Although we tend to have a negetive altitude towards eating fats,fats are really good. Fats include delicious foods in their own right-almonds, bacon, avocados, salmon, olives, meat, macadamia nuts, eggs, cheese, chocolate—and fats that make already tasty foods a little more flavorful—butter, cream, olive oil, coconut oilThe surprising thing about beneficial or “good” fats is that there’s disagreement regarding what constitutes “good” and how much of the “good” we should eat relative to the other macronutrients, protein and carbohydrates. The benefits discussed in this article are based on the following principles: • “Good” fats are unrefined animal fats, fat from fish, and select fats from plants, such as avocado, olive, nuts, and tropical oils. • The “bad” fats are vegetable fats, such as soy, peanut, corn, safflower, sunflower, and canola oil that have been refined. They tend to be high in omega-6 fats and are highly susceptible to oxidation during processing, which makes them reactive and damaging to the body cells.

1. Better Body Composition :

Eating a greater proportion of your calories from fat can help you achieve optimal body composition. Your body requires a decent amount of fat to stay lean for the following reasons: • Fat makes up the outside layer of all the cells in you body. Ideally, this lipid layer will be composed of omega-3 fats because this makes the cells more sensitive to insulin, allowing for an energetic metabolism and less inflammation.

2. More Muscles :

Having more beneficial fat in your diet produces muscle gain with training because it supports hormone balance and recovery from intense exercise. A higher fat diet with simultaneous carb restriction can elevate growth hormone, which inhibits muscle breakdown. Surprisingly, scientists haven’t looked at the effect of fat on post-workout muscle gains and body composition. Sports nutrition researchers have tunnel vision on protein and carbs, but peripheral data show abundant benefits of a higher “good” fat intake due to its potent effect on hormone balance and ability to reduce inflammation.

3. Easier Fat Loss:

It’s well accepted that eating some fat is necessary if you want to lose fat. It was a big mistake to go low-fat for fat loss because people tended to replace natural fats with carbs, while food manufacturers replaced fat with sugar, leading to a huge increase in nutrient-poor calories that the body stores as fat. Research shows that you can lose just as much body fat eating a high-fat, low-carb diet as you can with a low-fat, high-carb diet and you’ll reap better metabolic adaptations so that you keep the fat off. A fascinating Swedish study found that when diabetics ate a low-carb, high-fat diet (50 percent fat, 20 percent low-glycemic carbs, and 30 percent protein) they lost equal amounts of fat after 6 months (4 kg) as a group that ate a low-fat, high-carb diet (30 percent fat, 60 percent carbs, and 10 percent protein). The low-carb, high-fat group decreased insulin and had better blood sugar regulation than the high-carb group, indicating better metabolic chemistry.

4. Better Reproductive Health :

Fat is critical for reproductive health in both men and women because it’s used to manufacture hormones and improves gene signaling that regulates hormone balance. For women, not eating enough fat is a common cause of infertility, while eating the wrong fats increases complications from PMS and menopause. For men, lack of good fats reduces testosterone and other androgen hormones that are critical for reproductive health. For instance, a study found that reducing fat intake in men by increasing carbohydrate intake led to significantly lower free testosterone. Total androgen hormone levels were down 12 percent.

5. Better Brain Function & Mood with Less Risk of Depression:

Your brain is mainly made of cholesterol and fat, most of which should be essential fatty acids, in particular DHA. The precise characteristics of the lipid layer of brain neurons influences electrical properties, which dictate everything from mood to neuromuscular function to cognition. Adequate good fat intake helps prevent depression and one side effect of the low-fat diets that have been erroneously recommended to lower cholesterol levels is an increase in suicides. This is caused by a deficiency of cholesterol and fat in the brain, which causes lower levels of the neurotransmitter serotonin that makes people feel good.

6. Stronger Bones & Less Risk of Osteoporosis:

Healthy fats in the right ratio are needed for bone mineral density and the prevention of osteoporosis. Fats are involved in calcium metabolism and the vitamins K2 and D are both fat-soluble nutrients that collaborate in building bone. Many factors influence bone health, but providing the building blocks for bone with adequate “good” fats and the ideal omega-3 and -6 ratio can only help.