About 30% of calories in the diet should come from fat. In practice, this can range between 20-40%.
In some cases where very specific goals have to be achieved with individuals of a specific body type, fat intake could be as low as 15% or as high as 60%. We can discuss these situations personally to design a program to meet your needs.
Fat type is more important than total fat amount or fat percentage. Make sure your intake is balance by aiming for 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated fat. This will optimize health, body composition and performance. For many of us, we fear consuming saturated fats. However, our bodies need a balance of all 3 sources for optimal health.
Eating this way is extremely simple. Just focus on adding the healthy monounsaturated fats (ex. extra virgin olive oil and avacado) and polyunsaturated fats (ex. fish oil supplements) into your diet of fruits, vegetables, lean protein, and carbohydrates.
Fats and Fat Sources:
Saturated Fat: Animal fats (fat in eggs, dairy, meats, butter, cheeses, etc.), coconut oil, palm oil
Monounsaturated Fat: Olive oil, nuts and nut butters, avocado
Polyunsatured Fat: Flax seeds/oil, fish oil, nuts and nut butters, vegetable oils
I recommend that everyone include fish oil supplements in their nutrition plan. Fish oil supplements improve body composition (they help you lose fat and look leaner) and protect against heart disease, cancer, diabetes, and more. It is important to take a quality fish oil supplement. I recommend Heart Health Omega III - Click here for more information