Fat is one of the three primary macro nutrients(needed by body in large amounts). It has 9cal/gm means 1 gram of fat contains 9 calories. They are the second source of energy for body after carbohydrates.
The reason i am writing a blog on fats because most of the people out there suspect that if one want to lose weight or fat, he/she must lay off fats which is nebulous and falsifiable advice and if you accidentally or deliberately started following this advice, you’ll end up wrecking your body.
Role of fats in our body
- VITAMIN ABSORPTION: Some types of vitamins rely on fats for their absorption and storage. Vitamins like A,D,E,K are called fat soluble vitamins and could not function and absorbed aptly without sufficient fat intake.
Vitamin A keeps your eyes healthy. Vitamin D assists in keeping your bones healthy by boosting calcium absorption. Vitamin E protects your cells by neutralizing free radicals. Vitamin K is important for blood clotting.
2. SUPPORT OPTIMAL HEALTH: Omega-3 essential fatty acids protect your body. They promote relaxation and contraction of artery walls which can help prevent heart disease and stroke. Omega-3 also plays a critical role in synthesis of hormones that control blood clotting. It also elevates your immune system functions.
3. BOOST BRAIN FUNCTION: 60% of your brain is made up of fats, making it an indispensable macro nutrient for your brain functioning.
4. PROVIDES ENERGY: As fats are not the primary source of energy for the body but they are very effective for producing energy if carbohydrates in your body are diminished.
5. INSULATE BODY: Your body uses fat reserves as an insulator against extreme cold and heat, helping to maintain body temperature.
6. SEXUAL HEALTH: It is validated in researches that beneficial fats like omega-3 are positively related to testicular volume( testosterone levels) and if you’re running short on them, you’re royally vitiating your sexual health.
Fat deficiency consequences
As i previously mentioned the functions of fat in our body. From there you can deduce that fats consumption is connected with our brain health, hormones and energy production. So, if you’re deprived of sufficient fat intake, you can conceive what will happen with your body.
Types of fats
SATURATED FATS are mostly animal fats( except coconut oil). They come from diary and meats. These fats should be kept at bare minimum consumption.
TRANS FATTY ACIDS are the worst. These are man made fats contained in many fried foods,processed foods and baked foods. Foods containing trans fatty acids have label “hydrogenated” on them. If you are a health conscious person. you must avoid consuming these fats. Yes, there is no problem consuming them once in a while when you’re going out or partying but don’t make them a regular part of your diet.
UNSATURATED FATS are the beneficial fats derived from nuts, olives,peanuts,canola oil,peanut oil,sunflower oil,sesame oil,fish,avocado,olive oil etc.
but omega-6 is not as beneficial as omega-3 and it is validated in researches that omega-6 negatively affects your testosterone levels. So, you must consume more omega-3 and for omega-3 to give desired benefits to your body, your omega-6 consumption levels must be low otherwise omega-3 won’t deliver optimal benefits to your body.
omega-3 sources:
- eggs
- salmon/tuna
- walnuts
- olive oil
- fish oil
- flaxseed
- algae oil
- krill oil
- peanut butter
Fat intake recommendations
Normal persons who ain’t going to gym or not involved in any intensive physical exercise, you must consume 0.8g of fat/kg of your bodyweight.
FOR GYM GOERS DURING CUTTING/LOSING FAT:
15-25% OF YOUR TOTAL CALORIE INTAKE MUST COME FROM FAT SOURCES. Even if you’re on extreme fat lose diet,you must consume at least 0.5g of fat/kg of your bodyweight. Don’t go below this value.
FOR GYM GOERS DURING BULKING/GAINING WEIGHT/GAINING MUSCLE:
25-40% of your total calorie intake must come from fat sources.
So, that’s all about today blog, see you all in next blog. Till then take care,stay healthy, keep exercising and be benevolent towards others.
You can give your invaluable feedback in contact section in menu.
Fitness Aficionado 