How much fat do you need?
We continue to establish the necessary macronutrients in our diet. So now it `s time to learn about one of the most “punished” fats. Previously it commented what is the key factor in diet, and what is the role of protein in it. There is great confusion about the subject of fats, how they affect the body, diet, and on our goal (lose fat, gain muscle) …
- 1 Will eating fat will make fattening?
- 2 Is healthy fat?
- 3 How much fat do you need?
- 4 What range recommended fat percentage use?
- 5 High-fat foods
- 6 How fat affects the caloric requirement?
- 7 What if I eat less than 20% of total calories from fat?
Will eating fat will make fattening?
It is perhaps the biggest myth that exists on this subject. And the answer is “maybe” … but strictly speaking, not …
Eating fat is not fattening, not just a little … What will be truly gained fat calorie intake, and in this sense, that overstep your “threshold”. And in this case, it makes sure the fat you fat, but in the same way carbohydrates, and proteins. Not fat from the diet which will influence gains fat, but excess calories, and those calories and can be “good” food as “forbidden” …
As a rule, people who undertake a caloric surplus, known in advance, or “should” know that can become clogged. In fact, although it sounds contradictory, eating certain types of fat may be beneficial to help eliminate fat stored in the body, and how eager we are to remove.
Is healthy fat?
Another question endlessly mythologized, and which no – brainer. Fat is a macronutrient, which has a number of very important elements: EFAs. So the question is more than answered. It has also divided the question of fats, marking two types, the “good” fats and “bad” Trans, saturated, monounsaturated, and polyunsaturated. The first two are considered bad, and 3 and 4 good fats, and in this case, some should be eliminated completely, such as Trans, and other ingested daily (Monounsaturated) or be sparingly (saturated).
How much fat do you need?
For most people, the recommendation on the amount of daily fat they need to respond practically the same range:
Between 20-30% of total calories ingested
The caloric intake of one gram of fat is 9 calories. Then simply you should have a simple calculator, and adjust the “account” you wore previously on the calories you need a day when now, taking the figure of the ideal calories are you simply adjusted to those between 20-30% are from fat. Example: If I need 2800 calories, by adjusting the above percentage, we will have as a result, between 560-840 calories, which will come from fat.
What range recommended fat percentage use?
You might wonder how much of grams of fat you should choose from the range of 10% recommended … This really serves you go making adjustments as confections your diet, and follow for a while. If necessary, you stoop to 20%, in the case of observing rapid weight gain, and if not, increase to 30% to make up the shortfall. However, as a start, an intermediate value of 25% is optimal.
- Blue Fish
- Fish supplements
- Peanut butter
- Extra virgin olive oil
- Macadamia nut oil
This list is not “definitive” and fails to contain all foods recommended fat, but if it is a good approach, and approaches the public, certain foods, if not taking now should do it daily, as a source of fats.
How fat affects the caloric requirement?
As we saw in the case of protein, is now practically solved, because unlike with protein, where first we must associate a range of intake, according to our status, gender, and target … Now with the fat set a value maintain, for anyone following the condition of not lowering that percentage.
Establishes the calories you need for your target, and applies the percentage rule …
Continuing the example, how many grams are equivalent those calories (570-840 kcal)? If we look at the calories per gram of fat (9 calories), that we have to eat a day, between 60 to 90 grams of fat.
What if I eat less than 20% of total calories from fat?
If we risk following a very low fat diet (<20%) we could experience, ultimately, any of these symptoms:
Poor assimilation of vitamins
Fat soluble vitamins need fat for the body is able to absorb them. In this order, vitamin A, D, E and K. The storage is performed in liver and adipose tissue, and are essential for many biological samples, such as are involved in growth, immune system, cellular repair functions, and blood clotting, among others.
A low – fat diet especially lacking in essential fatty acids, can cause some kind of harm to your mental health. Omega 3 and 6 are essential fatty acids that predisposes to the body functions, including, cognitive character involved in mood and behavior (especially DHA). They are precursors of a certain amount of hormones produced in the brain. In some investigations it is concluded that a low – fat diet leads to symptoms of depression, and does not allow neurotransmission (cell communication through electrical impulses) is performed correctly. Other symptoms associated with low intakes of omega 3 could be bipolar disorder, schizophrenia, mental disorders …
Increase Cancer Risk
The type of colon, breast and prostate cancer loosely correlated with low intakes of essential fatty acids.
Increased cholesterol and risk of heart attacks
Fats play a regulatory role, although it seems a dispute in the treatment of cholesterol. If your diet is low in fat, cholesterol HDL (“good” cholesterol), low. This is something completely undesirable, since this leads directly to increased risk of heart attack. HDL “collection” to LDL (“bad”) cholesterol from the blood, where it will be transported to the liver to be excreted. If the HDL is unbalanced with respect LDL, this tends to increase. Omega – 3 acids contribute to raise HDL.
By not eating enough fat, the role of other macronutrients, is “mangled” ie, protein and carbohydrates should perform only their role, and meet the “work” that fat has stopped performing, and in turn, cause a deficit in the functions of both macronutrients. If you remove to some extent the fat, you must increase the level of carbohydrates, and perhaps this is not the desired point, since conditionally alter insulin levels, and this could eventually develop some kind of disease, such as diabetes. On the other hand, if you increase the amount of protein, you`re forcing your system, and specifically the work of the liver and kidneys.
Low fat diet are well associated with the decrease in the synthesis of this anabolic hormone. Specifically, cholesterol is one of the substances involved in this process, creating testosterone, thereby reducing fat intake. Saturated fat is the most important exercises on testosterone. And mono- and polyunsaturated fats also offer benefits, especially the essential fatty acids, which are positioned as elements involved in the synthesis of hormones.