How much fat should I eat?
Short answer first. Full logic in the chapter.
Dietary fats are The Glue — essential for hormones and brain health, but devastatingly easy to overeat at 9 calories per gram (vs. 4 for protein/carbs).
Measure ruthlessly. A casual drizzle of olive oil can silently add 200+ calories. Use a digital scale.
Good sources: Olive oil, avocado, nuts, seeds, natural fats in eggs and salmon.
Portion realities:
- 1 tbsp olive oil = 120 kcal
- 30 g (1.1 oz) almonds = 180 kcal
- Half an avocado = 160 kcal
Fat doesn't make you fat by default — but it's the easiest macronutrient to accidentally overeat. The math will always crush you if you eyeball it.
Chapter 5: The Math of Fat Loss
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