What are fats:
Fats are one of the macronutrients and a great source of energy. It works as fuel for our body to do daily activities. Fats play a primary role in managing the levels of the No1 Male hormone called testosterone.
Types of fats:
There are two types of fats: saturated fats and unsaturated fats. Now let’s know the contrast between saturated and unsaturated fats.
It is an unhealthy source of fat, and the moment we start consuming saturated fat in excess amounts, it shows us the adverse consequences on our bodies. This type of fat is found in Pizza, burgers, and all oily and processed food.
Unsaturated fat is a healthy source of fat. We can consume them from peanut butter, dry fruits, Olive oil, canola oil, pumpkin seeds, sesame seeds, etc.
Two categories of unsaturated fat are monounsaturated fat and polyunsaturated fat. Everyone believes that if you want to be fit and nourished, you must stay aside from fat, but the problem is not in fats.
The actual problem is your mindset about fats. Consuming healthy fats in precise quantities will help us to reach our fitness aim and inspire our bodies to act well.
How to calculate your fat intake for muscle building or fat loss:
Assume you already consume 2500 calories daily, meaning you have to take 25% calories from fats. 25% of 2500 calories is 625 calories. We convert this into grams 625/9 =69.4 (Approx 70 grams of fats per day).
Note: (1 gram of fat has 9- calories).
You should know that 70 grams of fat is a mixture of healthy and unhealthy. You have required both the fats to live fit.
Now let’s walk one step forward and see the upper limit of saturated fat per day. The upper limit of saturated fat is around 7-8% daily.
7% of 2500 will come to around 175 calories. As I explained before, one gram of fat equals nine calories. So 175/9= 19.4 approx. (20grams) . You should consume 20 grams of saturated fat if you absorb 2500 calories daily. And the rest of the 50 grams you should consume through unsaturated fat.
Now, the question that will come to your mind is why you should consume lousy fat. Don’t worry, and I will tell you the reason.
Saturated fat is equivalently relevant, like unsaturated fat. This is because saturated fat is liable for hormonal production called testosterone. Adjust your fat intake according to your goal. If your goal is fat loss, you have to eliminate an unhealthy source of fat from your diet, and for muscle building, you have to add some healthy sources of fat and protein.
Testosterone produced by the human body affects a man’s appearance and sexual health. It also helps to build muscle.
How to limit your fat intake:
Now the point is how can we manage fat consumption? It is practically unimaginable to measure fat intake per meal throughout the day. Don’t bother. I will give a practical and comfortable solution to limit the fat intake and help you achieve in your fitness journey.
Limiting your fat intake is only a game of increasing and deduction. You have to add good sources of fat to your diet and eliminate inferior sources of fat from your diet.
Sources of fats:
Use olive oil for cooking rather than any other oil. I know most people use refined oil, mustard oil, and other oils for cooking, but sometimes, short-term savings can give you long-term losses because a high amount of saturated fat is present in refined and other oils. In the Long -Run, it creates a blockage in your heart, and later on, it becomes a reason for a heart attack.
If you can’t afford olive oil, use desi ghee for cooking. It’s a safer pick than other oils.
Use skimmed or low-fat milk rather than whole-cream milk. If you want to eat a whole chicken, prefer only chicken breast.
Develop a habit of doing exercise daily.
These small practices will give you healthy outcomes in the long run and make your life fitter and more enjoyable.
I hope this information about fats will add some value to your life and encourage you to bring some positive modifications.