Since you've made many of the essential changes for fat consumption in the beginner phase, the intermediate phase instructions are quite simple:
- As I've said in the carbohydrate section for this level, never eat commercially prepared French-fries. They are one of the most toxic foods you could eat. Most contain 100 percent trans fatty acids.
- Eliminate margarines, as they are another source of trans fatty acids.
- You should regularly be consuming krill oil regularly by now, as it is one of the few and best sources of omega-3 fatty acids that most people are sorely lacking in their diet but are essential to optimal health.
- Olive oil is not only acceptable but highly recommended as it has a fat in it called squalene. This is a potent antioxidant and will protect the fish oil from going rancid (becoming oxidized) once it is in your body.
- Avocados, walnuts, egg yolks, coconut oil and butter are additional sources of acceptable fats.
Please Note: If you are a "Carbohydrate Nutritional Type," you will need about 15 percent of your diet as fat. If you are a "Protein Nutritional Type," you may need up to 50 percent of your diet as fat. This is why it will be important to understand what metabolic type you are.
If you have not been nutritionally typed then I highly recommend you start the process as soon as possible.
Here is a very general guideline to follow in the meantime, though: the more you enjoy steak and feel good with it, the greater the percentage of fat you will need in your diet. If you feel wonderful as a vegetarian and comfortable with very little meat, then you will likely need much closer to only 15 percent of fat in your diet.
Next Page: Beverages, Intermediate
