So on Diet Tip 3 we are going to address fats. (and I’m going to tie in the extra veggie carbs boundary I gave you)
So if you are not already aware, there are several difference forms of fat, some good, some bad, some mediocre. Good fats are naturally occurring fats in nuts, seeds and mainly cold water fish. Fats also are found in most meats and dairy products. So just as all carbs are not created equal, neither are fats. If you get most of your fats from animal products (including butter, eggs, yogurt) or condiments (salad dressings, vegetable oils), then your fat gram intake is going to top off at 40-50 grams per day (this where I encourage you to eat more veggies!!!! to make up the difference). If you are getting your fats from cold water fish or nuts (avocados included), then you can take in up 60-65 grams of fat. If you limit your fat intake to 50 grams a day, then make up the difference with veggie carbs, NOT simple starch carbs. If you make it to the 60-65 grams of fat intake a day, then DO NOT exceed your 111 grams of carbs per day. Remember, these figures are based on your goal weight. These are not hard and fast. And also, keep in mind, this is to meet your weight goals. Once you get to your goal weight, you can coast with some increased intake.