Know Your Macros: FAT

by 2 years ago


In a previous article here on BroBible, I talked about the importance of counting your macronutrients if you want to burn fat and build muscle. In the first two installments of this series, we talked about protein and carbs, and the roles each play within the body. In today’s article, we are going to be talking about fats…

Of all the macronutrients, fat is the most energy dense at 9 calories per gram.

For many years, fat was vilified and made out to be the reason for many health problems. The thought was that eating fat = makes you fat. Thankfully, we know now that this is not true, and fat is actually necessary for our bodies to function.

Fat is an essential player when it comes to hormone production, especially testosterone. Fat is also responsible for regulating things like blood pressure, inflammation, vitamin absorption, and assists in brain function.

So unless you have a very specific medical condition, eating a low fat diet doesn’t really make sense. There are four different types of fats: monounsaturated, polyunsaturated, saturated, and trans fats. And with the exception of trans fats, each type of fat performs a specific function in the body.

Monounsaturated fat: These are fats that are found in things like avocados, walnuts, almonds, and cashews, as well as olive oil. Monounsaturated fats help lower bad cholesterol, raise good cholesterol and can help with fat loss.

Polyunsaturated fat: This is the type of fat that contains omega-3 and omega-6 fatty acids. These are fats that the body cannot produce but are essential to our health. Polyunsaturated fats can be found in things like salmon, fish oil, and seeds.

Saturated fats: Saturated fat is the reason that fats as a whole initially got a bad rap. There where a number of studies (flawed, biased studies) that linked saturated fat to heart disease. However recent research and longer-term studies have shown that not only are saturated fats NOT the cause of heart disease, but that they are actually one of your body’s preferred sources of energy. As long as everything you eat is not swimming in butter, you will be fine

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