A must-see for those who want to lose weight /

Today is a summary of lipid sources that I often took during the -18kg diet "Add fat in a form that is hard to gain weight" 🥑

It can be used not only for diet but also for body makeup and health habits 😆

Lipids are not "bad guys,"

✅ energy source

✅ hormones

✅ satisfaction

✅ appetite control

Nutrients needed 🙆‍♂️

[Lipid Edition]

* Rotation is recommended because each ingredient has benefits 🙋‍♂️

💡 tips:

✅ (fat is high in calories)

✅ (based on fish, nuts and oil)

⚠️ Be careful with meat fat and butter.

Salmon 🐟

✅ EPA / DHA: For blood flow and inflammation care

✅ astaxanthin: antioxidant (for people who get tired easily)

Silver salmon and Atlantic salmon are high in fat / Autumn salmon and sockeye salmon are modest

② Avocado 🥑

✅ dietary fiber + potassium: satisfaction & swelling measures

✅ oleic acid: for lipid balance

It is safe to fix the amount such as "half"

③ Egg 🥚

✅ Vitamin A / D, Choline: For Body Building

✅ Protein quality is top class

→ Easy to calculate with about 6g of fat per piece ◎

④ Natto 🫘

✅ Fermentation + Vitamin K2: Gut and Bone Support

✅ Natto specific ingredient ◎ (known for blood flow support)

→ 1 pack lipid is easy to calculate at about 5g ◎

⑤ Peanut butter (sugar free) 🥜

✅ satisfaction strengthening: To stop runaway of sweet greed ◎

✅ Magnesium: Metabolic Support

1 teaspoon is safe 🥄

⑥ Unglazed almonds

✅ Vitamin E: Antioxidant and Skin Conditioning

✅ Number of chews

→ Estimated: 10 to 15 tablets (Subdivision recommended. Be careful with large bags 🚨)

⑦ MCT oil

✅ easily become energy

✅ energy used by the body after eating is also easy to increase

→ from 1 teaspoon (easy to become loose stomach) 🚨

⑧ Olive oil 🫒

✅ Oleic Acid + Polyphenols: Improves Dietary Quality

✅ extra virgin type increases satisfaction with flavor

→ Easy to do from 1 teaspoon to salad soup

[Common failures]

❌ "Because it's good fat" increases the amount

→ Over calories

⭕️ decide how much to use first, fat will 🙌

Question! Which one do you use the most? 👀

Let me know in the comments!

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