Looking back over Day 1- 7, I noticed that fats are extremely low. So today, I opt for Salmon and some low fat cheese to get more good fats in my diet (since these are essential to lose weight). Remember we are shooting for 30-40 grams of good fats each day.
There are 3 groups of dietary fats: saturated, unsaturated and trans fats.
Saturated fats come mostly from animal sources. They are solid at room temperature. For example, cheese, butter, lard, etc. They contain triglycerides which are dangerous in the blood. Saturated fats are linked to increased risk of several chronic diseases.
Trans fats are man made and completely unnatural to the body. They increase the shelf life of foods so you'll find them in many processed food products. Look for the word "hydrogenated" on food labels to identify trans fats.
Unsaturated fats include polyunsaturated fats and monounsaturated fats and are liquid at room temperature.
They include flax, safflower, corn, olive, sunflower, and pumpkin. They contain essential fatty acids (EFAs) which maintain cells and are necessary for hormone production, healthy brain function, and a host of bodily functions. Consider eating 1 TBSP of flax seed oil every day. This increases fiber intake. Flax seed also makes you feel full longer, improves your hair, skin, nails, and fights diseases since it is loaded with phytochemicals.
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