Tip The Food Pyramid Was Wrong About Fat Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip The Food Pyramid Was Wrong About Fat See this pro bodybuilder' s recommendation for dietary fat Hint It' s the opposite of the USDA by Mark Dugdale August 2, 2018April 5, 2021 Tags Feeding the Ideal Body, Nutrition & Supplements, Olive Oil, Omega-3 Fatty Acids, Tips The Pyramid Corrected The USDA food pyramid should actually be inverted, minus the sugar aspect. Sugar is best avoided, but fat, vegetables, and protein should make up the bulk of your diet. Keep in mind, fat contains 9 calories per serving as opposed to 4 calories in both carbs and protein, respectively. Fat is also less thermic than protein. Fat plays a role in all sorts of bodily functions from heart health, joint health, immunity, and circulation; not to mention energy production and positive impact on insulin sensitivity. Its list of jobs is long, so fats play a much more prominent role in my diet now than it did 20 years ago while caught up in the low-fat diet craze. As a 220 pound bodybuilder, my fat intake runs around 100 grams per day when my goal isn't to step on stage absolutely ripped. You'll need to tinker a bit with your intake to find what works best for your body. Sources Matter Most However, what's significantly more important than the amount consumed is the source. Saturated fat isn't the demon the media portrays, provided it's coming from organic, grass-fed meats or coconut oil. Monounsaturated fats should be your focus. Think olives, avocados, almonds, organic butter, etc. Whenever possible, eat your fat via the food source from which it's derived. I recommend it over consuming just the oil, which I liken to porn. You know, sex without the physical intimacy of another person. Indulging in Castelvetrano green olives is far better than swallowing a tablespoon of just olive oil. Stay far away from polyunsaturated oil (vegetable oils/omega-6) because they easily become rancid and create inflammation in the body – the root of all sorts of chronic diseases. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Eating Tip Don t Do This to Fruits or Vegetables You'll wipe out half their nutrients. Nutrition & Supplements, Super Health TC Luoma July 18 Diet & Fat Loss Tip The Forgotten Importance of Maintenance Phases Cut, bulk, cut, bulk, repeat. What's missing? The crucial maintenance phase. Here's why you should never skip it. Bodybuilding, Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips Tom MacCormick October 30 Eating It s Not About the Food – Part 1 Better nutrition is more about altering lifestyle habits and less about the food. Here’s why. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements John Berardi, PhD October 27 Diet & Fat Loss Big Bulking Tips Trying to get big? Here's how to do it in the shortest amount of time. Check out these six tips that'll make even the skinniest guys huge. Bodybuilding, Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements Dave Barr October 10