Last month, I wrote about protein and how it’s likely you’re not getting enough. Aim for at least 1.6 grams of protein per kilogram bodyweight for maximum muscle retention and/or growth.
However, between writing that column and now, I began listening to another Huberman Lab podcast, in which some common myths about protein were dispelled. Huberman and his guest, nutrition and fitness expert Dr. Alan Aragon, discussed the timing of protein intake relative to strength training sessions, as well as the maximum amount of protein that can be digested at a given time.
I won’t go into the details here, but the short story is that protein intake and timing is much more flexible than once thought. I encourage anyone interested in building muscle and losing fat (aren’t all of us?) give that episode (“How to Lose Fat & Build Muscle, July 7, 2025) a listen.
Now, onto a new topic: fat.
I hope by now the general population isn’t afraid of fat, as many people once were, and instead is now concerned about the types of fat they are consuming.
Fat is an important part of our diet, as it helps our body function in a variety of ways. First, fat is an energy source. We get 9 calories per gram of fat, which is more than that from protein and carbohydrates, which both provide 4 calories per gram each. So, fat is high in energy. Secondly, fats are necessary to absorb certain vitamins (A, D, E, K), which are called ‘fat-soluble.’ Third, fats (in the form of lipids) form the membrane of our cells, as well as hormone production in our body. Lastly, visceral fat helps to cushion and protect our organs and insulate our body. A certain amount of visceral fat is necessary and normal, but with excess energy intake (i.e. calorie intake), both visceral and body fat will increase.
Additionally, fat in food is pleasing. It helps foods taste good, have a nice texture and promotes satiety after eating. Fat helps us feel full until our next eating occasion.
Fat is made from fatty acids, which can be either saturated or unsaturated. The term ‘saturation’ refers to how many hydrogen atoms are bonded to each carbon. In a saturated fatty acid, there are no double bonds, and instead each carbon is bonded to the maximum number of hydrogen atoms. Saturated fats tend to be solid at room temperature, can come from animals and plants (but mostly from animals), and are generally considered ‘less healthy’ as they can decrease your LDL cholesterol.
Alternatively, unsaturated fatty acids are just the opposite: a fatty acid chain of carbons with at least one double bond, which allows there to be fewer hydrogen atoms, hence it is not ‘saturated’ with hydrogen. Unsaturated fatty acids come in two types: monounsaturated (one double bond) or polyunsaturated (more than one double bond). Unsaturated fats are generally considered healthier, as they can help lower cholesterol and a person’s risk of heart disease. They are liquid at room temperature and tend to have a lower melting point.
Both omega-3 and omega-6 fatty acids are polyunsaturated, and are considered ‘essential.’ That means our bodies don’t make them; we must get them from our diet.
The Recommended Daily Allowance (RDA) for fat is 20-35% of daily calories. So, based on a 2,000 calorie diet, a person should be getting 400-700 calories from fat, which equates to 44-78 grams per day. However, the recommended daily limit of saturated fat intake shouldn’t be more than 10% of total calories, so aim for 20 grams or fewer of saturated fat.
Examples of food high in unsaturated fats include olives, nuts, seeds, avocados and fish. Olive oil is an example of a monounsaturated fat. Perhaps the biggest takeaway from this column should be the importance of consuming mostly unsaturated fats with all meals and snacks, both for enjoyment and nutrition.
Here are some easy ways to do that: add 1-2 tablespoons of peanut butter to your apple slices, top your salad with half an avocado, and incorporate cold-water fish (like salmon) into your diet weekly.
Next month: Carbs!
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