In this post we will show you some common fats and how to weigh them to get one block of fat. If you need a refresher on fats, you can skip back to “another way to count calories part five – what is fat and how much is one block.”
** If your main source of protein is animal protein, one block of fat will only be 1.5g of fat instead of 3g. This is because many animal proteins have some fat, so we only need to supplement plant-based proteins with 3g of fat.
Fats listed below will have two different numbers. A block for those who eat animal protein (A) / and a block for those who have plant-based protein (P).
Nuts & Seeds (A/P)
Pistachios – 5 nuts / 10 nuts
Peanuts – 3 nuts / 6 nuts
Almonds – 3 nuts / 6 nuts
Pecans – 1.5 nuts / 3 nuts
Sunflower seeds – 3g / 6g
Flax seeds – 1 tsp whole seeds / 2 tsp whole seeds
Olive oil – 1/3 tsp / 1/5 tbsp
Coconut oil – 1/3 tsp / 1/5 tbsp
Vegetable oil – 1/3 tsp / 1/5 tbsp
Butter – 1/8 tbsp / 1/4 tbsp
Remember, these are only per one block. Most meals are going to require between 3 and 5 blocks of fat – meaning you will have to multiply this number by 3-5 to get the desired amount of blocks of fat.
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