7 FATTY FOODS WHICH SHOULD NOT BE FOUND ON ANY NUTRITIONAL PLAN
Fat is probably the most misunderstood macronutrient in your diet. The first thing to remember about high-fat foods is that they are not to blame for the obesity wave. Fett has been labeled the culprit for the past 40-50 years. Suddenly it was said that fat-free is the holy grail. So people stuffed their stomach full of supposedly healthy, fat-free foods and what happened?
They were getting fatter! The imprint fat-free says nothing about whether a food is healthy. Most foods that require this print are processed beyond recognition and actually make you fat.
In fact, fat is absolutely critical to your body and should be a not to be underestimated part of your daily calorie intake.
How much fat does my body need?
According to the Academy of Nutrition and Dietetics,  around 20 to 35 percent of an athlete’s daily calorie intake should be fat. So your body always has enough fat available to replenish the fuel after sports and you have enough space for carbohydrates and protein. If you eat less than 20 percent fat, your performance may suffer.
Today, we would like to introduce you to 7 healthy, high-fat foods that should be on the menu of every athlete:
Many people still think today that butter is a taboo. Stop living in the 90s! Saturated fat is not a death sentence. At least I do not want to give up butter – first, because of the taste, second, because of all the vitamins, minerals and the healthy omega-3 to omega-6 fatty acid ratio.
Butter is good for your cells, brain and nervous system and can improve your metabolism, immunity and even vision . In addition, butter contains useful medium-chain fatty acids, which serve as a great fuel source. A slice of protein bread with a little bit of organic butter one to two hours before training will not only fill you up but will also give you some extra power.
30 grams of almonds (about 23 pieces) contain around 170 calories, 15 grams of unsaturated fatty acids and 6 grams of protein. That may sound like a lot of calories, BUT – in a study  in the International Journal of ORMD, half of the participants included almonds in their diet, while the other half ate the same daily calories, but without almonds. The result?
The almond eaters lost more body fat than the non-almond eaters. According to researchers, the high fiber content of almonds prevents absorption of some of the fat calories. Do you know the diet pill, Alli? Almonds are basically a natural fat blocker, just without the whole side effects aka permanent diarrhea.
Almonds are also great for building muscle. They contain essential vitamin E, which protects your muscles from free radical damage during and after exercise, so they can regenerate faster and grow better.
Avocados are more than just guacamole. The fruit that was demonized in the 80s due to its high-fat content is basically a natural butter. Avocados have a rich, creamy taste and can be eaten a spoonful, unlike butter.
Sure, most avocado calories are fat calories. But the good news is that these are heart-healthy, monounsaturated fatty acids. These fats help your body absorb vitamins like A, D, E and K better. What’s interesting for you as an athlete: avocados contain more potassium than a banana. Half an avocado covers 14 percent of the recommended daily requirement for potassium, whereas a banana only covers 10 percent.
Another stupid food … or what do you think of bacon first? Most of us think of her poor heart, which is flooded with bad fatty acids. High-quality organic bacon contains mainly the same unsaturated fatty acids as olive oil. And now you know that olive oil is very healthy for us. Organic bacon also provides your body with a good dose of B vitamins and zinc that can improve your athletic performance.
Important in bacon selection is that the meat comes from free-range animals that have not been given growth hormone or antibiotics. A few slices of bacon with a load of fiber-rich vegetables is great to cover your needs after training.
Peanut butter, or almonds as well, contains tons of healthy fats and can be eaten at almost any time of the day. In the morning smoothie or oatmeal, on a slice of protein bread, in combination with a few apple or pear slices etc.
If you, as a hungry athlete, need 3000 calories or more every day, it can quickly get expensive. Protein bars and shakes go pretty well into the money. Two tablespoons of peanut butter, on the other hand, only cost you a few cents and will give you around 7 grams of protein and 16 grams of fat. For even more protein, we recommend that you drink the nut butter with a glass of whole milk.
About 70% of the fatty acids in Greek yogurt are saturated. You may even see a gram of trans fat on the label. Do not worry: Unless partially hydrogenated oil is on the pack, it means a naturally occurring type of trans fat called conjugated linoleic acid (CLA).
Artificial trans fats are unhealthy, but natural trans fats that form in the rumen of ruminants can prevent diabetes, heart disease, and cancer. While Greek yogurt may contain more fat than regular yogurt, it also contains twice as much protein, fewer carbohydrates, and almost no lactose.
Coconut oil has long been spoiled as a villain because it consists of almost 90 percent of saturated fatty acids. But: More than half of the fatty acids in coconut oil are medium-chain triglycerides (MCTs). These MCTs are metabolized differently by the body and, unlike most saturated fats, are rarely stored as body fat. The body uses them, much like carbohydrates, rather than energy.
The only difference: unlike carbohydrates, they have no negative effects on blood sugar levels. A tablespoon of coconut oil is ideal if you need a quick boost of energy before training. Or you mix the oil in your coffee or smoothie in the morning to get started faster.