MAKE SURE YOU EAT YOU’RE FAT!
So many people go on crazy low fat diets, its just silly.. Fat is very important for the human 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. Eat fat to help you lose fat!
HOW MUCH FAT DO YOU NEED?
Everyone should aim for at least 0.4grams of fat per pound of their LEAN body weight (your overall body weight subtract your body fat percentage) so for example if you weigh 200lbs at 22% body fat you should consume at least 62g of fat per day (200 – 22% = 156lbs of LBW x 0.4 = 62.4). Don’t be afraid of it.
WHAT ARE SOME GOOD SOURCES OF FAT?
- Peanut butter
- Canola oil
- Olive oil
- Egg yolks
WHAT ARE THE DIFFERENT TYPES OF DIETARY FAT?
This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
This is a type of fat that occurs naturally in some foods, especially foods from animals. But 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. Research studies show that synthetic trans- fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
DOES THIS MEAN I HAVE TO AVOID SATURATED AND TRANS FAT?
No it does not, just keep them in moderation and don’t go overboard on them, try base most of your fat intake around Monounsaturated and Polyunsaturated fats, but this does not mean fully avoid all Saturated and Trans fats! Saturated fat has the biggest impact on increasing testosterone levels, so its not all just bad news. Consuming any type of fat is fine to meet your minimum fat requirements of 0.4g of fat per pound of LEAN bodyweight, but like I said before try base the majority of your daily fat intake around Monounsaturated and Polyunsaturated.