First, understand when it comes to fat loss, you have a given amount of calories to work with in a given day. Our macronutrient (protein, carb and fat) percentages always add up to 100%.
First and foremost (regardless of our goals) you must meet your protein requirements. Once those are met, the remainder is about balancing carb and fat as percentages of total calories.
From a fat loss perspective, lowering carbohydrate intake will lower overall insulin levels and make stored fat more readily available as well as allow fat to enter our muscles for fuel.
Low fat diets prevent the body from learning to use fat as fuel. We want our bodies to use fat as fuel rather than store it in midsection or thighs. Low fat diets also have hormonal impacts that further negatively affect body composition goals. Including fat in your diet has a major satiating effect. In other words, you feel more full given the same amount of calories. Dietary fats release a cascade effect of hormones related to appetite regulation. Feeling satisfied after a meal will result in less breaking of your diet!
Just remember: fat does contain 9 calories per gram compared to 4 calories in protein and carbohydrates. We are not saying to eat all the fat you want! Reduce the amount of carbohydrate in a meal and replace it with a good fat like nuts, seeds, avocado, grass-fed butter etc.Measure these fats and have a little with every meal! On top of meeting your body composition goals, you will have great hair, skin, nails, and bones! Try adding a tablespoon of grass fed butter to our oatmeal like above.