How Bad Is Fat?
What is fat?
Quick primer to fat, I’ll try to keep it short and sweet.
Triglycerides and cholesterol are two types of fats that are found in food. Liquid fats are referred to as unsaturated fats. Solid fats (at room temperature) are saturated.
Your body needs dietary fats. They help regulate and manufacture hormones. They help you absorb different vitamins.
One other fat I should mention (try to keep it to a minimum in your diet) is trans-fat. If you see a “partially hydrogenate x oil” in a list of ingredients chances are that’s is a highly processed food you are holding in your hands. It is there to help to extend the shelf life of that item.
How much fat should you eat?
Depends. You want to eat enough fat to support all of your hormones. And that might differer with age, gender, how much training you do, whether you are dieting, maintaining, or bulking.
Quickly going to address ketogenic type of diets (where all you eat is fat and protein while keeping your carbohydrate intake super low). Those types of diets claim that as long as you are eating healthy fats and keeping your carbohydrates low then the fat will just melt off your body – False.
It is not a specific macronutrient that makes or breaks your goals. It is the correct energy balance and breakdown of macronutrients that does the trick. Especially if you are training, you want to keep your carbohydrates as they help you recover and build muscle!
What are some good sources of fats?
Butter, coconut oil, olive oil, nut butters, egg yolks are all good sources of delicious fats.
Salmon, dark poultry meats (chicken, turkey), fatty cuts of steaks, avocados are other good options.
Salad dressing are usually LOADED with fat, as well. Seriously, order a salad from a restaurant and I guarantee you it will be dripping with dressing. There are salads out there that are actually more calorically dense than a burger from the same joint.
To wrap this up, you should definitely have fat in your diet. However, most people really overdo it on fat grams. It is totally okay to eat higher fat diet as long as it is balanced out with other macronutrients (protein and carbs).