Along with protein and carbohydrates, fats supply energy to the body. All fats and oils are a combination of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids, and are found in beef, poultry, fish, eggs, fairy, vegetables, grains, nuts and seeds.
Whether your goal is getting huge or getting shredded, fats can be your answer. You just need to know which ones to eat, Which ones to avoid, how much to eat and when to eat them.
Polyunsaturated fats: Fats that have more then on double-bonded carbon in the molecule. Polyunsaturated fats stay liquid at room temperature and when chilled. They also include the essential fatty acids that the body needs but cant produce on its own, such as omega-3 and omega-6 fatty acids.
Polyunsaturated fats kick ass because they fight the break down of muscle tissue. They conserve branch chain amino acids. They reduce muscle soreness and enhance joint recovery. They also help promote fat loss.
They can be found in such foods as–
- White tuna
- Flaxseeds and Walnuts
- Plus Safflower
- Fish oils
Monounsaturated fats: Fats that have on double-bonded (unsaturated) carbon in the molecule. Typically liquid at room temperature, but start to turn solid when chilled.
The reason why monounsaturated fats rock is because they are high in vitamin E which is an antioxidant vitamin and they reduce LDL levels in the blood (bad cholesterol).
Typically found in–
- Olive oil
- Canola oil
- Peanut oil
- Peanut butter
- Almond butter
- Pumpkin seeds
Saturated fats: Fats with carbon atoms that are saturated with hydrogen atoms. Mostly solid at room temperature. When saturated fat levels are increased, levels of HDL (good cholesterol) increase.
The benefits of consuming saturated fats are that they elevate testosterone levels. They usually contain ample amounts of creatine. They increase bone health. They are essential for healthy cell membranes. They are needed for proper utilization of fatty acids.
Sources of saturated fats–
- Cocoa butter
- Coconut oil
- Palm oil
Trans fats: Fats that are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. This provides them with a more stable shelf life, which is one of the major reasons they are used in restaurant and food industries.
These fats suck because they raise LDL cholesterol and lowers HDL cholesterol. They reduce the muscles amino acid uptake. They also increase muscle breakdown.
Avoid Trans fats by steering clear of–
- Fried food
- Hydrogenated oils
In conclusion total dietary fat should come to about 30% of your total daily calories. Which comes out to 10% saturated fats, 10% monounsaturated fat, and 10% polyunsaturated fat.