Most people are scared of them. Some think that they are getting fatter just by looking in direction of them. But as the saying goes perspective is reality. So, if you are telling yourself this. That is YOUR reality but not REALity. Fats off the bat have a bad start. This 3 letter word is something most people despise having on their body so why would you want to consume it? In following breakdown, I’m going to concisely tell you which fats are important for not only your health but your physique goals as well. So, let’s take a look as to why and how you need to have them in your diet.
There are three types of fats: saturated, unsaturated and Trans fat. Saturated fats are found in animal fats including meat, cheese, butter, and tropical oils such as coconut oil. Unsaturated fats such as olive oil, avocado, nuts, and fish products. Trans fats (artificial fats) would include on products like chips, cookies, margarines, doughnuts…ya know the good stuff.
The healthy fats are unsaturated fats which are unprocessed fats from whole foods and are natural from the earth. Such as fish, avocado, olive oils which are high in omega 3 fatty acid. These are the healthy fats, the ones you want to have in your diet daily and should take up to 10-15%of your diet. Saturated fats such as animal fats should also have a place in your diet about 10% as well so you’re providing your body with a 1:1 omega 3 and omega 6 ratio.
The Unhealthy fats would be those that are typically produced and are non-perishable such as: Trans fats from doughnuts, chips, cookies, and margarine which has hydrogen added to give it a shelf life and to turn it into a solid. These fats are refined and high in omega 6 fatty acids and don’t have any real benefit to them. Not saying you can’t enjoy these every once in a while but most certainly should NOT be a staple in diet for health and body composition purposes.
People are often concerned about consuming fat because of so they tend to reduce the amount they consume. But not getting enough fat may also cause health problems. We need adequate fat intake to support our metabolism, health of body tissue, absorption of nutrients hormone production/regulation, and cell communication. Also, having fat in your diet keeps you fuller longer. So, if you’re always hungry in between meals or if you can’t stay full long it’s usually because your fats are low.
Some studies have shown that adequate healthy fat intake decreases the chances you have heart problems, improves body composition, and alleviates mood swings and depression. Some scientific evidence suggests that fats also may prevent memory loss, cancers, vision loss, and reduce ADHD.
How much of Fat is adequate? This is going to vary from person to person since size, activity level and somatotype (body type) play a factor. You should have small serving of fat in your three main meals making sure you getting in the healthy stuff and also, having a proper omega 3:6 ratio. Your diet should at least have 1:1 ration of omega 3 to Omega 6 for a healthy balance.
All in all, get a good mix of fats from whole, unprocessed, high quality foods. These include nuts, seeds (hemp, flax, and chia), fish, grass fed animals, eggs, olives, avocado, and coconut. Avoid man made processed foods. Keep it simple and try and have only the healthy stuff in your diet. Also, it would help to supplement with fish oil from 3-6g daily.
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