Fats Are Not Optional

Decades of low-fat dogma left a generation afraid of one of the most important nutrients in the diet. Fat is not just an energy source, it is the substrate from which your body builds steroid hormones, including testosterone and estrogen. It is also required to absorb the fat-soluble vitamins A, D, E, and K.

The practical floor for most adults is around twenty percent of total calories. Going below that for any extended period reduces hormone production, dries out skin and joints, and makes meals less satisfying. The ceiling, for most people, is around forty percent, but the right amount within that range is largely a question of personal preference and training demands.

Fat does have nine calories per gram, more than the four in protein and carbs. That makes it easy to over-consume if you are not paying attention. Use it deliberately rather than constantly, and your diet will be both more enjoyable and more effective.