Which & How Much do Women Need? If you’ve ever been confused about or scared of fat in your diet—questioning whether they’re good, bad, or somewhere in between—you’re not alone. The world of dietary fats can seem like a minefield, especially when we’re trying to make the best choices for our health and weight. But here’s the truth: not all fats are created equal.
Scared of fat …
I used to be avoiding fats at all costs when I was younger.
I was in my late teens during the ‘80’s, the era of the “fat free” everything. That messed up my thinking about my diet, and started this fat phobia. Then years later came the high-carb phase, which was good for then. Now, over the age of 50, I’m in between, feeling good, lots of energy, strength, being happy with my weight on a moderate to lower carb diet, with higher fats and higher protein intake.
The benefits of healthy fats for women are too important to skip over or just not take in consideration. And no, I did not gain any weight. These past years I have learned a lot and that has changed the way I view food and how I fuel my body, also by including healthy fats in my daily diet.
What you ate or missed and could get away with when young might not be the best for your health and weight when over 40! It is what it is. Some changes were needed.
What are “bad” fats?
The chances are high that you know that trans- and saturated fats are bad for your health, increasing risk of various grave conditions in the body.
These fats are mostly found in fried foods, full fat dairy, meats, processed everything like sauces, cookies, chips, sausages, deli meats etc.
But many make a pile of all the fats, including the healthy ones needed for proper body functions,and stop consuming them all together.
Choosing the right fats in the right amounts is crucial.
And with fats we immediately think of weight gain right? And our heart …
“Are Fats Really Bad for Weight Loss?”
This is a question many of us ask, especially as we get older and try to maintain a healthy weight. But what if I told you that not all fats are the enemy? In fact, the right kinds of fats can actually help you lose weight and keep it off.
Healthy fats, especially from plant-based sources like avocados, nuts, seeds, coconut and olives, are essential for overall health. Healthy fats as they are found in nature. These provide energy, support cell function, and help your body absorb vital nutrients.
For women over 40, they also play a crucial role in hormone balance, which can be particularly beneficial for weight management.
I like to stay close to the source of the fat, I eat the olives, the coconut meat, the avocado etc. but when an oil is needed I opt for olive, flax, avocado or coconut oil.
How Much Fat do Women Need on a Plant Based Diet?
It’s important to include a moderate amount of healthy fats in your diet—about 20-35% of your daily calories should come from healthy fats, which on a 2000 cal. diet equals about 44 – 78 grams / 1.55 – 2.75 ounces of fat. However, this can vary depending on your individual health needs and weight loss goals. Getting enough without overdoing it is the way to go.
Many women worry that eating fats will lead to weight gain. The key is to avoid unhealthy, processed fats and instead focus on natural, plant-based fats that can actually support your weight loss efforts, in the right amounts.
To give you some insight on how much of various healthy plant-based fat sources equal 44 grams of fat, here are some examples:
- Walnuts contain approximately 18.5 grams of fat per 1 ounce / 30 grams (about 14 halves).
- Avocados contain about 21 grams of fat per 1 medium avocado (150 grams).
- Chia seeds contain about 8.6 grams of fat per 1 ounce / 30 grams (about 2 tablespoons).
- Flax seeds contain approximately 12 grams of fat per 1 ounce / 30 grams (about 2 tablespoons).
- Almonds contain approximately 14 grams of fat per 1 ounce (about 23 almonds).
- Olive oil contains about 14 grams of fat per 1 tablespoon.
These examples should give you a good sense of how much of each food you need to reach 44.4 grams of fat, which is a typical minimum daily fat intake recommendation for someone following a balanced 2000cal. diet. You can calculate your needs by taking your needed calorie amount for the day. In combination with your goals of losing, keeping or gaining weight you take the amount of percentage fats you want to consume.
Example,
for a diet of 1800cal. x 25% = 450cal. divided by 9 ( the amount of cal. per gram fat ) = you need 50 grams of fat per day if you want 25% of your energy coming from healthy fats.
Good Fats: What They Are and Where They’re Found
1. Monounsaturated Fats, found in:
Olive oil, Avocados, Nuts (almonds, walnuts, cashews), Seeds (pumpkin, sesame), Peanut butter and other nut butters
Why They’re Good: Monounsaturated fats are known for their heart-protective properties. They help reduce LDL cholesterol levels while maintaining or even increasing HDL cholesterol levels. These fats are also anti-inflammatory and can improve blood sugar control, making them beneficial for preventing type 2 diabetes.
2. Polyunsaturated Fats (Including Omega-3 and Omega-6 Fatty Acids), plant based sources:
Flax seeds and flax seed oil, Chia seeds, Walnuts, Sunflower oil and seeds, Soybeans
Why They’re Good: Polyunsaturated fats, particularly omega-3 fatty acids, are essential for brain function, reducing inflammation, and protecting against heart disease. Omega-6 fatty acids, when consumed in balance with omega-3s, are also beneficial for heart health. These fats are necessary for building cell membranes and producing essential hormones.
3. Coconut & Coconut Oil are a case apart. There unique structure, mostly made up of medium-chain triglycerides (MCTs). About 50% of the fatty acids in coconut oil is lauric acid, these are rapidly absorbed and used for energy, rather than being stored as fat. For the many health benefits of coconut I will share a separate blog post and link it here.
Can Eating Fats Help Me Lose Weight?
Yes! Healthy fats can help you feel full and satisfied, reducing the urge to overeat. They also help regulate your metabolism and provide long-lasting energy. Eating the right amounts is of course of importance.
Why Do I Need Fats if I’m Trying to Lose Weight?
Fats are essential for absorbing vitamins like A, D, E, and K. They also help keep your hormones balanced, which is particularly important for women who may be experiencing hormonal changes.
Why Women Over 40 Need Healthy Fats
As we age, our bodies go through many changes—hormones fluctuate, metabolism slows, and the risk of chronic diseases increases. Healthy fats play a crucial role in managing these changes.
1. Hormone Balance: Healthy fats are crucial for hormone production, including estrogen and progesterone, which are particularly important for women over 40 as they approach menopause. Balanced hormones can help alleviate menopausal symptoms such as hot flashes, mood swings, and weight gain.
2. Heart Health: As women age, the risk of heart disease increases. Consuming healthy fats helps protect the heart by lowering bad cholesterol and reducing inflammation. Omega-3 fatty acids, in particular, are known for their heart-protective benefits.
3. Skin Health: Healthy fats help maintain skin elasticity and hydration, which can decline with age. They support the production of natural oils in the skin, keeping it looking youthful and reducing the appearance of wrinkles.
4. Brain Health: Healthy fats are vital for maintaining cognitive function and preventing cognitive decline. Omega-3 fatty acids are especially important for brain health, helping to protect against memory loss and age-related cognitive issues.
5. Weight Management: Including healthy fats in your diet can help you feel full and satisfied, reducing the temptation to overeat. They also support metabolic health, making it easier to maintain a healthy weight as you age.
Switching to healthier fats doesn’t have to be difficult.
Steer clear of trans fats and highly processed oils found in many fried, processed foods. Instead focus on natural, plant-based fats that can actually support your health and weight loss efforts.
Examples of How to Replace Unhealthy Fats and Include Healthy Options in Your Daily Diet,
- Avocado Toast: Spread mashed avocado on whole-grain toast, and top with a sprinkle of seeds for a satisfying and heart-healthy breakfast.
- Nut Butter Snacks: Enjoy a spoonful of almond or peanut butter with apple slices for a delicious and nutritious snack that keeps you full and energized.
- Smoothies: Add chia seeds or flax seeds to your morning smoothie for an extra boost of omega-3s.
- Homemade Trail Mix: Combine nuts, seeds, and dried fruit for a snack that’s packed with healthy fats and fiber.
Coconut Almond Energy Bars
These are made with leftover almond pulp, about 1/2 cup, you can also use almond flour but may need to add a few tbsp. water if too dry.
Add 2 Tbsp. Almond butter, 2 Tbsp. coconut butter or coconut oil, soft, 1/2 cup desiccated coconut, 2 Tbsp. liquid sweetener, I used rice syrup and a some stevia, to taste.
And a little vanilla and tiny bit of pink salt.
You mix the ingredients by hand or foodprocessor, press it in a lined baking dish and refrigerate before cutting with a sharp knife. Njoy!
A few more favorite recipes rich in healthy fats for you to try,
Turmeric Dipping Sauce from Seeds
Why Avoiding Unhealthy Fats Matters
Unhealthy fats don’t just affect your waistline; they can have serious implications for your overall health. From increasing your risk of heart disease to contributing to weight gain and chronic inflammation, these fats can wreak havoc on your body. As we age, the stakes get even higher, making it more important than ever to choose our fats wisely.
Conclusion
Avoiding unhealthy fats and embracing good fats is essential for maintaining our health, especially as we age. By making simple swaps and incorporating more monounsaturated and polyunsaturated fats into our diet, we can protect our hearts, balance our hormones, and keep our skin glowing.
Remember, fats are not the enemy—it’s all about choosing the right ones in the right amounts!
Tina x
ps. If you want to learn to master your eating habits and stop eating more than you need … more food than you need, more junk than your body needs, more often than it’s good for you, my new guide/workbook “Interrupt Your Overeating” might be just what you need!
Read HERE what it can do for you.
