No one macro-nutrient (carbs, protein or fat) is the villain when it come to body composition. Ultimately energy balance (energy in vs energy out) is still key.
We’ve seen a switch away from fats being bad to fats being good, which is great as having fats in the diet is important. It is also valuable to remember that carbs and protein both yield 4kcal per g and fats kick out at 9kcal per g. So its not that fats are bad, they just contain significantly more energy.
I notice a lot of my clients having scrambled eggs with avocado and bread (often buttered) at breakfast, which is three fat sources, i’d suggest to have one maybe two in any meal, so instead just swap to scrambled eggs on toast, or just 1/2 an avocado on toast (ideally not buttered). Then at lunch, rather than goats cheese salad, with pine nuts and olive oil. Maybe just have the goats cheese with balsamic vinegar and black pepper.
Nuts and nut-butters are also popular these days but are high in fat and sometimes hard to control portion sizes. Aim for a thumb sized portion of nuts and go for a teaspoon of nut butter not a tablespoon. If you’re not sure if you are eating too many fats, simply track one or two normal days in a app (such as myfitnesspal), take the time to measure and weigh what you are eating. You should be aiming for about 60-80g of fat per day depending on your goal.
