In this video we talk about special considerations to take into account when counting fat macros.
#1-Pretty much any animal protein you consume (beef, pork, poultry, seafood) will contain some amount of fat. This will be on the high end for things like bacon and pork, and on the much lower end for things like boneless skinless chicken breast. Be sure to account for the fat of your protein when tabulating your calories and macros.
#2: Don't worry about being 100% perfect. If you put olive oil on a salad there will inevitably be some at the bottom of the plate/bowl that you didn't consume. When cooking meat fat will render out sometimes in a way in which you won't be able to calculate it or consume it. Just do your best when it comes calculating macros and calories. Don't worry about every drop of oil/fat.
#3 There are three main ways to incorporate healthy fat in a meal:
-Roast your veggies/meat in oil (roasting green beans in coconut oil)
-Sauté your veggies/meat in oil (sautéing kale in ghee)
-Drizzle oil on your veggies/meat (olive oil on a salad)
#4 It's near impossible to meet your daily calorie needs with just protein and carbs with no fat. Fat is important and should not be ignored. Physiologically speaking fat is the main fuel source for most of what we do on a daily basis not carbs.
#5 Athletic Considerations- if you're an endurance athlete you can get away with higher fat, lower carb diets since endurance activities involve the aerobic energy system which primarily relies on fat. However, doing things like BJJ, MMA, high intensity CrossFit etc, require more in the way of carbs.