Bro Diet Basics, Part 3 – FAT

In part 1 of the “Bro Diet Basics” series, we talked about how to figure out your daily calorie requirement.

In part 2, we covered protein requirements.

Today, we’ll continue the macronutrient conversation, and talk about fat!

For years, we were told to avoid fats.

Studies in the post – World War II era linked fat intake to both heart disease and weight gain, so most experts advised people to stay away.

The problem is, many people did cut down on fat consumption – but replaced the lost calories with refined carbohydrates, and also stopped eating healthy fats – which resulted in even higher rates of obesity!

Turns out, the “all fat is bad” message was wrong. However, we have to make sure we’re getting the right kinds.

Trans fats are the worst fats for your health. They are are made when hydrogen is added to healthy unsaturated fats to make them less likely to spoil. These type of fats raise LDL cholesterol, lower HDL cholesterol, increase inflammation, and more.

Saturated fat, found mainly in meat and dairy foods, does also look like it clogs arteries and contributes to cardiovascular disease.

But monounsaturated and polyunsaturated fats, found in plants and healthful oils, actually protect your heath by improving your cholesterol profile.

Daily fat recommendation:

.5 – 1 g/kg



160 pounds / 73kg

Daily fat grams range = 36.5 – 73

As a general guideline, to further break this down:

– 1/3 of your fat intake should come from saturated fats

– 1/3 of your fat intake should come from mono-unsaturated fats

– 1/3 of your fat intake should come from poly-unsaturated fats

Stay tuned for part 3 of this series, we’ll continue the conversation!!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: ->

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