[Part - 5] Dieting Essentials: Fats Good fats or Bad fats?
People get all freaky when they hear or talk about FATS! But you should understand a few things before jumping onto any conclusions. Understand one thing - 'EATING FATS IS IMPORTANT!' Some facts They play a critical role in metabolism. Helps in forming cell membrane and other cell structures. Important for transporting and absorbing fat-soluble vitamins. A major source of fuel and energy storage as they provide 9 cals per gram. More than any other macronutrient. Fats and Testosterone It is important to keep your fat intake to optimal levels for hormonal balance. Research suggests If you lower your fat intake lesser than 20% of your daily calorie intake your testosterone may drop. On the contrary, research also suggests that eating more fats will not result in an increase in testosterone above normal levels. Also, below 10% can increase the risk of essential fatty acids (ALA, EPA, and DHA) deficiencies. How much you need? [Fat loss] 15% to 35% of your target caloric intake per day [Muscle gain] 15% to 35% of your target caloric intake per day [Maintenance] 15% to 35% of your target caloric intake per day Sources of Good Fat! Egg yolk Paneer Cheese Avocado Coconut Nuts That’s all about Fats. Stay tuned for similar information on carbohydrates in the upcoming post. If you have any nutrition-related questions then feel free to reach out to me. You can also comment on your questions below. If you like the content then share it with your friends. Yash Kaushik | Fittr Coach