcal)

2 eggs= 12 grams

1 tablespoons of butter or coconut oil= 13g

A portion of oily fish= 26g

A table spoon of extra virgin olive oil dressing on salad= 15 Total = 66grams

Example of approximately 100grams of fat a day in your diet (900kcal)

• 3 eggs= 18grams

• 1 tablespoons of butter or coconut oil= 13g

• 170grams Greek yogurt with 25 grams walnuts = 26g

• A portion of oily fish= 26g

• A table spoon of extra virgin olive oil dressing on salad= 15 Total = 98grams

Example of approximately 170grams of fat a day in your diet (1350kcal)

• 3 eggs= 18grams

• 170grams Greek yogurt with 25 grams walnuts = 26g

• 1 tablespoons of butter or coconut oil= 13 grams

• Half a medium avocado= 11grams

• A portion of oily fish= 26g

• A portion of red meat= 40g

• 1 table spoons of extra virgin olive oil dressing on salad= 15g Total= 150grams

Best Dietary Fat Sources

Saturated fats

• Coconut oil

• Coconut cream or milk

• Bone stock

• Butter

• Eggs

• Creams

• Cheese

• Grass fed animals

• Full fat Greek yogurt

• Mono-unsaturated fats

• Avocado

• Olives

• Olive oil

• Nuts- macadamia, almonds, Brazil nuts, cashews, walnuts.

Polyunsaturated omega 3 fats

• Olive oil

• Salmon

• Tuna

• Mackerel

• Sardines

• Kipper

• Seas bass

• Sea weeds.

• Worst Dietary Fat Sources

• Ultra processed fats

• Poly-unsaturated omega 6 fats

• Vegetable oil

• Seed based oils

• Grain fed, indoor raised animal meats