Glossary
Dietary Fat
Updated February 28, 2026
Dietary fat supports satiety, hormone synthesis, and training consistency when placed in the right range for your phase.
Phase target bands
| Phase | Lower band | Upper band | Primary note |
|---|---|---|---|
| Fat loss | 20% | 30% | keep meal satiety stable |
| Maintenance | 25% | 35% | support long-term appetite control |
| High-performance | 25% | 40% | allow extra demand days |
Functional roles
| Fat role | Why it matters | Food focus |
|---|---|---|
| Hormone support | steroid and signaling substrate | eggs, fish, nuts, avocado |
| Satiety structure | slows gastric discharge | balanced fatty meals with protein |
| Performance context | supports long sessions when timed | oil, nut, fish sources |
| Recovery support | complements sleep and training | include omega-rich options |
Swap system for common goals
| Goal tension | Reduce | Replace with | Expected effect |
|---|---|---|---|
| Appetite instability | highly processed fats | whole-food fats with protein | steadier hunger control |
| Heart-risk concern | trans and excess saturated | unsaturated oils and fish | cleaner lipid pattern |
| Adherence pressure | complex heavy fats | simpler meal fats plus lower volume | easier execution |
| Low output block | too much static fat intake | shift some fat to carbs | better session energy |
Use unsaturated fat guidance, saturated fat, and cholesterol to keep phase targets realistic.