Often regarded as a shortcut to flab, foods rich in fats are the first items to be struck off from a muscle building menu. Avoiding fats whenever possible and switching to low-fat version, if you must eat fats has been the traditional approach. However, this approach has its flaws, because fats are essential for your well being. Do you find this strange? Then, you need to know that fats have been demonized for long and have earned a bad reputation without being too much at fault. The latest research evidences have found that not only fats can keep you slim but even ward off diabetes. In fact, on your muscle building route, it becomes easier to burn fat with the help of fat. Learn all about fats, especially good fats and make an informed pick, to amplify your muscle gains.
KNOW FAT TYPES
|Saturated Fats||Solid at room temperature
Long chain fatty acids
|Butter, animal fats, coconut, palm oil, milk products||Good for health but in limited quantity|
|Unsaturated Fats||PUFA & MUFA
PUFA: omega 3 and omega 6
Liquid at room temperature
|All oils except coconut oil
Omega 6: vegetable oils
Omega 3: fish, flax seed, walnuts
|Omega 3 is invaluable for healthy heart and joints|
|Trans fats||In-between man made fats where liquid oils are converted to saturated fats||Fast foods, bakery goods||Harmful for health, avoid at all cost|
HOW FATS HELP BUILD MUSCLES
Fat is an important constituent of the nutritional pyramid. It is an energy dense food and provides 9 calories per gram, more than twice the calories provided by carbs and proteins. Fats help ferry fat-soluble vitamins, like vitamin, A, E, D and K in the body. More than 60 percent of your grey cells are made up of fat. Fats, essentially the good kinds derived from nuts, fish prevents ageing by providing skin with EFAs (Essential Fatty Acids) and also help the body burn fat effectively. Therefore, fat is not superfluous rather an essential ingredient of your diet
1. EATING LESS OF FAT WILL MAKE YOU FAT
For years, you’ve consistently banished fat from your diet and trained yourself to pick only the low-fat version of your favourite food. In the process, you’ve shortchanged your weight loss efforts, because just like no free lunches, there are no low-fat foods. Fat provides texture and taste to foods. To compensate for the loss of fat, many of these processed foods contain added sugars to enhance taste, which makes their calorie content often similar to the full-fat foods. Moreover, you exercise less discretion and overeat these foods, because you feel that they are low fat, therefore less in calories, which is not true.
2. EAT FAT TO BURN MORE FAT
For healthy adults, 20 to 35 percent of daily calories should come from dietary fats, recommends The Dietary Guidelines for Americans. Of that total, one-third should be saturated, one-third polyunsaturated (corn and fish oil) and one-third monounsaturated (olive oil). When you eat less than the recommended allowance of fat, you have lower levels of adiponectin, a fat-burning hormone that works to enhance your metabolism and increase the rate at which you will burn the fats. Research studies prove that daily intake of fish or omega-3 supplementation increased adiponectin levels by 14-60%.
3. EATING LESS FAT IS EQUIVALENT TO EATING MORE FOODS
The fat in your foods makes you feel full. The perennial problem of the low-fat diet is that you feel constantly hungry. Diets fail for a lot of reasons but one of the primary ones is simply hunger triggered by the low-fat diet. When the fat you eat reaches the small intestine, it signals the release of Cholecystokinin or CCK and peptide tyrosine PYY which not only stimulates the digestion but also instils in the feeling of fullness. As a result, you don’t need to nibble on snacks. Research studies prove that perceived hunger is lower and weight loss is greater in overweight premenopausal women when they consume low carbohydrate, high protein diet with moderate fat, versus high-carbohydrate/low-fat diet
4. NO / LOW FAT DIET DEPRIVES YOUR BODY OF ESSENTIAL NUTRIENTS
Fat is an integral component of your diet, that’s the reason it’s there in the food guide pyramid. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation Vitamins A, D, E and K are fat-soluble, which means fat is required to absorb these important vitamins. When your diet is low on fat, your body is deprived of essential nutrients.
5. LESS OF FAT IS EQUAL TO MORE OF CARBS
This is not a scenario you would like to be caught in and for good reasons. Though you might believe that a calorie is a calorie irrespective of the source, it is not true, because research studies go on to prove that calories from different sources have different effects on the body, with calories from carbohydrates more likely to encourage weight gain. When it comes to fat the most important hormone is insulin.
A high-carb diet increases the amount of glucose in the bloodstream, which in turn increases the production of insulin. The more insulin the body produces, the more fat gets stored. A low-carb diet means less insulin, making it easier to lose weight because less fat is then stored.
Eat good fats in moderation to remain healthy, build muscles and lose weight.