Your Life Could Depend On Getting “FAT” Here’s 4 Reasons Why…
By: Jon Bender
Benefits Of “Good” Fat:
1) Increases testosterone in the body – YEAH BABY! (Hey, I’m a guy over 50 and this a big focus for most men at this age…don’t worry ladies, the EFAs we will talk about will not put hair on your chest or give you an Adams apple!)
2) Measurably reduces the levels of BAD cholesterol in your body
3) Significantly helps you lose body fat by getting your body to actually use certain types of fat as fuel. – Google brown adipose tissue (BAT) for more info.
4) Prevents muscle catabolism by allowing important carbohydrates to be used to repair muscle rather than be used as fuel.
To get healthy good fat into your diet, we need to understand and reference three important blood measurements that point to GOOD HEALTH.
| HIGHER HDL (high-density lipoproteins – “lipo” means fat) in your bloodstream is GOOD |
| LOWER LDL (low-density lipoproteins) in your bloodstream is GOOD |
| LOWER Triglycerides in your bloodstream are GOOD |
So What Types Of Fat Do You Need To Include In Your Diet?
Here’s a quick reference… You might want to print and cut out this table and keep it with you in your purse or wallet and reference it when reading labels while shopping. You’ll have it committed to memory in no time at all.
To start, we will break fats into separate categories, Mono-Unsaturated Fats, Poly-unsaturated fats, Poly-unsaturated Omega 6 fats, Poly-unsaturated Omega 3 fats, Saturated Fats, Trans-Fatty Acids (Note: TFA’s are deadly and you should avoid them as much as possible as seen below!)
| Type of Fat | HDL Up Is Good | LDL Down Is Good | Cholesterol Overall | Triglycerides | Do You Want It in 2012? |
| Trans-fatty acids (processed foods, margarine, etc) | Down | Up | Up | Down | Avoid like the plague…They can kill you! |
| Saturated- Fats (animal fat, dairy) EXCEPTION Coconut Oil | Up | Rockets Up | Rockets Up | Down | Less than 10% of total daily intake. |
| Poly-UnSaturated Omega-3 Fats (fish, krill, flax, sunflower) | No effect | No effect | No effect | Rockets Down | Yes “Good Fat” |
| Poly-UnSaturated (most plants, plant oils, macadamia, flax seed) | Up | Down | Down | Down | Get as much as you can! “Good Fat” |
| Mono-UnSaturated (avocados, olive oil, most nuts, flax seed) | Up | Down | Down | Down | Now We’re Talking – This is your ticket! “Good Fat” |
Fat
The Bottom Line: Eat/Drink only “GOOD FATS” in your nutrition plan for 2019 and beyond! MEN (And women that want more muscle tone) eat/drink about 25-35 grams of “good fat” IMMEDIATELY after your workout to elevate and extend after workout testosterone levels!
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