What fats does the body need? Here are their main features. Foods rich in linolenic and linoleic acid

Fat is necessary for many processes occurring in our body. Without fats, human existence is simply impossible. Today, due to the general desire to plunge into the world healthy eating, a whole advertising campaign for the destruction of fat was launched.

However, fats are needed, let's figure out why:

Fats are needed for... Energy

Fat gives us a huge boost of energy. It is almost impossible to achieve this level of energy by consuming only proteins and carbohydrates. Every gram of fat you consume will provide you with 9 calories (fuel for the body). In comparison, proteins and carbohydrates will only provide you with 4 calories for every gram of your weight. Once we use up all the carbohydrate reserves in our body, fat comes to the rescue as a source of energy. Without fat reserves, our body will literally begin to eat itself, destroying tissue and muscle for the necessary energy. Thus, fats are essential to provide valuable energy to perform daily tasks.

Fats are needed for... Vitamin absorption

Fat is necessary for the absorption of certain vitamins. There are a number essential vitamins, which we must receive daily, but their process of assimilation and absorption will be impossible without the presence of fat. Vitamins A, C, E and K are fat-soluble vitamins, meaning that their absorption occurs only in the presence of fat.

Fats are needed for... Appetite control

Fats are needed for... Thermoregulation

Fat gives us warmth. Fat acts as our own insulation system that keeps us from freezing. Of course, now we have heated houses and warm clothes, so this function is practically unclaimed. Fat also protects internal organs and bones from impact and provides necessary support for organs. However, a large percentage of body fat does not carry any positive functions (see) and needs to be gotten rid of! For fitness purposes, the most optimal body fat content is no more than 15%.

Fats are needed for... Taste

Fat provides flavor to food. The human body craves fat in order to survive; this function has been laid down for centuries at the level of instincts. Therefore, fat and fried food seems much tastier, the fats add texture and flavor to the food.

Fats are needed for... Movement

Fats keep us moving. If we did not have fat in our bodies, we would not be able to perform a single movement, either with our arms or legs. Fats act as superconducting pathways through everything nerve fibers in our body. Fats provide insulation to fibers for easier passage nerve impulses coming from the brain.

Fats are needed for... Transporting substances

Fat provides transportation nutrients in organism. Other famous feature fat is that it helps in the construction of many necessary elements in organism. Fat helps create a number of vital hormones (for example), it also helps transport nutrients across cell membranes and supports immune functions. Although all this happens on a microscopic level, it has extremely important for human life.

Signs of not getting enough fat in your diet:

• Dry, flaky skin
• Hair loss
• Low lean body mass
• Cold intolerance
• Frequent bruises
• Weak growth
• Low resistance to infections and weak immunity
• Poor wound healing
• Slow recovery after physical activity

Why are fats needed? Conclusion

These are the reasons why you need fats to the human body, are superficial in nature, the role of fat is much deeper. It is also important to remember that there are very a big difference between good and bad fats, make your choice in favor

Let’s immediately debunk the main myth in nutrition - you can and should eat fat. But its consumption must be controlled. The idea that only by giving up fatty foods can a person reduce their body size without harming their health and fit into the desired clothing size was invented by marketers many years ago. Yes, by giving up foods rich in fatty acids, a person will lose weight, this is true. But what he sees in the mirror will not please him. Important learn to distinguish healthy fats and what is popularly called “fatty slag,” and also carefully monitor the amount of fat consumed, while not forgetting about proteins and carbohydrates. Everything is good in moderation - the main postulate that protects health.

Why fat is an essential component of any person’s diet:

Fat provides the body with energy (1 gram of fat equals 9 calories) and nutrients such as vitamins A, D, E and K. It creates a feeling of fullness.

Stimulates brain activity(the brain is literally the “fattest” organ in the body), is a prevention of the development of dementia.

From cardiovascular diseases.

Prevents dryness and flaking of the skin.

Promotes shine to hair.

Improves the taste and texture of food, helps seasonings and spices develop.

"The fact that most people still haven't gotten rid of years of knowledge about the dangers of fat, and especially saturated fat, is not the most big problem problem we face when adding more fats to our daily diet. Many people struggle to determine which fats to consume because dietary recommendations, and information on food packaging is both general and misleading. According to the guidelines, reducing your intake of saturated fat may reduce the risk of cardiovascular disease if these fats are replaced with "good" fat, known as polyunsaturated fat. The only problem is that both beneficial omega-3s and inflammation-promoting omega-6s are included in this type of fat, and most people get 20 times more omega-6s than they actually need,” the candidate told RG medical sciences Elena Livantsova, nutritionist of the Clinic therapeutic nutrition Federal State Budgetary Institution "Federal Research Center for Nutrition and Biotechnology".

Which fats are considered healthy, which ones should be reduced to a minimum, and which should be avoided altogether?

The right fat

Healthy fats are vital fatty acid . There are two types of unsaturated fats: polyunsaturated and monounsaturated. The first to be rich vegetable oils(sesame, for example, and others), as well as nuts and seeds. Sources of monounsaturated fats are olive oil, as well as avocados, nuts, and peanut butter.

But what about omega-3 known to everyone? This is a group of three fat unsaturated acids, protecting the body from heart disease and Alzheimer's. Omega-3 is found in oily fish- salmon, tuna, mackerel, herring (many doctors recommend taking small varieties of fish, as they contain less mercury). It can also be found in ground flaxseed, walnuts, seaweed, soybeans...

"Ideally, you should consume minimally processed foods that are rich in healthy omega-3 polyunsaturated fatty acids, monounsaturated fatty acids and conjugated linoleic acid (CLA), as well as some saturated medium-chain fatty acids such as stearic acid and lauric acid. On the other hand, , choose foods that are low in omega-6 fatty acids, other saturated fatty acids (palmitic acid), and zero artificial trans fat (partially hydrogenated oil).A simple way to do this is to reduce your intake of major sources of saturated fat, such as pizza, hamburgers, chips, as well as snacks and sweets,” the doctor said.

Wrong fat

Saturated fats and trans fats threaten vascular health . They are usually found in fast food and processed foods, sausages, sausages, ice cream, as well as dairy products (butter, milk, sour cream) and red meat (it is recommended to eat no more than 2-3 times a week) - the so-called animal fats, coconut And palm oil, widely used in confectionery products.

There are about two dozen varieties of saturated fats. But not all are dangerous to health. For example, promoted today by supporters of a healthy lifestyle Coconut oil- on the one hand, it contains saturated fat, but at the same time it helps maintain the level of “good” cholesterol and has a beneficial effect on thyroid function.

If we talk about natural and artificial, then in. These are dummies, they are the main source of “bad” cholesterol, which leads to the formation of plaques in blood vessels. In addition, trans fats cause metabolic disorders (people get used to fatty foods, the other seems tasteless to them). And then follows the standard chain: metabolic syndrome, obesity, diabetes, heart and vascular problems, oncology. Everything natural spoils quickly, which is why fats were invented to help keep food fresh for several months. By the way, if the label says “partially hydrogenated”, “hardened”, “modified” fats, know that all of these are also trans fats.

"The reality is that not all fats are created equal. Some are downright bad (like trans fats in margarine), some are misunderstood (like saturated fatty acid lauric acid), and some fats are health heroes (eg omega-3). The problem is that there are products that are packaged with wrong species fat, which contribute in particular to weight gain, but also with omega, mono- and polyunsaturated fatty acids, which can get us a little confused,” warns the nutritionist.

To shed a little light on this question, we asked Elena Livantsova to talk about some foods containing healthy fats that can be added to your diet . The doctor warned - like all food, even these healthy fats should be consumed in moderation .

Avocado

Chief representative healthy fats is an avocado. Sometimes it's hard to believe that this incredibly tasty fruit can be so useful. While you should still limit yourself to a quarter or half of an avocado per meal, there's no reason to be wary of its fat. Avocado is rich in health benefits monounsaturated fats, which contain oleic acid, which can actually help suppress hunger. Unlike regular butter, it is also a source of protein and fiber.

Olive oil

It's a Mediterranean oil with heart-strengthening monounsaturated fats, including oleic acid. Research has also found that a diet rich in olive oil, leads to an increase in the level of the hormone adiponectin, which breaks down fats in the body and helps reduce body weight. Another reason to include this oil in your diet is that it can increase levels of the satiety hormone serotonin.

Coconut

Although coconuts contain saturated fatty acids, it is important to note that they are predominantly lauric acid, which antibacterial effect, increases the level of “good” cholesterol and increases daily energy expenditure in people by as much as 5%. A study published in Lipids found that coconut oil reduced visceral fat.

bitter chocolate

Studies have shown that dark chocolate contains the highest percentage of pure cocoa butter, which is a source of so-called stearic acid, which slows down the digestion process. This, in turn, suppresses hunger and helps reduce body weight. In addition to healthy fats, dark chocolate is also rich in antioxidants, mainly polyphenols, including flavonoids such as epicatechin, catechin and especially procyanidins, which help fight free radicals and improve blood flow to the brain (which can make you smarter!).

Nuts

Polina saturated fats in nuts they activate genes that reduce fat reserves in the body. In addition, they are rich in vitamins and minerals and are a good source of protein and fiber. Regular consumption of nuts is also associated with more low risk cardiovascular diseases, improved body weight control.

Flax and chia seeds

Flax and chia seeds contain an omega-3 fatty acid called alpha-linoleic acid, which helps maintain body weight and reduce the risk of cardiovascular disease by improving health blood vessels and reducing inflammation. Recent studies have shown that omega-3s can speed up fat burning and reduce hunger, as well as improve fat absorption by changing the activity of obesity genes.

Salmon

As a source of omega-3 fatty acids, the American Heart Association recommends eating salmon fillets twice a week. Omega-3s are beneficial for reducing the risk of arrhythmias, triglyceride levels and blood pressure. They also reduce inflammation, which can slow down your metabolism. Salmon is also an excellent source of protein, which reduces levels of the hunger hormone ghrelin and increases levels of the appetite-suppressing hormones GLP-1, peptide YY and cholecystokinin.

Cheese

Cheese is an excellent source of protein, calcium, vitamins, minerals and fatty acids, which helps slow the absorption of carbohydrates, maintain consistent energy levels and improve brain function. He also develops diabetes mellitus: people who eat a lot of dairy products with high content fats actually have the lowest incidence of diabetes.

  Adherents of all kinds of diets constantly talk about the dangers of fats. However, in reality it is impossible to do without them.

What are fats for?

  Fats have a high energy value: 1 g of fat, when oxidized in the body, gives 37.7 kJ (9 kcal).
  Fats provide an average of 33% of the body's daily energy needs, are part of cells and cellular structures, and are involved in metabolic processes.
  With them, the body receives the substances necessary for its life: vitamins A, D, E, essential fatty acids, lecithin.
  Fats ensure absorption from the intestines of a number of minerals And fat-soluble vitamins.
  Adipose tissue is an active reserve of energy material. Fats improve the taste of food and make you feel full.

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What types of fats are there?

  Nutritionists distinguish between visible fats (butter and vegetable oils, margarine, lard) and hidden ones, that is, those included in various products.

  Cow (butter) butter contains 82% milk fat, Not a large number of essential fatty acids, vitamins A and D. Peasant butter has less fat (72%). It is better to add butter to ready meals, and for frying use ghee and vegetable oil.

  Compared to butter margarine contains more linoleic acid and vitamin E and less cholesterol.

  The nutritional value of fats is determined by their composition and melting point, the presence of essential nutrients, the degree of emulsification and freshness, taste qualities.
  In liquid (at room temperature) fats, unsaturated fatty acids predominate, and in solid fats, saturated fatty acids predominate. The more saturated fatty acids a fat contains, the higher its melting point and the longer it takes to digest. Therefore, more refractory lamb and beef fats are absorbed by the body worse than pork, chicken and especially dairy, fish fats and vegetable oils.
  Milk fats are a source of vitamins A, D and provitamin A - carotene; vegetable oils are rich in vitamin E. Vitamins are found in smaller amounts in other animal fats and margarine.
  A mandatory sign of the usefulness of fat is its freshness. Fats easily oxidize when stored in light and heat, as well as during heat treatment, especially when frying. In stale and overheated fats, vitamins are destroyed, the content of essential fatty acids decreases and accumulate harmful substances irritating gastrointestinal tract, kidney disease, metabolic disorders.

  Daily requirement in fats for men averages from 100 to 140 g, depending on the severity of work, for women - 90–110 g. In old age, the norm decreases to 60–70 g, and at least 50% should be vegetable fats.

Why are fats dangerous?

  B Lately In many countries around the world there has been a significant increase in the proportion of animal fats in the diet. Excessive consumption of fats rich in saturated fatty acids contributes to the development of coronary heart disease, obesity and other ailments.
  The absorption of proteins, calcium, magnesium inevitably worsens, and the need for vitamins that ensure fat metabolism increases. Excessive consumption of fat inhibits gastric secretion and delays the evacuation of food from it, which leads to digestive disorders, especially with anacid gastritis, pancreatitis, enterocolitis, diseases of the liver and biliary tract.

Essential Nutrients

  Polyunsaturated fatty acids (arachidonic, linoleic and linolenic) are essential.
  These substances are an active part of cell membranes and regulate metabolism, in particular the metabolism of cholesterol, phospholipids, and a number of vitamins. They form tissue hormones prostaglandins and other biologically active substances, have a positive effect on the condition of the skin and walls of blood vessels, fat metabolism in the liver.
  Arachidonic acid is the most active, but it is found in small amounts directly in food products: it is formed in the body from linoleic acid. Approximately 25 g of sunflower, corn or cottonseed oil provides the daily requirement for linoleic acid.
  However, it should be remembered that a large number of essential fatty acids are destroyed during heat treatment. A deficiency of these acids is one of the causes of cholesterol metabolism disorders and the development of atherosclerosis.

What is lecithin?

  Lecithin contains glycerin, unsaturated fatty acids, phosphorus and vitamin B4 - choline.
  Lecithin is not an essential nutrient, but plays a very important role in the body: it promotes digestion, absorption and correct exchange fats, enhances bile secretion, in combination with protein forms cell membranes, normalizes cholesterol metabolism. It also reduces the accumulation of fats in the liver, transporting them into the blood.
  The body's daily need for lecithin is about 5 g.
  Eggs, liver, fish roe, rabbit meat, fatty herring, and unrefined vegetable oils are rich in this substance.

  An excellent source of lecithin is buttermilk - low-fat cream obtained as a by-product when churning butter. Today, stores sell buttermilk made with special cultures of bacteria added to low-fat milk that convert the milk's natural sugars into acid, resulting in a thicker, tangier-tasting milk. This drink contains only 0.5% fat and is very rich in vitamins and minerals.

Diet for cerebral atherosclerosis, diet

In case of insufficient blood supply to the brain caused by atherosclerosis, treatment has its own characteristics and involves a low-calorie diet (up to 2600–2700 kcal per day) with a limitation of animal fats...

Keto diet

The third popular new product is the keto diet, in which the diet is almost completely free of carbohydrates, but high in fat and protein.
  The benefits for the heart and blood vessels of this diet were confirmed in 13 randomized controlled trials (1569 participants), which compared the results of a keto diet and a low-fat diet....

Attention! the information on the site is not medical diagnosis, or a guide to action and is intended for informational purposes only.

What is (and is) fat used for? Is fat always bad? Should you strive for a minimum body fat percentage?

Fat is much more than just passive storage for excess energy. Fat cells are surprisingly well adapted to this role, but besides this, fat is also active tissue, which affects metabolism.

Fat is found in cells called adipocytes. In the human body there can be from XXX to YYY billions of fat cells, the diameter of which is from 70 to 120 microns (a micron is one millionth of a meter).

Fat in the human body consists of 80-95% triglycerides (a glycerol molecule linked to three chains of free fatty acids). The remainder of the cell is water, as well as various cellular “equipment” needed to produce enzymes, proteins and other products that fat cells need to function.

Fat is where energy is stored

The main role is energy storage. And until 1994, it was believed that this was the only function of fat cells - a passive storage room for excess energy coming from food. This turned out to be completely wrong, but before we go any further, let's look at this function of fat cells.

In terms of energy storage, fat cells just perfect. One pound of fat (450 g) contains 3,500 calories of stored energy. Assuming you could use 100% fat as fuel (but real world you can't for reasons that don't matter now), then for a 70 kg person this amount of energy would be enough to walk 35 miles. That's what just a pound of fat can do.

A completely slender man weighing 72 kg and with 15% body fat mass has 11 kg of fat, i.e. about 84,000 calories of stored energy. This person has a metabolic rate of 2400 calories/day. Even with complete fasting, he will use up his fat reserves in 35 days (assuming again that the fuel is 100% from adipose tissue). And the fat reserves of obese people will help them survive without food for several months.

By comparison, the other energy storage site, muscle and liver glycogen (carbohydrates), is only about 500 grams, and each gram of it provides your body with 4 calories of energy, so that's 2,000 calories in total. For some, this is not even enough to cover the body’s energy requirements for one day. In general, as you can see, fat is an ideal energy store.

Fat and evolution

And from a survival point of view, fat is an ideal energy store. It accumulates easily, its reserves can be replenished for a very, very long time, and if the cell swells to its limit, the body will create new ones (more on this below). Fat, unlike muscles, requires almost no energy to exist. Therefore, those of our ancestors who were able to accumulate a lot of fat survived and passed on their genes. Today it is just another evolutionary relic from which modern man suffers so much.

So, from an evolutionary perspective, the ability to store huge amounts of energy in a very small space is an excellent evolutionary advantage that helped our ancestors survive during periods when food was not available. That is, most of us are programmed to be “overweight” (by modern standards of beauty, we are not talking about clinical obesity here).

Fat in men and women

To be honest, I haven't seen any good explanation for men's tendency to accumulate fat around their belly. It is possible that this fat was more effective in quickly mobilizing fuel during hunting. Maybe they need more belly fat to protect their organs when fighting for mates.

The deposition of fat in women predominantly around the thighs, on the other hand, is easier to explain. Thigh fat, it turns out, is designed to provide energy for breastfeeding after pregnancy. This is precisely the stubborn fat that often does not go away, even if a girl has reached a low percentage of fat throughout her body. And during lactation, as a rule, this stubborn fat becomes easier to mobilize.


Additionally, research has clearly shown that men have a preference for a certain waist/hip ratio, which suggests fertility and health in women (narrow waists and curvy hips are chosen many times more often than narrow hips and excess belly fat). In fact, some of the causes that cause fat to be deposited around the belly and organs (visceral fat) are related to infertility - such as polycystic ovary syndrome.

Fat cell growth

When existing fat cells reach their maximum size and can no longer grow, their stretching stimulates the release of various signaling substances that tell the body to make new fat cells from preadipocytes, i.e. "sleeping" fat cells that are waiting for signals to turn into full cell. And if those cells get too big too, your body will continue to make new ones. Unfortunately, it is almost impossible to get rid of newly created fat cells.

By the way, new class Diabetic drugs (TZD) works exactly like this - by stimulating the production of new fat cells, which makes it possible to "clean" glucose and fats from the bloodstream at a faster rate. safe place. Fat is one of the places, along with muscle tissue and the liver, where the body stores glucose, which is extremely important for people with diabetes. Muscle capable of storing a limited amount of glucose, unlike fat.

Fat and health

But the opinion that fat only causes harm is simplistic and incorrect. Fat plays an important role in human health, not counting its purely energy value, although this is one of its main roles. While too much fat carries health risks, too little fat can also cause problems.

One of the functions of fat is mechanical protection. internal organs. The physical nature of fat allows it to dissipate forces more effectively than muscle, protecting organs from impact or prolapse (for example, kidney prolapse is sometimes associated with insufficient body fat).

Fat cells also act as insulation, keeping the body warm.

Fat cells play a critical role in immune and inflammatory responses. The preadipocytes described above act as macrophages - cells that play a large role in the correct answer immune system. Of course, this is no excuse for excess weight, but people who reach a minimum percentage of fat report that they often get sick more often, although this is, of course, only part of the problem.


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Before 1994, the fat cell was simply thought of as a passive place for storing energy. But it turned out that fat cells do much more and are able to influence the overall metabolism by releasing many active compounds. So adipose tissue became, in fact, endocrine gland. Partial list of compounds produced by fat cells:

Leptin is a hormone that is involved in the regulation of appetite. hormonal levels, managing fat reserves and muscle mass.

Angiotensin II is a hormone that is involved in the regulation of blood pressure and controls blood flow to the fat cell itself.

Inflammatory cytokines, such as IL-6, are involved in immune function.

Metabolism of hormones. Fat cells are also one of the main sites of hormone metabolism. Testosterone is converted to estrogen (via the enzyme aromatase) in fat cells in both men and women. Metabolism of other hormones such as DHEA and androstenedione also occurs in fat cells. Cortisol is also metabolized in fat cells by the enzyme 11-beta-steroid dehydrogenase (11-beta-HSD).

And this is just a quick look at some of the things fat cells do in the body. The discovery that fat cells are more than passive energy storage sites has revolutionized the study of obesity. So instead of research establishing why fiber is important for weight loss, there are now hundreds/thousands of studies looking at everything. a huge number hormones and compounds that are secreted by fat cells and their effect on human metabolism.

Based on an article by Lyle McDonald,bodyrecomposition.com

True, not all fats are harmful. Wherein, edible fats are considered much worse than carbohydrates. They are generally considered to be the cause of heart disease and other health problems.

These macronutrients are finally starting to get a better reputation, thanks in large part to fitness and nutrition science. But for some reason, many people still don’t understand that dietary fats are good for us.

The government still shows food products through a lens that lists dietary fat as something you should really limit your intake of. Even some nutritionists explain to people that all fats are harmful.

When will the population - especially men - be told the truth about fats?

Where is the truth? Or what is the strength, brother?

Dietary fats are indispensable for human life. Men should consume them in large quantities to regulate muscle growth and hormone production. Let's look at dietary fats and what they mean for men.

What are Dietary Fats?

They are called dietary fats, mainly to indicate that they are fats that should be part of your nutrition program.

• Monounsaturated fats
• Polyunsaturated fat
• Saturated fat (fat high in saturated fatty acids)

The full term is technically fatty acids, but we never actually use the latter expression until we're discussing omega-3 polyunsaturated fatty acids.

There is one fat you should stay away from. Which? (of them) This is trans fat.

This fat is currently banned in the US. It has already been banned in several other countries, such as the UK.

Fats are very important for your diet. You may have already come across the following terms or heard discussions about these fats. To refresh your memory, let's look at some sample products.

• Monounsaturated fats include avocados, almonds, hazelnuts and even peanuts. Many nuts, including peanut butter, contain this fat.
• Polyunsaturated fats, including margarine, rapeseed oil, linseed oil and most others edible oils. Then you also have all the omega-3 polyunsaturated fatty acids (from 3-9).
• Saturated fat – contains red meat, whole milk, cheese, egg yolk, coconut oil, dark chocolate, pork and many others.

There are, of course, hundreds of others fatty foods foods that fit into one of these categories. But with this list, you'll at least have a good idea of ​​what to focus on.

Why Are Dietary Fats Good for Us (Especially Men)?

The main thing you should really know about fats is that our body uses them to store energy and produce energy. These two factors should already sound nice, but in fact more benefit You and I will realize ahead.

Fats have always been a source of energy for human beings, dating back to the days of our ancestors when they did not have so many carbohydrates to eat. We also have fat stores of energy in fat cells. This is actually a good thing if you eat right and don't store fats in your body for a long time (and use them quickly).

Now that we've cleared that up, let's take a look at the other benefits your body will get from consuming fat throughout the day. Here are some of the main arguments in favor of a stable and healthy intake of dietary fats:

• A high-fat diet leads to increased levels free testosterone.
• Fat-soluble vitamins A, D, E and K can be transported throughout the body through the bloodstream.
• Fats that are consumed in food help in healing body tissues, such as skin.
• Dietary fats also protect your nerves and brain, helping them function properly. Need proof? Nerve cells covered with myelin. They are made from fat, which helps transmit signals between the brain and body.
• Essential fatty acids must be consumed through food or supplements. Why? The reason is that your body cannot produce them on its own. This is why they are called essential fatty acids. Their consumption is very important for you!
• Fats are used for energy after carbohydrate storage has been depleted by the body. Without fat, the body will use muscle mass instead of them to produce energy during training, by the time when the training has not yet ended, and you have already used up all the carbohydrates that have been accumulated by the body.

Knowing the first and last of the benefits that are listed in the previous points will play a vital role for you in light of how they relate to fitness and training.

Why?

Everything is very simple. They will influence your training. . It influences many factors such as: strength bone tissue, muscle mass and strength, energy and our (men's) life in general.

Women need testosterone just as men need estrogen, but the amounts vary significantly in ratio. Men with low level testosterone does not have enough energy for daily activities such as work or even a long walk down the street. A man's body will simply be weak if a man suffers from low testosterone levels. This is one of the pillars of a peasant’s life.

In order to increase your body's energy levels and improve things like libido, you need to consider that consuming MORE dietary fat is best. Many men have been misled about fats, such as the idea that saturated fat is completely bad for the heart. It never made sense. After all, bodybuilders at all times ate a lot of red meat and felt more than great.

What a surprise, it is now believed that consuming saturated fat in the right amounts reduces the chances of heart disease. Plus, one study found that a combination of consumption large quantity Saturated and monounsaturated fatty acids are a way to increase testosterone levels.

Some experts even say that the recommended daily norm The calories you consume should enter your body in the following ratio: about 35 percent dietary fat, slightly more protein than carbohydrates. Having established this, we move on - polyunsaturated fatty acids may actually be the cause of low free testosterone levels. This doesn't mean you should avoid these foods that contain them. It just means that you should not consume large quantities of them, because your strength will become like that of an effeminate man. Do you need it!?

You certainly have to exercise and train hard if you want to build muscle, and having plenty of fat available should calm people down, among other things. Since fats have been recognized as the main source of energy these days. After all, every gram of fat contains 9 calories.

In fact, the likelihood that all of your the training will take place A blast from start to finish, it grows rapidly when you consume enough fat (about 0.6 grams of fat per kilogram of body weight).

Fats are not like protein. They contain a higher number of calories per gram. before your workout, and fats generally don't work the same way and may not be necessary for your program.

Too Much Fat Is Bad for Us

As with most things in life, too much of something is simply not good for the body. First, along with fat, you will store too many extra calories, which are very difficult to burn. And, too much fat can lead to heart disease.

You'll likely have to worry about consuming enough protein and vegetables to give your body a balanced diet.

Why?

Fats are good for you. Many people take this kind of information too seriously (although you should not forget that there is a chance for more than just heart disease). Basically, when people hear about how good a nutrient is, suddenly they want to consume more of it and also reduce their intake of other vital things.

No need!

High fat diets are useless. A low-fat diet won't get you anywhere, either. Just eat the right products in close to ideal quantities and please stay away from body fat. If not, and you decide to make the mistake of increasing your fat intake while missing out on other vital things (macronutrients, etc.), then you risk gaining weight over time. And, you may be at risk for other health problems.

When you exercise at a higher intensity than usual, your muscles become microscopically ragged. These small tears become inflamed and cause you to feel pain. They will likely be even worse the next day. This is called sore throat.

Krepatura cannot be prevented, but the effect can be reduced by improving the muscle recovery process. This is where fats come into play because dietary fats actually help regulate inflammation, which can be caused by the stress they experience during strength training.

With low body fat, your body remains inflamed and doesn't know what to do when it's time to exercise.

Basically, you will experience soreness much longer without consuming a good amount of fat (as I already wrote - about 0.6 grams per kg of body weight) to reduce painful sensations in the muscles. Omega-3 polyunsaturated essential fatty acids are the essential fats that you can benefit from in terms of reducing inflammation of micro-tears in muscle tissue.

Dietary Fat Consumption Before Workout

Dietary fats, as already noted, play an important role in building muscle and for training in general. The goal of consuming fats at least an hour before your workout is to prevent them from messing with your post-workout meals.

Dietary fats slow down digestion. They can also interfere with the proper absorption of nutrients that were consumed after exercise. However, your task is to consume fats before training, because in addition to carbohydrates, they simply fuel the body. This is a good thing because cells transport carbohydrates to muscles for energy.

For this reason, you should definitely not consume dietary fat after a workout or even during a workout. Water even becomes a problem during the digestion process.

Why?

Your metabolism will be shut down once this process begins.

Peanut butter is a good option for pre-workout consumption as it contains both fat and protein in large quantities. The carbohydrates in peanut butter make it a well-rounded pre-workout food.

In addition to peanut butter, you can also gain energy from nutrient consumption by eating foods such as boiled egg before training. Either option is good to consume before an intense training program.

Basically, your job is to get all the macronutrients you eat to build the body of your dreams.

Conclusion

Don't be one of those guys who makes the mistake of going on low fat diets or some other crazy diet. Recent studies show that the right fats in the right amount, in fact, protects us from cardiovascular disease, and can even reduce inflammation of the fibers to speed up the recovery of muscle tissue.

Saturated fats are fairly safe. You need to be careful because a diet high in saturated fat can increase your body's production of low-density lipoprotein, which is a harmful type of cholesterol.

Essentially, if you want to be healthy, your goal is to make sure your diet contains all your macronutrients (fats, proteins, and carbohydrates). Don't cut any of them out of your life unless your doctor tells you to do so. Low-carb diets almost always go along with low-calorie diets. Don't mess with them. Why? Such diets are useless and cause fat deposits to return to the body later (after completing the diet, and the rollback occurs with inertia and the fat content in the body will be even greater than it was before such a diet).

Eat a healthy amount of dietary fat and give up the idea that it's all bad for you. Instead of sitting still and limiting yourself to low-fat diets, train hard so that your body can convert all the fat you eat into energy to help with the carbohydrates you eat. Don't forget: when expending energy or carbohydrates, burning will take much longer if the fat cells are saturated (and importantly, this will help NOT fade away in the middle of a hard and/or intense strength training session). Use healthy, complete diet with all your macronutrients and train hard and then watch your !