Healthy Fats, I need help!

kelseyrenee2010

I'm trying to eat as clean as possible to lean out, whike maintaining my muscle mass I have. Counting my Macros is a new thing, so I'm trying to get it all figured out. I know which proteins and carbs are good and clean, but I'm struggling with what types of foods that will fit into a clean diet and help me reach my macro goals. Help please!!

NikishaRichelle

Avocados, nuts, olive oil and coconut oil are all good ones.

Georgia422016

Eggs are amazing! high protein and healthy fats. avocados are good for healthy fats too. any kind of meat and fish will help you reach the protein goal, as for carbs fruit and veg are best (quinoa is good for carbs and protein)

rhtexasgal

Give yourself permission to eat the skin of baked chicken. It is full of healthy unsaturated fats. Now it is a bit high in calories but not harmful if done every once in a while. However, this does not apply to breaded and fried chicken! I will also occasionally eat the fat on a steak too.

What MrsNikiG suggests above is also good too ...

dopeysmelly

really depends on what your goals are, how you define "clean", your budget and what you like eating. I guess you would want anything which is minimally processed, so nuts and seeds, along with avocado as mentioned could be good. but if you eat meat, you might choose to eat organic or non-GMO. Really depends on your own values as a person.

as I understand it, to maintain muscle mass while in a deficit you need to eat sufficient protein (although I've not seen a reasonable definition of what "enough" is), but also make sure you USE those muscles. This might be more applicable for people with lots of weight to lose, I don't know (I lost a lot of weight and didn't have any trouble in losing fat v muscle, and didn't eat huge quantities of protein).

Most important thing is to find a way to eat food you enjoy within your goals. Maybe try putting together a couple of days of meals into MFP (pre-logging) and see what the macros look like?

WholeFoods4Lyfe

Be careful eating too many nuts if PUFA is a concern for you.

Otherwise, avocado, full fat dairy, evoo, coconut oil, ghee/butter, lard, fattier cuts of meats, etc.

jgnatca

More on the different sorts of fats:
http://www.webmd.com/diet/guide/types-of-fats-topic-overview

The fats you really want to avoid are the trans-fats. You can read the packaging if you're not sure.

Edamame seed pods I love because they have all three macros in about equal balance. Very satisfying.

I keep a canola oil for hot frying and EVOO for salad dressings in my cupboard, as well as unsalted butter for my baking.

kommodevaran

First you have to define your concept of clean diet. Then you'll know what fits or not.

lemurcat12

kommodevaran wrote: »

First you have to define your concept of clean diet. Then you'll know what fits or not.

This.

Here's a decent source to read about different types of fats, if you want: http://www.hsph.harvard.edu/nutritionsource/healthy-fats/

ariellenkov

Avocado, nuts, seeds, almond butter

Need2Exerc1se

A lot of healthy fats are processed so if by clean you mean unprocessed, then you'd need to stick to nuts, avocado, salmon, and other whole fatty foods