FATS are needed to add vital nutrients to the body to keep you fit and healthy. However, only healthy fats are positive and negative fats can ruin your body composition. Omega and monounsaturated fats are the healthy options and can be found in fish (salmon, mackerel), nuts (almonds, hazelnuts) and seeds (sunflower, flaxseed). The trans fats are the bad options and are largely found in manufactured/ready meals (such as takeaways). You should consume roughly 1g of fat to every kg of bodyweight.
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Robert Seaborne BSc (Hons), MS