• Monika

How a serving of fat really looks like?


One of the easiest ways to put on weight is to eat too much dietary fat, regardless whether it's the healthy or the unhealthy kind.

Fat is very calorie dense which means that gram by gram it has over twice as many calories as protein and carbohydrates.

Most people don't even realize that they are overeating on fat as the calories add up from multiple unsuspecting sources spread throughout the day such as handful of nuts here and there, avocado toast, popcorn, creamer in the coffee(s), fruit dipped in peanut butter and drizzles of olive oil.

Today I wanted to show you exactly how a serving of fat looks like so you can have a better idea on how to pick your fats in order to achieve your body composition goals.

For reference purposes, on average my clients (who are trying to lose weight) consume between 50 to 70 g of dietary fat a day so keep that in mind when going through the photos.

Some other sources that I didn't have pictures for:

Whole Milk - 1/2 cup, 73 calories, 4 g fat

Half & half cream - 1 tablespoon, 19 calories, 1.7 g fat

Heavy whipping cream - 1 tablespoon, 52 calories, 5.2 g fat

Butter - 1 tablespoon, 102 calories, 11.5 g fat

Chocolate chip cookie (subway) - 220 calories, 10 g fat

Anybody surprised with some of the numbers? Have I forgotten a source you wished you saw here?

Let me know your thoughts!

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