PART 2 – GETTING YOUR GOOD FATS LEVELS RIGHT FOR OPTIMAL FAT LOSS – By Katie Morris. . . .

PART 2 – GETTING YOUR GOOD FATS LEVELS RIGHT FOR OPTIMAL FAT LOSS – By Katie Morris.

In the first part of this article , we discussed the role of Good Fats in our Diet and the way in which they were responsible for assisting our body to burn fat. In this second part of the article, we are going to learn how to apply this information with regards to ratios in the diet. This in turn , will open a doorway to Optimal Fat Loss.

Why are our good Fat Levels the doorway to Optimal Fat Loss?

Good Fats are responsible for hormone production , cellular repair , immune function; just to mention a few. The repercussions of a deficiency in these fats levels means cortisol levels increase as physical stress is placed on the body and blood sugar levels will become unstable. Fat is responsible for slowing the digestion of carbohydrates down , thus reducing the risk of insulin spiking.

Good Fats in the right quantities are vital to enable you to lose maximal amount of body fat and to build muscle. To achieve optimal health and fat loss , we actually need to eliminate Saturated Fats right out of our diet. We need to replace them with good fats and at the same time modifying , but not eliminating our carbohydrate intake.

Approximately 10-15% of your daily calories should come from good fats , depending on your individual goals and body. We need 2 tablespoons of Good Fats in our daily diet for optimal function of the body or 15ml/25kg of body weight per day) , and in a 2:1 ratio of Omega3 to Omega 6 EFA’s. It is imperative that these EFA’s are made without damage and are of high quality. The fundamental concern is the quality of these fats , not the quantity. Increasing your intake of these oils/fats is not going to result in more benefits.

It is also important to ensure that these EFA’s will ideally come from both food and supplement sources. The recommended daily intake for supplemental oils is 3-5gms per day. One of the ways to tell if your EFA levels are correct is that your skin will have a soft, smooth and velvety look and feel.

Where can I add Good Fats to my meals/food?

Salad Dressings Vegetable Juices Hot Soups Steamed Veges Dips Protein Shakes Yoghurt Bean Dishes Cooked Meat Tropical Fruit Juices To balance out spicy dishes To smooth out strong flavours

And lastly, the relationship between fat and carbohydrates is also fundamental in order to achieve optimal fat loss. If the fat intake was on the lower end of the Recommended Daily Intake then you could afford to take your carbohydrates a little higher. If, however, your fat intake was on the higher end of the RDI this would need to be compensated for by reducing the carbohydrate intake accordingly.

Below is a chart listed to guide you with your Good Fat intake according to gender and height:

MEN: Height: --- Grams per Day: Under 5 -- 35-40 5-5'4 -- 40-45 5'5-5'8 -- 45-50 5'9-6' -- 50-55 6'1-6'4 -- 55-60

WOMAN: Height: --- Grams Per Day: Under 5 -- 20-25 5-5'4 -- 25-30 5'5-5'8 -- 30-35 5'9-6' -- 35-40 6'1-6'4 -- 40-45

For further information on this topic or any other queries on how to maximize Fat Loss through Nutrition or Training , please feel free to email at katie.morris@mail.com or visit my website www.katiemorris@mail.com.