Does anybody have any? I'm also confused about what you can consider a 'fat' and what you can't. For example, "light" peanut butter.. considered a fat or not? How about light margarine? Thanks for the help
I'd say yes to both of these, but there are lots of other choices too. For instance, butter, real salad dressing, avocados, bacon, olive oil. I have a problem "remembering" to eat fats, and often when I'm not losing I look back at my journals and see that the fats have fallen by the wayside again. So I add 2 oz of avocado to my salad, or drizzle some olive oil on it, or put some PB on celery, etc. It somehow goes against my mindset to deliberately eat that fat, but I do know it helps in the long run.
Doesn't your peanut butter and margerine have nutrition labels on them? If they do that should give you the grams of fat. Fat can be found in nuts, butter and margerine, salad dressing, oil, avocado, mayonnaise, olives, cheese, sunflower seeds, etc
My week one guide says 2 - 3 points per day of fat: oils, margarine, mayonnaise, salad dressing, butter.
Lighter: Is your Week 1 guide from 123 Success? Because the Winning Points program does not direct members on points distribution till further in to the program (week 6 I believe)...
Divvy: Fats are considered to be oils, dressings, butter, margarine. Avocados are considered fruits/veg and bacon is not considered a fat in the true sense of the word. When WW tells you to eat fats (at the rate of approx 2-3 points per day, based on the 123 Success Program, it means add fat to your foods in addition to what is already part of the makeup of the food3 points of butter/oil/marg/peanutbutter on top of whatever you have in the food (the fat in chicken, tuna, beef, other "embedded" foods don't cout,
the reasons for the additional fat are, for starters,
1. You need the fat for hormone production (estrogen is a fat-dependent hormone, required for it to be produced
2. For breakdown and digestion/absorption of the fat soluble vitamins (A, D, E, and K)
3. For digestion in general: prevents constipation
4. For prevention of Gall bladder disease. It has been found that people who stay away from fat tend to suffer from gall stones (if they are prone) when they are on a restricted calorie diet... And the truth is, who wants to find out if you're prone to it, you just want to be healthy.
I wouldn't bother with "light" PB - all they do is decrease the fat and increase the sugar, thereby defeating the purpose of trying to get more fat in! Natural PB might be a better option though, more "pure" and therefore better for you, theoretically. (Man, I love PB, really can't keep it in the house.)
On nuts, there are also some that are better than others, esp. almonds and cashews, and peanuts are not that great for you. I find Brazil nuts incredibly boring tasting and would not recommend, although they are huge and 2 will count as your fat serving (1 point per NUT!)
Olive oil (the purer the better) is quite a good source of heart healthy fat.
As Pat mentioned, avocado is also a good source. Like "light" PB, I don't think I'd bother with "light" margarine if you're specifically looking for fat improvement.
Hope these help somewhat. It's a struggle some days, isn't it?
Ideas for getting the fat in
So I add 2 oz of avocado to my salad, or drizzle some olive oil on it, or put some PB on celery, etc. It somehow goes against my mindset to deliberately eat that fat, but I do know it helps in the long run.
