Hey, I see you began to gain some knowledge about the food, aren’t you. Now we will see that the fats are not that bad, you do not believe me. Keep reading.
We have to clear that out because not many people have got crystal clear notions of Fats. Fats consist of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Chemically, fats are triglycerides, triesters of glycerol and any of several fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words “oils”, “fats”, and “lipids” are all used to refer to fats, in reality, fat is a subset of lipid. Oil is usually used to refer to fats that are liquids at normal room temperature, while “fats” is usually used to refer to fats that are solids at normal room temperature.
As “Lipids” are used to refer to both liquid and solid fats, along with other related substances, usually in a medical or biochemical context. The word “oil” is also used for any substance that does not mix with water and has a greasy feel, such as petroleum (or crude oil), heating oil, and essential oils, regardless of its chemical structure.
Fats form a category of lipids, distinguished from other lipids by their chemical structure and physical properties. This category of molecules is important for many forms of life, serving both structural and metabolic functions. They are an important part of the diet of most heterotrophs (including humans). Fats or lipids are broken down in the body by enzymes called lipases produced in the pancreas.
Ok, that is the definition of FAT. Now, you might have some questions, like “Are there any good/healthy fats?” I have heard that I should stay away from fat, is that true?” I will answer you as simply as I can. After you have read this you will have to understand that fats (the ‘’good fats’’) don’t make you fat. Healthy fats boost the immune system, support brain health and metabolic function, prevent joint inflammation, aid digestion, increase fat burning, they are also good for your circulatory system. Fats are a wide subject, but I will keep it simple, as I promised.
>>Types of fats
>Essential fatty acids
or EFAs, are fatty acids that humans and other animals must ingest because the body requires them for good health but cannot synthesize them. The term “essential fatty acid” refers to fatty acids required for biological processes but does not include the fats that only act as fuel.
Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter, and ghee; suet, tallow, lard, and fatty meats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods(on those one we will try to keep the intake low).
-enhance testosterone levels
Monounsaturated fats are considered the healthiest type of fats. However, polyunsaturated fatty acids are better for you than saturated fatty acids. They have been shown to reduce LDL or bad cholesterol while increasing HDL or good cholesterol. Polyunsaturated fatty acids contain essential fatty acids (EFAs) like omega-3 and omega-6 acids. These are fatty acids that the body needs but cannot produce. Essential fatty acids are critical components of cell membrane production. Polyunsaturated fatty acids also help regulate the production of prostaglandin, a substance that help the body’s inflammatory functions. An added benefit of polyunsaturated fats is they release a hormone which sends a signal to the brain when you are full. This prevents overeating and can aid in weight loss.
– Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.
– The DHA obtained through the consumption of polyunsaturated fatty acids is positively associated with cognitive and behavioral performance. In addition DHAis vital for the gray matter structure of the human brain, as well as retinal stimulation and neurotransmission.
-May also reduce the risk of cardiovascular disease
>Mono unsaturated fats
Another good source of fats are monounsaturated fats. These are generally considered the best as they do not have many adverse effects associated with them. Also, monounsaturated fats have been linked to lower cholesterol, reductions in heart disease, and healthy skin.
– Good sources of this type of fats are: olive oil, almonds, cashews, and avocados.
– Promotes higher testosterone levels
– Good energies source
> Trans fats
Trans fats are the worst type of fat you can possibly eat. These synthetic fats can harm the body in countless ways. They can raise cholesterol levels, increase the risk of heart disease, Alzheimer’s disease, cancer, diabetes, liver dysfunction, and infertility.
– Can be found in margarine, butter, many packaged and frozen foods, soups, cookies, cakes, other desserts, and fast food. I recommend avoiding these at all costs due to the sundry of hazards to your health
– The body does not recognize the molecules of trans fatty acids. That’s why they are very unhealthy for your body.
!Be careful though – some foods, such as peanut butter, may say 0g of trans fat on the label, but the ingredients contain hydrogenated oils. Hydrogenating oils create trans fats, and it is not listed on the label because anything under 0.5g does not have to be listed.
I am showing you most common sources. The ones in orange are preferable. Fat will mainly (we speak here about balanced and controlled intake):
-increase fat loss
-reduce fat storage
-help for recovery and muscle growth
- fish oils
- algal oil
- squid oils
- krill oil and some plant oils such as Sacha Inchi oil
- echium oil
- flaxseed oil
- hemp oil
- fish oils
- olive oil
- durum wheat
- whole-grain breads
- most vegetable oils
- evening primrose oil
- borage oil
- blackcurrant seed oil
- flax/linseed oil
- rapeseed or canola oil
- hemp oil
- soybean oil
- cottonseed oil
- sunflower seed oil
- corn oil
- safflower oil
- pumpkin seeds
- acaiberry cashews
- pine nuts(peanut butter)
>Nuts & Seeds
(valuesin this table are for 100g)
We shall use these little friends, which are rich int mono unsaturated fats and protein, like almonds, walnut, hazelnut, peanuts, pistachios, cashew and many more. Seeds are very healthy as well but will not discuss them for now.
Saw that they are not soo bad. A few more steps and we will be ready to put the training gear, patience friends. Bye for now.