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Intermediate Plan: Fats


Change Fat Consumption

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.

 If you have not been nutritionally typed then I highly recommend you start the process as soon as possible. You can get started by taking my free online Nutritional Typing test. 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.




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Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.