FATS

For years, fat has been considered a poor performer in people's diets, something to be avoided at all costs. However, not all fat is created equal. Knowing the differences between the dietary fats and what foods contain them will help you to eat sensible amounts of the right fats that still support your musclebuilding goals. Let's present a quick overview of dietary fat. It gives texture and flavor to food, increases your body's absorption of fat-soluble vitamins (A, D, E, and K), helps to promote healthier skin, and is a significant source of energy, providing 9 calories per gram. One key to incorporating dietary fat into your eating plan is choosing the right dietary fats to eat in moderation. Use the following information to gain a greater understanding of which healthy fats to eat.

Monounsaturated Fats Monounsaturated fats may help increase your metabolism and add more muscle while controlling your bodyfat when added to a proper diet and exercise plan. They can also act as an antioxidant and promote the health of your arteries by increasing heart-healthy HDL cholesterol levels. Sources of Monounsaturated Fats Avocado (1 piece) 19.7 grams Hazelnuts (1 oz.) 12.9 grams Olive Oil (1 tbsp.) 9.9 grams Almonds (1 oz.) 9.1 grams

Polyunsaturated Fats Polyunsaturated fats are required in your diet because they include two highly important essential fatty acids – linolenic (omega-3) and linoleic (omega-6). These fatty acids are not produced by your body and must be obtained from your daily eating plan.

Linolenic (Omega-3) Fatty Acid Linolenic fatty acids may benefit your cardiovascular system and also act as an important part of your immune system. Add a tablespoon of flaxseed oil to your daily protein shake to get your omega-3 fatty acids. Sources of Linolenic (Omega-3) Fatty Acid Flaxseed/Linseed Oil (1 tbsp.) 8.5 grams Flax/Linseeds (1 oz.) 2.2 grams Canola Oil (1 tbsp.) 1.3 grams

Linoleic (Omega-6) Fatty Acid Linoleic acid, along with linolenic acid, is an important component of cell membranes, particularly nerves and blood cells. Try adding some of the suggested food sources below to get your daily essential fatty acids. Sources of Linoleic (Omega-6) Fatty Acid Safflower Oil (1 tbsp.) 18.0 grams Corn Oil (1 tbsp.) 7.9 grams Flax/Linseeds (1 oz.) 2.9 grams Walnuts (1 oz.) 2.6 grams

Saturated Fats and Trans Fats Research has exposed the associated health risks of a diet high in these fats. Although saturated and trans fats increase your risk for negative health consequences, a few probable reasons for their widespread inclusion is their ability to enhance taste, texture, and stability in food. Any fitness-minded person who wants to stay on track should keep intake levels of these dietary fats to a minimum. Sources of Saturated and Trans Fats Saturated Fats Trans Fats Coconut Oil (1 tbsp.) 11.8 grams Biscuits (2 pieces) 8.0 grams Palm Kernel Oil (1 tbsp.) 11.1 grams Margarine (1 tbsp.) 5.0 grams Butter (1 tbsp.) 7.2 grams Cookies (6 cookies) 4.0 grams

Some of the benefits of including healthy dietary fats in your focused nutrition plan have been given, but you may still wonder how to include them in your diet without difficulty. Here are five simple ways to incorporate dietary fats into your diet and still support your musclebuilding goals. Remember that dietary fat contains 9 calories per gram and should be eaten in moderation. When eating green salad or a morning bowl of cereal, sprinkle a handful of almonds or cracked flaxseed to help sustain your metabolism while adding some flavor. Use olive oil or canola spray on a nonstick pan for cooking instead of using butter or margarine. Over time, a lower consumption of saturated and trans fats can reduce your risk for illness. Get the benefits of substituting almond butter for hydrogenated, sugar-laden peanut butter on bread and bagels, and enjoy the healthier, nutty flavor. Enjoy fish twice per week (salmon, cod, and herring) to help reduce inflammation, increase energy, and improve brain function. Snack on healthy foods such as fruits and vegetables to avoid munching on cookies and biscuits that can contain trans fats. What's most important for you to know is how to choose foods that contain healthy monounsaturated and polyunsaturated fats. Keep your intake levels of saturated and trans fats to a minimal level and remember that fat in moderation, not excess, will only benefit your attempt for muscle gains.