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Healthy Levels of Fat “If you’re active, about 40 percent of your calories should come from carbohydrates, another 30 percent from protein and the other 30 percent from fat in general,” says Axe, adding that this has the added benefit of helping prevent arteriosclerosis. “Some people may consume a greater percentage of healthy fats if the goal is to become a fat burner.” “There is no one-size-fits-all approach to weight loss and


health,” Hyman reminds us. “Low-carb, higher-fat diets work for most people, but for some, they may not be optimal in the long term.”


Judith Fertig writes food health articles and cookbooks from Overland Park, KS (JudithFertig.com).


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Functional medicine physician Mark Hyman suggests that we include four to five servings of fat in our diets every day. “In the last five years, the scientific evidence has been mounting that high-fat diets outperform low-fat diets for weight loss and for revising every single indication of heart disease risk, including abnormal cholesterol, diabetes, hy- pertension and inflammation,” he says.


Each amount listed indicates a serving size.


Nuts (a handful of walnuts, almonds, macadamia nuts or cashews) Seeds (a handful of pumpkin, sunflower of flaxseed) Most plant-based liquid oils (one tablespoon of olive, safflow- er, sesame, avocado, macadamia, grape seed or walnut oil) Fatty fish (4 ounces of salmon, herring, mackerel, sardines, tuna or trout) Avocado (one-half to one avocado) Extra virgin coconut oil (one tablespoon) Organic coconut milk (one-quarter cup) Olives (one-quarter cup) Grass-fed animal butter, clarified butter or ghee (one table- spoon)


Aim to eat fats that remain liquid (not solid) at room tem- perature; it’s a sure sign of heart-healthy, unsaturated fats.


Source: Adapted from Eat Fat, Get Thin, by Mark Hyman, M.D.


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