Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 60

Minimum fat requirements are uniform irrespective of activity level and are matched for health and sport outcomes. The minimum recommendation is around 0.3g per pound of body weight per day–this amount makes it very likely that enough essential fats (Omega-3 and Omega-6 fats) will be consumed to meet minimum needs. In addition, this minimum value ensures enough fat intake to support sufficient testosterone, estrogen, and prostaglandin production for best body composition and performance outcomes. As with other nutrients, there is some variance in this value based on the individual; 0.3g per pound of body weight per day figure covers almost all individuals in most circumstances. In terms of maximum fat intake, current science suggests that as long as fats are not so high as to violate the CCH for carbs, proteins, and calories, the amounts eaten within these constraints can be considered healthy. There is some evidence to suggest that keeping calorie contribution from fat under 40% of total daily calories might be better for gut health and body composition, so this is a sensible maximum to consider within caloric constraints. What types of fats and in what ratios they are consumed can alter health and body composition outcomes. (See chapter 5.)

It must be noted that some individuals will have slightly better bloodwork at lower or higher fat intake levels. If health is your number one priority, trying different ranges and assessing your health with a medical professional via bloodwork is likely a good idea. This means that some people might be able to have a diet that meets minimum carb, protein, and micronutrient needs and is relatively high in fat and still be very healthy. Some prerequisites in quality of food sources would have to be met on such a diet, but it is within the realm of possibility. Unfortunately, such a diet is not optimal for performance or body composition changes.