THE SKINNY ON FAT


You want your physique to look ‘fat-free,’ but not your diet!


Fat plays a critical role in the diet of a fitness and figure competitor. You want your physique to look ‘fat-free,’ but not your diet! Adequate dietary fat is not only crucial to good health, but it also helps you lose weight, burn unwanted body fat, transports fat-soluble vitamins A, D, E and K and gives your skin and hair an overall healthy appearance.

Fats, like proteins are necessary for life. Now, before you embark on a feast of your favorite fatty foods, keep in mind, not all fats are created equal! Choose your dietary fats carefully, since you are what you eat! The types of fat you choose to consume will have an impact on your body composition and overall health.

FATTY FOES

Trans Fats: Trans fats are made by a process called hydrogenation. During hydrogenation, hydrogen is added to vegetable oil. Trans fats are added to several processed foods such as cookies, cakes, donuts, french fries and other popular ‘post-contest’ treats! Adding trans fats to food increases the shelf life and preserves flavor, but beware… studies have clearly shown that trans fats elevate LDL [bad cholesterol] levels and lower HDL [good cholesterol] levels. So, go ahead eat that Twinkie from ten years ago… it’ll still taste good, but it’s not good for you! Most products with trans fats are also loaded with sugar and contain very little protein, so an obvious bad, bad choice for physique competitors!

Saturated Fats: Most saturated fats come from animal sources, but can also be found in some plant sources like vegetable shortening. Saturated fats are solid at room temperature and are commonly found in fatty cuts of red meat, chicken skin, whole fat dairy products, lard and shortening. Eliminate saturated fats from your diet since they may raise your risk of heart disease and the size of your bootie!

FATTY FRIENDS: UNSATURATED FATS

Meet your ‘fatty friends!’ Unsaturated fats come mostly from plant sources and are further divided into two groups; monounsaturated fatty acids [MUFA’s] and polyunsaturated fatty acids [PUFA’s]. Unsaturated fats have been shown to raise HDL [good cholesterol] while lowering LDL [bad cholesterol] levels.

MUFA’s: Avocados, olives, peanuts, almonds, canola oil, olive oil, almond oil, hazelnut oil, hemp oil, peanut oil, almond butter and natural peanut butter.

PUFA’s: Fatty fish, nuts and vegetable oils such as safflower, sunflower and soybean.

• PUFA’s include two essential fatty acids; Omega-3 and Omega-6 fatty acids. Your body does not naturally produce these fatty acids so they must be obtained from your diet.

• Best Omega-3 sources include salmon, mackerel, herring, lake trout, albacore tuna, sardines, flax seeds and flax seed oil, venison, buffalo, walnuts and green leafy vegetables. Omega-3 fatty acids may help prevent heart disease, lower blood pressure, and improve depression.

• Best Omega-6 sources include evening primrose oil, borage oil, black currant seed oil and flaxseed oil. Omega-6 fatty acids may reduce the aches and pains of arthritis, relieve PMS symptoms and improve skin conditions.

Don’t fear fat! Consume unsaturated fats, specifically essential fatty acids everyday to assist with fat-burning efforts and for overall good health.

Best of luck with your training and nutrition efforts~!!

Stay STrong~~!!!
IPL

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Solid thread!!

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