The Hidden Benefits of Fat

by Aleksander Fidurski

Fats

The main function of fat in the diet is insulation, protection, energy, for absorbing fat-soluble vitamins such as vitamin d, a, e and necessary for the production of certain hormones. The structure of fat is a single triglyceride which is one glycerol and three fatty acids. Fat is hydrophobic which means its insoluble in water. Fats can be solid (coconut oil) or liquid (olive oil) at room temperature.

Fats are either saturated or unsaturated. Saturated doesn’t contain a double bond. Unsaturated contain a double bond. Monounsaturated fatty acids (MUFA) have one double bond and polyunsaturated fatty acids (PUFA) have more the one double bond.

Essential fatty acids are fatty acids that our body can’t make on its own and it must be consumed in the diet. Omega 3 and 6 are essential fatty acids. Fatty acids can also be categorized by chain length such as short, medium, long and very long chains.

Trans fatty acids can be naturally occurring or artificial. Produced in a process where hydrogen is added to oils to harden them. Consuming trans fats can result in the hardening of the arteries which increases the risk of heart disease and stroke.

Fats contain 9 calories per 1 gram. When fats are ingested the metabolism of fats begins. Bile contains an enzyme called lipase which breaks fat down into glycerol and fatty acids. Fat sources such as body stores which can be from adipose tissue which is the fat beneath the skin, Visceral fat which is the fat around the organs and intramuscular fat which is the fat around your muscle. Fatty acids then are transformed into Acetyl Co-A which then enters the TCA cycle where it undergoes a series of chemical reactions. The product of these chemical reactions is used to produce energy in the form of ATP. The fatty acids in the intramuscular triglycerides are the main source of energy for low-intensity exercise. The fatty acids in adipose tissue can also be used as a fuel source in low-intensity exercise.

Excess energy can be converted to triglycerides and stored in the adipose tissue. Fat is our main energy source for normal day to day energy usage. There is unlimited storage space for fat, this leads to obesity, diabetes type 2 and high blood pressure. The RDA for total fat is 20-35% of TEI

Cholesterol is a type of fat produced by many animals. It’s an essential component of the cell membrane. The precursor of steroid hormones, vitamin D and bile. There are three types of cholesterol, HDL-C (high-density lipoproteins), LDL-C (Low-density lipoprotein) and VLDL (Very low-density lipoprotein). Cholesterol is transported around the body via lipoproteins. LDL-C and VLDL-C transport cholesterol from the liver to other tissues of the body. HDL-C transports cholesterol from the peripheral tissues to the liver.

Fat as an energy source provides three times more energy than CHO. Fat burning requires more time and oxygen then CHO metabolism. In high intensity, CHO is the preferred substance for energy. In low intensity and moderate exercise, there is more oxygen available and as glucose stores deplete fat becomes the main source of energy.

Well trained athletes have an enhanced ability to use fat as an energy source. There are several dietary methods of increasing fat metabolism such as consuming caffeine, dietary periodization, and calorie deficit. Although fat loading may increase fat oxidation, it will negatively affect performance. When intensity and duration increase CHO becomes the main source of energy.

Dietary Fats and testosterone

The actual amount of fat that you are consuming is important which should be high coming from Saturated and monounsaturated fats, but there’s an upper limit from things start going the opposite direction. Make sure you avoid Polyunsaturated fats and trans fats which lower testosterone levels because of the oxidase in the body due to the weak double bond of the structure which can’t handle the body’s temperature which causes oxidative stress in the body.

In one study, researchers tested several nutritional factors to see how they correlate with pre-exercise testosterone levels in healthy men. What they saw was that the diets high in saturated fat and the diets high in monounsaturated fat significantly increased testosterone levels. Whereas the diets high in protein, or the diets high in polyunsaturated fats, both reduced testosterone levels in a pretty much dose-dependent manner. The researchers also saw that the higher the dietary fat intake, the higher the testosterone (a diet containing mixed fats). The correlation between dietary fat intake and cardiovascular disease risk is pretty much non-existent. Saturated fat and testosterone production go hand in hand.

Conclusion

It is well known that eating a diet high in healthy fats increase testosterone levels. In fact, it’s one of the easiest ways to do so. Research has also shown that the higher intake of saturated fats and monounsaturated fats leads to higher testosterone levels, whereas a higher intake of polyunsaturated fats leads to lower testosterone.

Fats List for High Testosterone (Get Organic)

  • Butter
  • Coconut Oil
  • Animal Fats
  • Ghee
  • Avocados
  • Coconut Flesh
  • Dark Chocolate
  • Goat Cheese
  • Blue Cheese
  • Olive oil
  • Avocado Oil
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