D.T.A. Don’t trust anybody. I always think of this line from Lock Up (greatest non Shawshank prison movie ever featuring Sylvester Stallone) when I think about Weight Loss Diet Plans for Men especially regarding fats, which is part 3 of this series. Why do I think D.T.A.? Because it’s almost impossible to get a straight answer from anyone regarding fats. Do fats make you fat? Or maybe fat doesn’t make you fat? I have read articles claiming both in the last 24 hours. Are there good fats and bad fats? How much fat should you consume and from what sources? I will answer all those questions in part of Weight Loss Diet Plans for Men.
Let’s just accept for now that some fats are good for you. I don’t think that is going out on a limb too much. Where it gets interesting is discussing saturated fats vs unsaturated fats. In the past, we would just say saturated fat is bad and unsaturated fat is good. Turns out, we oversimplified it.
A quick example would be red meat. It gets trashed left and right. But, it contains stearic acid (a saturated fat, oh no!) that doesn’t raise your cholesterol. That is what we call good news for you if you happen to like steak, which is everyone. Or should be everyone (and p.s. if your steak is anything beyond medium rare we need to have a serious talk). Unfortunately, that doesn’t mean you can eat steak for every meal, as it does have some fattening acids that could lead to increased weight gain.
One of the most important things to remember about fats is that almost all of them sneak up to you in calories. One teaspoon of crack butter (peanut butter that is, am I the only one that measures it by the jar….) can measure up to 180 calories. A handful of almonds probably has over 200 calories. These are healthy fats that when eaten correctly will have a positive benefit on your body, just make sure to keep them in control as it can be very easy to overeat these fats.
So how do we simplify fats down even more? Eggs are an awesome source of protein and fats, don’t be scared of them. They almost certainly won’t raise your cholesterol and if you are truly scared they will, go with egg whites. Mixed nuts are a great snack as is natural peanut butter (the only ingredient should be peanuts, companies will try and trick you with “natural” peanut butter that has sugar, wtf?). Cook with coconut oil and use olive oil as a topper for salads or other foods. Also, a good rule of thumb is not to consume more than 50 grams of fat at one time, only because more than that and it might end up being used as fat.
As we wrap up this three part series on Weight Loss Diet Plans for Men hopefully you have a better understanding of how protein, carbs, and fats work in helping your body lose weight. You might be wondering how much should I eat of each. A general rule of thumb for weight loss is 45% protein, 40% fat, and 15% carb. On heavy lifting or big workout days it’s advisable to jump the carb number up to 25% or so and lower the fat percentage while keeping protein steady. Most importantly, do what works for you. If you aren’t having success with these percentages, adjust them and try again for a couple more weeks. The good news is you have your whole life to dial this in! Figuring out the best Weight Loss Diet Plan for Men might not be the easiest thing in the world, but it is one of the most rewarding! Please leave any questions on any part in the series on protein, carbs, and fat in the comments below.