Why Dietary Fat Is More Than Necessary For Gains And A List Of Good Choices
In this word block we cover fat, not adipose tissue, but the highly important and misunderstood macronutrient. Fat has the word fat (somewhere in there), so it’s often assumed eating fat will make you - fat. This isn’t the case.
We’re still dealing with results of the early ‘80s “fat is bad” campaign, which led to an immoderate uptick in sugar intake. Shelves previously and currently stock themselves with products that boast low or no fat as if it’s a boost to health. The conclusion is a traditional tendency to shove sweet options down our throats rather than go for the savory stuff.
Let’s start the fix. Fat is friendly, just as friendly as its fellow macronutrients. In fact dietary fat has vast benefits like providing satiety and facilitating testosterone production. In this article you’ll find: what dietary fat is, the benefits of fat, downside of fat intake, types of dietary fat, how many grams of fat you need per day, how to understand fat on a nutrition label, and dietary fat foods.
SECTIONS:
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What Is Dietary Fat
Fat is a word that can refer to dietary lipids, which is of course found in foods.. or adipose tissue, which is stored as body fat to be a potential beacon of energy if ever needed. A beacon of energy you and I probably want less of.
To be abundantly clear the distinction is:
Body fat = adipose tissue
Dietary fat = what you stuff your chompers with
Dietary fat is one of three macronutrients, the other two being protein and carbohydrates. Macro means large and macronutrients are nutrients you consume in large supply.
Fat isn’t a one trick pony, there are 4 different types (saturated, trans unsaturated, polyunsaturated, and monounsaturated), but they all come in at 9 calories per gram, making it an energy dense macronutrient. Some fats are liquid at room temperature, some are solid at room temperature.
The solids are saturated, liquids unsaturated.
This wax-like substance isn’t exactly the same as adipose tissue, which gets stored all around your body: muscles, brain, even the heart.. but its structure is similar.
It’s common to overlook fat as an energy source. Every calorie you consume, minus alcohol, is a unit of usable energy.
Energy from fat nutrition and stored body fat mainly drive the aerobic oxidation energy system via lipolysis [4].
Lipolysis is the process of converting fat to adenosine triphosphate (ATP). This is the primary source of energy for when you’re at rest or conducting low intensity activities. Primarily using fat as fuel is why you see bodybuilders walk endlessly on treadmills.
Fats found in food fall into two categories: cholesterols or triglycerides.
Triglycerides are the most popular with examples like nuts and meat.
Cholesterol is scarcer, but resides in eggs and dairy, for example.
There you have it, the skinny on fat. I gave you the what, now here’s the incentive for you to take part.
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Fat Benefits
Dietary fats are fundamental because they are intricate in joint health, satiety, hormonal function, healthy cholesterol levels, they support cell growth, help protect organs, and even absorb key vitamins.
If that’s not enough, maybe you’ll be sold by knowing a consistent intake of dietary fat will make you better at converting body fat to be used as fuel [4]. When that happens you burn more fat, even at rest.
A fat restricted diet would be problematic simply for the fact that some vitamins are fat soluble. You need this waxy substance to soak up and distribute certain nutrients. Fat soluble vitamins are vitamins A, D, E, and K. They can only be taken in with the support of those good ol’ dietary fats.
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This man or woman is solely responsible for what I assume to be millions of people trying to avoid dietary fat, believing it’ll make them “fat” - diabolical.
Fat Side Effects
In the spirit of transparency, a diet high in fats or even moderated does have its share of shortcomings.
All macronutrients can be stored as adipose tissue when in a calorie surplus over time.
Note: calorie surplus means to consume more calories than you burn.
However, dietary fat can more easily be stored as adipose tissue because its structure is so similar to adipose tissue. The fact remains that under conditions of controlled calorie intake eating fats can help with fat loss.. like any other macro.
Another sometimes annoying, sometimes beneficial side effect is fullness. Fats digest rather slowly compared to most carbs and proteins. This is good if you have trouble with portion control, bad if you want to bulk and need extra calories.
Rather just avoid fats? Think that’s better for fat loss or preventing fat accumulation? Believe you can cut this corner and still make it to Gainesville?
Think again.
Low fat diets don't support long-term fat loss or maintenance of healthy body fat levels [5]. You become hormonally imbalanced and experience trouble soaking up all needed nutrients, that’s an issue for building muscle too.
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Types Of Dietary Fat
What Is Saturated Fat
The fat we’ll start with is a glutton for controversy apparently; saturated fat. Its structure is that of a single bond to hydrogen.
Solid at room temperature, this fat becomes usable energy more quickly than other fat sources.
But is saturated fat bad for you?
The controversy with saturated fat is the belief it raises bad cholesterol (LDL) leading to long-term and life threatening health problems, but evidence to support these claims aren’t substantial [1]. Furthermore a low saturated fat diet would compromise your hormonal potential, for saturated fat is a friend of testosterone and major in vitamin D absorption.
Another consideration involving saturated fat is its ratio with polyunsaturated fat, but more on that in the next section.
Saturated Fat Foods
Dairy
Coconut oil
Whole eggs
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What Is Polyunsaturated Fat
Polyunsaturated fat, prefix poly meaning many, is made of two or more carbon to carbon bonds.
Liquid at room temperature, polyunsaturated fats are where you’ll find omega 3 essential fatty acids and omega 6 essential fatty acids.
“Essential” is to be remembered, for if your diet doesn’t provide omega 3 and 6 your body will ultimately fail you. Most people get enough omega 6 fatty acids, but what’s concerning is most folks lack in the omega 3 fatty acids department, which is why fish oil is so popular.
With an essential fatty acid need, obviously there are benefits to having polyunsaturated fats in your diet, but it is important to monitor your P/S fat ratio (polyunsaturated to saturated). If your P/S ratio is too high, polyunsaturated fats will have a less than optimal influence on testosterone levels [9]. Shoot to always include more saturated fat, gram for gram than polyunsaturated fat in your diet on a regular basis.
Polyunsaturated Fat Sources
Fish oil
Walnuts
Sunflower seeds
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What Is Monounsaturated Fat
Next up is the goody two shoes of dietary fat. Liquid at room temperature, but solidifies as it cools: monounsaturated fat.
Monounsaturated fat sports a single carbon to carbon double bond structure; hence mono.
The bulk of your fat intake should be monounsaturated. It may help lower bad cholesterol (LDL) and raise good cholesterol (HDL), while assisting with normal hormonal production.
Monounsaturated Fat Foods
Olive oil
Avocado
Almonds
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What Is Trans Unsaturated Fat
Trans unsaturated fat or trans fat.. or trans fatty acid is a dietary fat that can occur in select foods naturally, like beef. Natural trans fat? Not an issue. The issue shows its face when trans unsaturated fat is manufactured.
The structure of this troublesome version of our subject macro is of trans double bonds rather than the usual cis bond [10].
The cis bonds create a bent shape in the fatty acid chain, but the trans bonds make them straight. These fats can be monounsaturated or polyunsaturated.
Trans unsaturated fats are to be exclusively avoided in the artificial form.
Artificial trans unsaturated fat consumption increases inflammation, heart attack risk, stroke susceptibility, lowers good cholesterol (HDL) and raises bad cholesterol (LDL). This gain eater can even cause metabolic syndrome and all it takes is 2% of a diet consisting of artificial trans unsaturated fats to exponentially increase coronary heart disease risk [2].
Found in some fast foods, snacks, and desserts - it’s a mainstay of fried and baked goods, so check labels!
Now let’s dig, this will also answer the question what is partially hydrogenated oil, here’s what I mean.
Hydrogenation is a process of turning an otherwise liquid fat, IE vegetable oil, into a solid to increase shelf life, provide texture, and improve stability via hydrogen.
This creates artificial trans unsaturated fat AKA partially hydrogenated oil.
The result is a fat that’s an artificial no-go.
This processed fat leads to what was expressed a few paragraphs ago - higher heart attack and stroke risk.
What I didn’t mention was unwanted weight gain. As a consistent tag along for many cheat meals it’s important to acknowledge even while in a calorie deficit you can store fat if you consume partially hydrogenated oil AKA artificial trans unsaturated fats [7].
Your plan of action to combat this edible evil is to study trans fat on food labels.
At times nutrition facts may state 0 grams of trans unsaturated fat, yet contain partially hydrogenated oils.
Companies don't have to report trans fat if it’s 0.5 or less grams [8]. To get to the bottom of the potential falsehood - take a peek at the ingredients. If it lists any partially hydrogenated oils, beware.
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How Many Grams Of Fat Per Day
Recommended daily fat grams vary by the source in fitness circles and certainly vary when you consider public health suggestions.
Based on studies and my experience, non-personalized dietary fat suggestions are as follows:
20-30% of your total diet should come from fats, but if you opt to be more in depth, a minimum of about 0.3 grams of fat per pound of fat-free mass does the trick.
So if you carry around 100 pounds of fat free mass you’d consume at least 30 grams of total fat per day.
How Much Monounsaturated Fat Per Day
Equal to or greater than 40% of your total fat intake should come from monounsaturated sources.
How Much Saturated Fat Per Day
Equal to or greater than 33% of your total fat intake should be saturated.
How Much Polyunsaturated Fat Per Day
Polyunsaturated fat intake is to be less than saturated for the sake of maintaining proper testosterone production. Keep your polyunsaturated to saturated fat ratio below 1. In translation consume less polyunsaturated than saturated fats on a daily basis.
Just say no to artificial trans unsaturated fat.
Strategy: Treat fats in sort of a seesaw manner with carbohydrates. High carb meals should have less fats and vice versa, when insulin levels spike those fats become adipose tissue more easily [6]. Although this is temporary storage if you’re in a caloric deficit over time, which means to consume less calories than you burn, it’s good practice for when you need to get that last bit of fat off to reach your cutting goals.
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How To Read Fat On A Nutrition Label
All nutrition facts mention total fat, saturated fat, and trans unsaturated fat by law. Many go the extra step and mention how much polyunsaturated and monounsaturated fat is part of the final product, but not all.
Total fat on nutrition labels include how much fat is trans unsaturated, saturated, monounsaturated, and polyunsaturated combined.
If the label leaves out monounsaturated and polyunsaturated fats - the amount of total fat minus saturated fat and minus trans unsaturated fat (which is hopefully zero) is the amount of polyunsaturated and monounsaturated fats altogether.
Reminder: earlier I gave a tip on how to discover hidden trans fats by looking for partially hydrogenated oils in the ingredient section.
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Dietary Fat Foods
There’s a vast collection of fats to choose from, some good, some not so good. Here’s a list of fats you can be at peace with:
Dairy
Coconut oil
Whole eggs
Fish oil
Walnuts
Sunflower seeds
Olive oil
Avocado
Almonds
Note: dark chocolate gets an honorable mention. You can go with no sugar versions and if you have the willpower to fight off temptation artificial sugars may place on your body, you’ll get the dark chocolate benefits. 70% cacao or higher is likely good for antioxidants, heart health, and more.
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My Thoughts
Don’t avoid fats out of fear or because their molecular structure is similar to adipose tissue, just ensure your overall balanced diet is in the right range of calories for your goals.
There are extreme versions of Jacks and Jills leaning so heavily into fats that they follow a ketogenic diet. Keto diets rely on almost exclusively avoiding carbs while consuming more proteins and fats. Some are successful with keto diets, losing a degree of weight, but it has shortcomings like potentially compromising muscle tissue.
My method is to keep fats consistent day after day, as I cycle carbs. But I never let fats go without my full attention.
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So, It’s About That Time
Fat is a friend, but like all sources of calories, friends can become foes when treated incorrectly. Dietary fat is a misinterpreted staple in life, don’t sacrifice operating at full capacity over unproven fears.
Takeaway? You need fats and if grams of fat were in a foot race: first is monounsaturated, second is saturated, and third/last place is polyunsaturated fat. Polyunsaturated comes in last, yet must participate. Notice I left artificial trans unsaturated fat out. No partially hydrogenated oils for you homie, now go put those muscles to use and Be Great.
Sources:
[1] pubmed.ncbi.nlm.nih.gov/20071648/
[2] pubmed.ncbi.nlm.nih.gov/19399016/
[3] ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
[4] ncbi.nlm.nih.gov/pmc/articles/PMC3868457/
[5] ncbi.nlm.nih.gov/pmc/articles/PMC4667723/
[6] science.howstuffworks.com/life/cellular-microscopic/fat-cell2.htm
[7] sciencedaily.com/releases/2006/06/060619133024.htm