Don’t reject fats

I really don’t get why so many people go on crazy low-fat diets, it really is silly..

Fat is so important for body, we all need fat for our body and brain to function properly.

Fat is also very important in hormone regulation, especially testosterone production. Going on a low-fat diet is just counter productive. Fat does not make you fat, excess calories make you fat no matter what macronutrient those calories come from.

How much fat should you consume?

Aim for at least 0.4grams of fat per pound of your ‘lean’ body weight. to find your lean body weight, get your overall bodyweight and subtract your body fat percentage.

So for example if you weigh 200 pounds at 15% body fat you should consume at least 68g of fat per day  (200 – 15% = 170lbs of LBW x 0.4 = 68).

Best sources of fat

  • Nuts- walnuts, almonds, peanuts
  • Peanut butter
  • Avocado
  • Bacon
  • Healthy oils- Canola oil, Olive oil
  • Eggs
  • Salmon

Different types of fat

Trans fat

  • occurs naturally in some foods, especially foods from animals.
  • most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats.
  • synthetic trans fat can increase unhealthy low density lipoprotein cholesterol and lower healthy high-density lipoprotein cholesterol. This can increase your risk of cardiovascular disease.

Foods-High-Trans-Fats

Polyunsaturated fat

  • This is a type of fat found mostly in plant-based foods and oils.
  • Eating foods rich in polyunsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease.
  • also helps decrease the risk of type 2 diabetes.
  • omega-3, found in fish, decreases the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

EssentialFattyAcids

Monounsaturated fat

  • This is a type of fat found in a variety of foods and oils.
  • foods rich in monounsaturated fats, improves blood cholesterol levels, which can decrease your risk of heart disease.
  • Research also shows that this type of fat may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

mono

Saturated fat

  • We want to try to avoid this fat, or consume as little as possible.
  • It comes mainly from animal sources of food.
  • Saturated fat raises total blood cholesterol levels and low-density lipoprotein cholesterol levels, which can increase your risk of cardiovascular disease.
  • Saturated fat may also increase your risk of type 2 diabetes.

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Should you aviod saturated and trans fat

No you dont have to aviod them completely, just keep them in moderation and don’t go overboard on them.

Try  to base most of your fat intake around Polyunsaturated and Monounsaturated fats, but this does not mean fully avoid all Saturated and Trans fats, as they do have some benefits.

Saturated fat has the biggest impact on increasing testosterone levels. Consuming any type of fat is fine to meet your minimum fat requirements but just try and base the majority of your daily fat intake around Polyunsaturated and Monounsaturated.

I hope you find this article helpful and informative.

Thank you for reading.

If you have any questions, or want more information, feel free to Contact me.

 

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