That’s a good question…and the answer is!

It’s different for everyone. I know that sounds like a cop out but it’s true. Everyone’s energy needs are a little different. But, there are some guidelines you can follow.

First, let me start out by saying that nutrition doesn’t have to be as friggin difficult as many would like to have you believe. There is an insane number of diets out there from the very strong and rooted in science to the completely ridiculous.

I personally am a fan of ketosis. So that’s what I’m going to base this blog on. The two biggest roadblocks to good health and being in a state of ketosis are the entire Big Food industry and carbohydrates themselves.

The Cliff Notes version of what ketosis is: Your body uses fat instead of carbohydrates as it’s primary source of energy. The fat is broken down into ketones and these ketones are what the body uses for energy. All of the tissues of your body function better on ketones then on the sugar from carbs.

So how much fat should I eat…?

Some resources say 65-75% of your total caloric intake. Some say 75 – 80% of your total caloric intake. Catch 22 with this is “what if I don’t know my total caloric intake for a day?” or I don’t know what it should be? How the hell are you supposed to calculate with any accuracy from a guess.

Second…counting calories is not important for most people because the number of calories you eat has a small impact on weight loss for most people. Any system that guides/directs people into counting calories won’t be one of my favorites.

So How Much Fat Should I Eat…?

Let’s keep things simple. We’ll start with your protein intake. Up to 1 gram of protein per pound of bodyweight…but wait…I’m overweight by 40 pounds…that’s a lot of protein. True!

So, use your goal weight as the reference point for protein. Now, if you are eating whole foods, nutrient dense foods your protein should be easily covered. Grass fed, free range chicken, beef, pork, lamb, duck will supply you with all of the protein and most of the fat you will need.

Along with the protein you can eat as much leafy green vegetables as you’d like as well as things like peppers, celery, cucumbers…etc. Now, here’s the best part, if you eat your 1 gram per pound of bodyweight each day along with your veggies and you’re not hungry…then you’re done.

Now if you are still hungry after eating all of that then you can add….more….FAT!! Avocados, olives, coconut oil, olive oil, cod liver oil, butter, lard, tallow, almonds, pecans, macadamia nuts, cashews… just stay away from soy, vegetable oils (all of them…including safflower, canola, corn oil…etc)

Only eat enough fat to feel satiated. It’s really that simple. If you do this and really stick to it you will feel better, improve your complexion, improve your mood, lose weight and gain energy.

What about carbs? Try your best to avoid them or at least stay under 50 grams of carbs a day. If you are going to eat carbs try to eat fruits instead of grains…you’ll get more nutrition out of fruit.

If you eat carbs you run the risk of over eating because carbs make you hungry for more carbs.

So eat enough fat, protein and veggies so that you feel satiated and not hungry throughout the day. If you are very active you’ll need to add more fats then someone who is not active at all because your activity level will require more energy…thus more FATS!!

Thanks for taking the time to read this!

Coach Carlo

CrossFit Furion