Fats, often known as lipids, are in all likelihood the most misinterpreted macronutrient of all. When many people visualize fat, the very first thing that comes to mind is burgers, junk food, heart problems, deep-fried food and overall unhealthiness. Though it may be possible that a high-fat diet may lead to health problems including cardiac disease, fats are vital to both muscle development and truth be told, weight loss. Each gram of fat has roughly nine calories, which is certainly greater than double the amount of calories a gram of healthy protein or carbohydrate offers. This shows how having substantial amounts of calorie-rich foods which derive from sources of healthy fats may be helpful whilst bulking.
Benefits of Fat
Fats are a great source of energy for the body and are essential for many reasons, being the most important ones hormone production, skin health, calorie storage, and body insulation.
There are three types of fats:
Saturated fats possess a chemical structure whereby the carbon atoms are drenched with hydrogen atoms. They are solid fats at room temperature and can be found naturally in different foods; the greater part comes mostly from animal supplies, such as meat and milk products. Some examples include beef, pork, cheese, and other dairy products produced from low-fat milk.
Such saturated foods contain a lot of dietary cholesterol. They cause an increased level of blood cholesterol that puts you at a risk of heart problems and stroke. Saturated fats are the main reason that almost everyone is avoiding the healthy intake of fat. It is highly recommended to consume fats, but you should reduce saturated fat intake to less than 7 percent of your required total daily calories.
These are typically the most horrible type of fats, they just do not occur purely in life and didn’t even exist in the 19th century. Trans fat is produced artificially in industries where solid fat is needed. It is produced by the addition of hydrogen to liquid vegetable oils. They are obviously worse than the saturated fats and entirely unhealthy for the body. They increase the bad cholesterol in the body and totally reduce the good cholesterol. The risk of heart problems associated with trans fat is very high. Trans fat can be found in highly refined food such as pizza dough, margarine, hamburgers and frozen treats.
Unsaturated fats are of two kinds, monounsaturated and polyunsaturated fats. The monounsaturated fats are mostly liquid at room temperature but solidify at cold temperature. This type of fat is often preferred to other types of fat, and they can be found in olive oils, canola oils and avocados. According to research, monounsaturated fats help to reduce bad cholesterol in the body and promote useful and healthy cholesterol. On the other hand, polyunsaturated fats are also liquid at room temperatures but are found in cottonseed oil, corn and soybean oil. Although they help to reduce bad cholesterol and increase healthy cholesterol, an excessive intake of it can reduce the healthy cholesterol in your body. Unsaturated fats should always be found in your diet in the form of oils and omega-3 foods and nuts. They are healthy and very useful to the body. The chart below will show you where to find them.
The required Fat Intake
The necessary fat intake depends on the specific goals. Everyone has different goals and requirements. The general rule for health benefits is 20-30% of your total daily calories, mostly from unsaturated fats. But if you’re a sports guy/girl following a low carb diet, then it is recommended your raise the fat intake to compensate the lack of calories and vice versa.
Written by; Omar