Fats Explained, bad fats & good fats
It’s so obvious how important proteins and carbohydrates are to a bodybuilder, and it has become easy for one to understand how they should control their consumption of them.
However, fats seem to be often overlooked in a bodybuilder’s nutrition plan.
What is Fat?
Fat is a nutrient that is essential for normal body function. It supplies energy and makes it possible for other nutrients to do their jobs.
Unfortunately, we often consume far more fat than necessary, which can lead to excess cholesterol and obesity — two factors that increase heart disease risk.
Dietary fat has many benefits such as lowering cholesterol and reducing the risk of heart disease. This does not mean to go out and eat fatty fast food, because not all fats are the same.
Types of fats:
1) Bad fats:
Saturated fats and trans fats :
- Saturated fats are high in cholesterol and partially hydrogenated oils.
Fats that are saturated tend to be more solid at room temperature and can be found in milk, cream, butter, hard cheese, meats, coconut oil, and palm oil.
- Trans fats are the worst type of fat you can possibly eat. These man-made fats can harm the body in countless ways. They can raise cholesterol levels, increase the risk of heart disease, Alzheimer’s disease, cancer, diabetes, liver dysfunction, and infertility.
Trans fats can be found in margarine, butter, many packaged and frozen foods, soups, cookies, cakes, other desserts, and fast food. I recommend avoiding these at all costs due to the sundry of hazards to your health.
2) Good fats:
Monounsaturated Fats, Polyunsaturated Fats and fish oils which are high in the omega 3, 6, and 9.
- Monounsaturated Fats are great for protecting against heart disease, lower cholesterol level, promote healthy skin, may protect against certain cancers, and helps maintain good general health.
this fat can be found in great quantities in olive oil, grapeseed oil, hazelnuts, almonds, Brazil nuts, cashews, avocados, sesame seeds, and pumpkin seeds. Many oils contain high amounts of monounsaturated fat, and foods such as popcorn, whole grain wheat, oatmeal, and cereal also contain some.
- Polyunsaturated Fats : Another very healthy fat, polyunsaturated fat is very good for the body. It can also lower cholesterol, and it also reduces the risk of cardiovascular disease.
Polyunsaturated fats contain essential fatty acids, which the body cannot produce itself. These fatty acids have benefits of their own which will be discussed a little later. Polyunsaturated fats can be found in salmon, tuna, and other fish, vegetable oils, nut oils, pumpkin seeds, nuts, and peanut butter.
Keep in mind that the fat should take between 10% and 20% of your diet,
your body needs all of these good fats in order to function properly. For example, they are used for proper brain function, for better thinking ability, proper functioning of the heart, joint health, and they even play a huge role in our production of necessary hormones (including the muscle building/fat loss ones like testosterone and growth hormone).