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→Fats
===Fats===
* '''Cut out all trans-fats.''' Trans-fats are bad for your health, so cut them out totally, even if you’re not trying to lose weight. The labels on food will show the level of trans-fats, but levels below 1g per serving will be shown as 0g. To double check that there are no trans-fats, avoid any food with the words 'partially hydrogenated' in the ingredients. (Fully hydrogenated is not toxic - that’s making saturated fat out of unsaturated fat.)
* '''Limit saturated fats.''' Your body has plenty of saturated fat (it’s what you’re trying to lose) so don’t limit your intake, as this is empty calories. * '''Boost Omega-3, limit Omega-6.''' Omega-3 oil is vital to life, and most people don’t get enough. Omega-6 is also vital to life, but it’s far too easy to get far too much of it. The balance of Omega-3 to Omega-6 is believed to be important to overall health. The best sources of Omega-3 are fish oil or flax seed oil. I take a tablespoon of flax seed oil blended in with my protein drink, as well as a fish oil supplement. Increased Omega-3 intake has been linked to a vast array of health benefits. Most oils and foods are high in Omega-6 and low in Omega-3, which makes this advice tough to follow.
===Protein===
* '''Boost Protein.''' Extra protein is good for a runner, but meat is generally high in saturated fat, which you want to avoid. Chicken is okay occasionally, and skimmed milk works well. Oily fish is great, especially sardines. However, my main source of protein is in powder form. I use three types of protein powder: