Fats, also called lipids, are the most energy dense of the three macro nutrients. They are composed of building blocks called fatty acids, which fall into three main categories:
Found mainly in animal and dairy products like whole milk, cheese, beef, lamb, pork and ham. Also, you will find this type of fat in some oils, such as coconut, palm and vegetable. Saturated fat is used by the liver to make cholesterol, which is involved in the production of hormones such as testosterone. This is important you need some fat in your diet to keep your body’s hormone production. But increase in intake causes heaviness and excess of fat in body. This fat has to be taken in moderate quantity.
Found in things like corn, soybeans, safflower, sunflower oils. Some fish oils are also high in polyunsaturated fats. This type of fat may help lower total cholesterol. Since this includes good cholesterol, ONE MUST REALLY AVOID THESE FATS
Found in vegetable and nut oils, such as olive, peanut and canola. They can help lower LDL (bad cholesterol) without lowering HDL (good cholesterol).
These occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening.
Fat intake should be kept very low. In fact, many bodybuilders find that fat is naturally kept at low levels by simple eating clean lean meat and dairy sources of proteins and complex carbohydrates. Some bodybuilders add an omega 3 fatty acid supplement to their diet to insure a source of healthy fats.
GOOD FATS: Flaxseed, Sunflower seeds, Canola oil, Olive oil
FATS TO AVOID: Processed vegetable oils, Butter, Saturated fats