Speaking of dietary fat, this brings us to our last nutrient to discuss. While some people may fear carbohydrates in their diet, others fear dietary fat.
As long as you’re choosing wisely though, there’s no need to feel this way. Dietary fat is more calorie dense, so you do need to be careful how much you eat, but some fat should definitely be included in your diet plan.
This is what will help to keep you feeling satisfied after each meal and less likely to go in for a snack shortly afterwards. Since dietary fat takes so long to digest in the body by adding it to the meals and snacks you eat, you increase the total length of digestion, reducing your hunger.
Dietary fat is also important for keeping your hormonal levels up where they need to be so that you feel great on your diet at all times. Those women who choose to eat fat devoid diet will often complain about a lacklustre complexion, brittle hair and nails, along with a hunger level that never seems to let up.
Dietary fat can fix all this.
When adding dietary fat to your program, you want to turn to unsaturated and polyunsaturated sources. Stay as far away from trans fats and saturated fats as possible as these will only do your health harm.
Also remember to eat fats away from the pre and post workout period. During these times dietary fat will only slow down the deliver to the muscle tissues, which is precisely what you don’t want.
Keep your pre and post workouts strictly carbs and protein and then make the other meals focused more around protein, healthy fats, and vegetables.
The Top Choices Of Healthy Fats To Consume Include:
- Olive oil
- Safflower oil
- Flaxseed oil
- Sunflower seeds
- Natural nut butter
- Fatty sources of fish
If you can choose most often, you’ll be doing your best to promote a lean body composition and optimal health.
Flaxseeds, walnuts, and fatty sources of fish are especially important because these are the main sources of omega fats, which is the type of fat most powerful for enhancing your health and promoting a leaner body composition.
Again, there’s no minimum or maximum recommendation for dietary fats as they have to fit in with your total calorie intake target. For reference sake though, aim to consume no less than 15% of your total calories from dietary fat.
This is the minimum amount you need to help keep your hunger under control and hormones at an appropriate level.
So that covers the main macronutrients that you must be eating on a daily basis. Take some time now to figure out your targets so that you know what you should be getting.
Once you’ve done so, then you should utilize a calorie and nutrient tracking program such as one of the many phone applications out there or internet sites (www.MyFitnessPal.com for example) to help keep track of everything and ensure you are eating what you need to be.
These sites make things highly organized and easy so that you can be sure that you do reach the goals that you’ve set out for yourself.
Another important thing to think about and make sure you’re well aware of is hydration. If you’re not properly hydrating, this can result in a slowed metabolic rate, higher levels of fatigue, and just a general sense of being unwell.
When it comes to hydration, make sure to choose low-calorie or calorie-free options that contain no caffeine.
The best choice is water, followed closely by herbal or Green tea. Coffee can be okay in moderation as it does have that caffeine, but be careful not to add high amounts of sugar or full fat cream or you’re going to increase your calorie intake significantly.
Active women should be drinking at least ten cups of fluid per day, if not more to ensure they are getting what they need after their workout sessions.