ame="propeller" content="02f1b642def36e05354c3e5076063240"> GOOD FATS VS BAD FATS ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley

GOOD FATS VS BAD FATS



Fats are always linked to the prime cause of being obese/fat but is it really true ? .
Lets break it down !

What are fats ?
Our food comprises of three main macro-nutrients Carbohydrates, Proteins and Fats.Fats are essential source of fatty acids . A gram of fats contains 9 calories while both carbohydrates and proteins have 4 calories per gram.

Why fats are necessary ?
  • It is a source of fatty acids which facilitates the transportation ,absorption and digestion of vitamins A ,D ,E and K.
  • It keeps your skin and hair healthy.
  • Helps in maintaining body temperature.
  • Increases testosterone levels.
The theory of good fats and bad fats
The fats are of 4 types : Saturated Fats., Mono-unsaturated fats, Polyunsaturated fats and Trans fats.

Saturated fats and Trans fats is considered the Bad fat as it increases blood cholesterol and low density lipoprotein (bad cholesterol) levels in body leading to high risk of cardiovascular diseases (Stroke, Heart attack ).

Food sources rich in saturated fat include meat and dairy products, such as Milk, Ghee,butter, coconut oil etc.

Unsaturated fats (Mono Unsaturated fats and poly unsaturated fats) are considered to be good fats as it lowers down the low density lipoprotein (LDL) levels and increases the high density lipoprotein (good cholesterol) levels in the body reducing the risk of cardiovascular disease.

Food sources rich in Mono unsaturated fat include peanuts,peanut butter,Almond butter,avocado,olive oil etc.

Polyunsaturated fats also contains Omega-3 and Omega-6 fatty acids which reduces the risk of high blood pressure and risk of coronary artery disease .
Food sources rich in poly unsaturated fat include roasted soya beans, walnuts,tofu and vegetable oils etc.

Daily recommendation of fat intake in diet ?

Lets consider a calorie intake of 2000 Cal . The amount of calories we can take from fat is 20-30% of the total calories i.e 400-600 calorie , 1 gm of fat contain 9 calories, so making total fat intake 44-66 grams a day.

Now considering the risk of cardio vascular disease due to saturated fats it is recommended to keep the daily calorie intake through it below 6% of your total calorie consumption. We should keep its intake below 14 grams based on 2000 cal daily intake.

The remaining calories can be taken from unsaturated fats which are healthy and beneficial.

Conclusion

Saturated fats ,the so called bad fat are required for a balanced diet but it should be consumed moderately i.e below 6% of your total calorie intake. Moreover studies have shown that it increases our testosterone levels so we should consume it in moderation.

Excess of everything is bad even good fats may lead to obesity if consumed excessively. So maintain the balance between good and bad fats to live a healthy life.

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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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