Which "fats" are Essential Macros?

[matt27gd]

Based on information provided by the sticky, I decided I need 75 g of fats a day (.5 g for every pound of my body weight). What kind of fats are needed and where do you guys get your fats to fit your micros? I am cutting weight, so I want to consume about 2000 calories a day.

With breakfast, I'm cooking my eggs with Canola Oil, and mixing 1 serving of Peanutbutter with my protein shake. I am also bringing a serving of almonds to school with me everyday. This is 30 g of fats before I hit lunch time, and I am unsure how to complete my fatty macro goals.

So to hit my macros, which fatty foods/type of fats are best to eat? For performance?

[MikeK46]

What kind of fats are needed and where do you guys get your fats to fit your micros?

All of them. SFA's, MUFA's & PUFA's. Beef, fish, poultry, eggs, full-fat diary, oils...take an Omega-3 supplement (i.e. fish oil) to imrpove your ratio of O6 to O9.

[matt27gd]

All of them. SFA's, MUFA's & PUFA's. Beef, fish, poultry, eggs, full-fat diary, oils...

Basically then, if I really wanted to, getting my grams of fat from a granolla bar is just as good as getting them from a egg yolk or canola oil?

[MikeK46]

Basically then, if I really wanted to, getting my grams of fat from a granolla bar is just as good as getting them from a egg yolk or canola oil?

As long as you're getting SFA's, MUFA's & PUFA's from various sources and meeting your requirement, every fat is as good as every other fat in your diet. Just avoid trans fat.

[anonymous]

eat salmon
eat avocado
eat walnuts

[matt27gd]

As long as you're getting SFA's, MUFA's & PUFA's from various sources and meeting your requirement, every fat is as good as every other fat in your diet. Just avoid trans fat.

I'm assuming that SFA's, MUFA's, and PUFA's all should take up an approx. 33.3% of my fat intake? There isn't one who's value dominates the other 2?

[dizzay20]

I'm assuming that SFA's, MUFA's, and PUFA's all should take up an approx. 33.3% of my fat intake? There isn't one who's value dominates the other 2?

From most to least MUFA -> SFA -> PUFA. That is usually the ratio found in most foods.

[AlwaysTryin]

I'm assuming that SFA's, MUFA's, and PUFA's all should take up an approx. 33.3% of my fat intake? There isn't one who's value dominates the other 2?

There is no need to try get exactly 1/3 of each

[iversonmourning]

I get most my fat from natty PB ( about 40 grams a day) most my other fat comes from ground beef, CLA/Flax/, 3 whole eggs, and some whole milk from time to time.

[bj03sm]

I read in another thread that if you dont get enough fat that your test levels will lower. Is his true? It has me wondering because since I started eating very healthy my sex drive has been down. I was eating a ton of fatty foods (Good and bad) before and seemed to have a much higher drive.

[rnacdaley]

I read in another thread that if you dont get enough fat that your test levels will lower. Is his true? It has me wondering because since I started eating very healthy my sex drive has been down. I was eating a ton of fatty foods (Good and bad) before and seemed to have a much higher drive.

Yes - that is true. Test levels will most definately drop off without taking in the appropriate amount of GOOD fat. Not the fat you would get from a bacon double cheeseburger and fries from a fast food place.

Bottom line is...if you are eating healthy you are getting your fats. If doing this test levels will never be a concern.

[iversonmourning]

I read in another thread that if you dont get enough fat that your test levels will lower. Is his true? It has me wondering because since I started eating very healthy my sex drive has been down. I was eating a ton of fatty foods (Good and bad) before and seemed to have a much higher drive.

You obviously were not eating very healthy before if you were getting inadequate fats in.