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many women do not understand that they need to contain certain amounts of various fats in their diet unlike men.
Many different fats are crucial for hormonal health for women because not only does it aid with fertility, future menopause, and support regular ovulation, but it also helps with skin, heart, hair, bones, adsorption of basically every vitamin, boosts metabolism, helps with weight management, etc etc. Dietary fat, monounsaturated, polyunsaturated, and omega 3s are literally essential to include in everyday diets(once again, unlike how it is for men) especially in the looksmaxxing sense.
Now whats the most confusing part, how much fat should you take and how much is too much?
This is where things get a little blurry because a lot of girls either eat way too much or way too little of the wrong or right things.
Good Fatty acids(monounsaturated, polyunsaturated, omega 3, omega 6, CLA, HDL(basically a type of cholesterol))
- often found in many oils and fish. I suggest adding small amounts of olive oil and nuts(I suggest pistachios because they are lower calorie, higher protein and contain a lot of other rlly good shit and they taste the best) to your daily diet and eating something like salmon or trout once a week and red meats a few times a week but most red meats do contain amounts of bad cholesterol which is why you want to limit it a bit. Many things containing good amounts of healthy fats are higher in calories so if you are in a caloric deficit I suggest taking omega 3 supplements and such. Also eating fiber rich foods is very good pair and exercising of course. Even tho these are considered “good fat” THERE US SUCH THING AS TOO MUCH! Sources suggest fats should take up 10% of your calorie intake
“Women should aim for
44 to 77 grams (or 400–700 calories) of total fat daily, representing 20-35% of a 2,000-calorie diet. The focus should be on healthy unsaturated fats (nuts, seeds, fish, avocado) while limiting saturated fat to less than 10% of total calories. For a 1,500–1,700 calorie diet, 50–56 grams of fat is recommended.”
Bad fatty acids(trans fat, saturated fat, Triglycerides, LDL(bad cholesterol))
- These fats are typically solid at room temperature and are found in fatty meats, full-fat dairy, fried foods, and processed baked goods. It is very hard to completely avoid but try to eat 0g a day but if not doable eat less than 10g a day. Something to keep in mind is “Animals fed with grains, such as soy and corn, to fatten them up quickly can have higher levels of fat.” so when you do eat meat aim for leaner cuts but no matter what you do any amount of fat in meat will contain a small amount of these “bad fats” and bad cholesterol.
If you want me to go into the science and biology behind it lmk
This is my first guide hope this helps lmk if you guys have any questions
Many different fats are crucial for hormonal health for women because not only does it aid with fertility, future menopause, and support regular ovulation, but it also helps with skin, heart, hair, bones, adsorption of basically every vitamin, boosts metabolism, helps with weight management, etc etc. Dietary fat, monounsaturated, polyunsaturated, and omega 3s are literally essential to include in everyday diets(once again, unlike how it is for men) especially in the looksmaxxing sense.
Now whats the most confusing part, how much fat should you take and how much is too much?
This is where things get a little blurry because a lot of girls either eat way too much or way too little of the wrong or right things.
Good Fatty acids(monounsaturated, polyunsaturated, omega 3, omega 6, CLA, HDL(basically a type of cholesterol))- often found in many oils and fish. I suggest adding small amounts of olive oil and nuts(I suggest pistachios because they are lower calorie, higher protein and contain a lot of other rlly good shit and they taste the best) to your daily diet and eating something like salmon or trout once a week and red meats a few times a week but most red meats do contain amounts of bad cholesterol which is why you want to limit it a bit. Many things containing good amounts of healthy fats are higher in calories so if you are in a caloric deficit I suggest taking omega 3 supplements and such. Also eating fiber rich foods is very good pair and exercising of course. Even tho these are considered “good fat” THERE US SUCH THING AS TOO MUCH! Sources suggest fats should take up 10% of your calorie intake
“Women should aim for
44 to 77 grams (or 400–700 calories) of total fat daily, representing 20-35% of a 2,000-calorie diet. The focus should be on healthy unsaturated fats (nuts, seeds, fish, avocado) while limiting saturated fat to less than 10% of total calories. For a 1,500–1,700 calorie diet, 50–56 grams of fat is recommended.”
Bad fatty acids(trans fat, saturated fat, Triglycerides, LDL(bad cholesterol))- These fats are typically solid at room temperature and are found in fatty meats, full-fat dairy, fried foods, and processed baked goods. It is very hard to completely avoid but try to eat 0g a day but if not doable eat less than 10g a day. Something to keep in mind is “Animals fed with grains, such as soy and corn, to fatten them up quickly can have higher levels of fat.” so when you do eat meat aim for leaner cuts but no matter what you do any amount of fat in meat will contain a small amount of these “bad fats” and bad cholesterol.
If you want me to go into the science and biology behind it lmk
This is my first guide hope this helps lmk if you guys have any questions
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