Fats can be you friend too!

There are some people who say they don't eat fat because they increase fat, and here's when I tell them that fats are not the enemy, excluding them from diet is not the best decision we can make when it comes to being healthy and improving  body composition. 

 Yes, it is true that fats are high in calories because they bring 9 per gram, but the hormonal response they generate is beneficial, they help control insulin levels, elevate testosterone, control anxiety / appetitol, etc.  Whether you like it or not, fats are necessary, the key is to know how to choose high-quality sources, such as avocado, olive oil, salmon and nuts.  Now, the important thing with the nuts and the butter they make with them is to control the quantity, 1 or 2 spoons of 15 milliliters a day., Or 12 or 24 units of any dried fruit, no more of that. 

 Remember that the healthy and recommended is to consume between 40 and 60 games of good fat per day (1 spoon of almond butter has 9 grams of fat and 90 calories, 1 spoon of olive oil has 14 grams of fat and 140 calories), only  to choose and administer the sources from where we get this macronutrient.  

Fat is a power source, so ifit causes you to consume a little bit more fat, the ideal is that you lower carbohydrate consumption, and if you prefer a high carbohydrate diet, you better control your fat intake, and it always includes protein in each  of your meals, it's as simple as that.  

Another thing, women tolerate a diet with more fat than men and men better tolerate a diet with more carbs, and this is because our hormonal environment is different.

  Anyway, there is no need to remove fat consumption, at the end of the day the key is to burn more calories than we consume to lower and burn the same thing we eat to keep us.