Fat Facts: The Truth About Dietary Fat. How much fat do you REALLY need? What types of fat are best? How much fat should be in the diet? What types of fat maximize testosterone production? Learn the answers here!
Hey folks! Will Brink . As we’ve been discussing fats, I am going to continue with that conversation and start to broaden out a little on it. We talked about flax versus fish. We talked about fish, and now I want to talk about fat intakes a bit. Let’s start with the basics. Low fat diets suck. Any way you slice it, they suck, and so we are going to dispense with that. The low fat diet luckily even in the medical literature is no longer being recommended as healthy, heart healthy, or anything else, so how do you figure out your fat intakes and why?
Well, if you’ve ever heard through your travels, the one third rule, well, that was a term I came up with some years ago, and what it meant was that of your fat, one third should be from omega-3 rich polyunsaturates, fish, flax. The other third should come from monounsaturates; olive oil, avocados, that type of thing, and the last third would come from saturated fats, so that would be the one, that’s the one third rule. The amount of fat you want to get in your diet is going to be about 30%. That’s about, that’s the one area that I think the mainstream press, mainstream medical has it right, 30% seems to be about optimal. By optimal I mean for example, optimizing hormone levels, especially testosterone. Studies didn’t find above 30% to have additional benefit; 30 seemed to be just about perfect basically, about as high as testosterone levels as you were going to get, naturally speaking of course. So, it’s not that hard to figure out your fat intake. A lot of people are confused by it, and it’s really not that confusing. It should be about 30% of calories, and as I said, of that 30%, a third would be omega-3 rich polyunsaturates, a third would be monounsaturates, a third would be saturate.
Why saturate you might ask, you know, some people think that’s a bad fat. It’s not actually. Like anything, too much of it in high enough quantities, also out of balance with the other fats and stuff is going to have a negative health impact, but saturate fats on their own are not a negative. The fats you really need to avoid are of course, the trans fats, um, the processed fats, hydrogenated fats, that type of thing. Those are really the, that’s where the “bad fats” are. Fats on their own are not a negative, they are a positive. So, the interesting thing, to get back to saturated fat, is some of the studies suggested interestingly that to get these effects on hormones, any fat didn’t do it. You actually needed some saturated fat for this, and of course, you know, like all research in this area, there’s still, it’s still ongoing, you know, there will still be some twists and turns and changes over the years that will take place, but the one third rule has served many people well, it’s been used a long time, sometimes credited back to me, sometimes not, uh, and it will serve you pretty well regardless of whether you are on a muscle gaining weight gain diet, or you are on a fat loss diet. Within the weight gain, weight loss, what I will actually recommend however is changing the ratios of these fats. For example, during weight loss phases I will tell people to emphasize higher amounts of the omega-3s and change those ratios, but that’s another topic and much more complicated topic, but now you at least know how much fat, percent-wise of calories, types of fats, and how much of each to take, and if you liked this information, please you know, hit the “like” button, and Twitter this and share this, and I hope to see you all on the BrinkZone.