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fat.

the third component of macros is fat. not only, fats provide energy, but it is to keep you full too.
 
fats are needed by our bodies to provide essential fatty acids and to carry fat soluble vitamins such as vitamins A, D, E and K. We often divide fats into two types: saturated fats and unsaturated fats.
 
usually, we recommend to limit the amount of saturated fats we eat, and to use mainly unsaturated fats to improve our health. the types of fats that we eat are important. fats from plant sources like nuts, avocados, and vegetable oils are excellent sources. fats from animals have their place in a healthy diet, too, but should be eaten in lesser amounts since they are higher in saturated fats, which can affect heart health. fats should usually make up 30% of all our energy that we eat in the day.
 
you should try to consume fats in each meal since they will help to keep you fuller longer. but fat shouldn’t be eaten right before or during workouts since your body requires quick energy during those times
 
1 gram of fat = 9 calories.

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