###### tags: `plan-smart-eat-real` # Course Video #7 ### Fats? Okay... Like carbs, fat have had a bad wrap. for DECADES and then suddenly, they were the homecoming queen during the keto phase. Fats don't deserve to be at the bottom of the totum pole or the top because like we talked about before, all macro nutrients are equally important. Let's hit up some fun fat facts... Fat is essential for: - Energy - Hormone production - Nutrient absorption - fat soluble vitamins: A,D,E,K - Cell growth - Insulation from cold - Feeling satiated - Skin and nail health - Just a few. Here's the tricky thing about fats... They have more calories per gram than the other two macros. Protein and carbs both have 4 cal/g while fats have 9. And that's where the it's easy to over consume and while the percentage of calories you eat might be the same as with protein... the amount looks very different. That's just a complicated way of saying it's easier to overeat fats. How much fat should you consume? Generally a diet of 25-35% fat is healthy and easy to maintain. That means if youre eating 2000 calories, you'll take in around 500-700 calories of fat. Or 56-78g. As long as your fat sources are coming from natural, real foods... you're making great decisions. The majority of fats should come from unsaturated... liquid at room temp as they help fight inflammation and help to increase good (HDL) Cholesterol. But all natural sources of saturated fats are okay in moderation too and unless you have a predisposed issue with cholesterol, is not linked to increased cholesterol. Great Fat Sources: Plant Based Oils (olive, grapeseed) Avocados Olives Nuts Eggs Meat - Esp. red Coconut Butter Stay away from FAKE fat sources... Trans Fats/hydrogenated fats. Look at labels.