HOW MUCH FAT is HEALTHY? || Weight Loss, Hormones, Nutrient Absorption & more


With so much contradictory information floating around on the internet, how can we know who is “right” about what constitutes “healthy” fat intake? And once we “know” what’s healthy, how does that translate into a daily diet?

One of the only consistent findings in nutritional science is that whole foods are best, so I think it’s wise to eliminate processed/refined foods (like oils) as much as possible and practical. Another consistent finding is that foods like fruits, vegetables, whole grains, and legumes are incredibly healthy for humans and populations who eat predominantly these foods are generally much healthier than those eating a “standard western diet”. If you eat a whole plant food diet made up of predominantly the foods listed above, you’ll naturally have a low-fat diet. How low you choose to go, however, is your choice.


Many healthcare professionals in the plant-based movement advise those who are trying to reverse chronic conditions stick to a diet around 10% of calories from fat. That was my experience when recovering from severe hormonal imbalances.


I use cronometer.com when I keep track of my calories, macros, and micros.


Links to resources/articles mentioned in this video:

What Causes Insulin Resistance: https://nutritionfacts.org/video/what-causes-insulin-resistance/


Institute of Medicine Fat Intake:

https://www.nap.edu/read/10490/chapter/10


WHO Recommendations:

http://apps.who.int/iris/bitstream/handle/10665/42665/WHO_TRS_916.pdf;jsessionid=384DADEEF8F9092A599228910BF3C0E8?sequence=1


Serum Estrogen and Dietary Fat:

https://academic.oup.com/jnci/article/91/6/529/2549361

https://www.tandfonline.com/doi/abs/10.1080/00365519009085798


Ornish: https://www.ncbi.nlm.nih.gov/pubmed/1973470

Esselstyn: https://pdfs.semanticscholar.org/1873/6a96956fdcda27c289186b587fa84cbb623f.pdf

Barnard: http://care.diabetesjournals.org/content/29/8/1777

McDougall: https://www.drmcdougall.com/2014/10/20/research-effects-of-7-days-on-ad-libitum-low-fat-vegan-diet/


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HOW MUCH FAT is HEALTHY? || Weight Loss, Hormones, Nutrient Absorption & more#HealthyWeightLoss

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