Hello my lovelies, you've officially tuned in to the final installment of the #MacronutrientBreakdown, in which I blog about how much of those pesky macro nutrients (carbohydrates, protein, and fats) we really need. In a world that tells us to "eat no carbs after 6/ but then don't eat carbs at all/ but only eat carbs once a week/ you need your body weight in protein after a workout/ there's good and bad fats", it can be hard to differentiate the myths and the truth. That's why I'm here to be the myth buster!
Lipids or "fats" are viewed as the most rich, dense, and naughtiest macro nutrient, although carbs are taking a close second. We need to remember that nothing we consume as food is essentially bad for you, it's the amount that you eat of it that can be dangerous. "Fat", "fatty", and "fattening" have become the new F-bombs. However, if something is "fattening", it's only storing unused energy.
The reasons that lipids are given this stigma is scientific: lipids contain the most carbons so therefore make the most energy. Lipids also have the highest energy yield of all three macro nutrients. While protein and carbs create 4 calories per gram, lipids create 9 calories per gram.
Lipids are essential in fueling exercise. We use fat stores to fuel our energy when we are going for a long duration at a moderate pace. Examples of this include a long run, a moderate bike ride, a long walk, or even a pilates class. Those that are less in shape will use fat at 60% of maximum heart rate, athletes will use fat at 70-80% maximum heart rate.
Like the other two macronutrients, lipids are made up of carbons, hydrogens, and oxygens. Lipids include a glycerol molecule with three fatty acids molecules attached to it. Lipids are fats, oils, and waxes. Saturated fats include EVOO, coconut oil, peanut oil, palm oil and more. These are found in butter, margarine, creamer, and whipped toppings. Trans fats are found to harden processed foods such as potato chips, cookies, and some salad dressings.
Lipids main function is energy storage. They also protect and line major organs. So, like I've said in all of these posts, you need fats, no matter how much of a taboo stigma it has picked up. The rule I learned in class concerning RDA (recommended daily average) was, "no rules, just make better choices." If you eat too much fat than you use, it'll be stored. That's that!
Keep in mind that cholesterol is a "derived" fat. It's not the best for you because it's derived from an animal source, so its not as good for you. Good cholesterol comes from good fat sources such as avocados, fish, coconut oil, and more. Bad cholesterol comes from red meats, donuts, fried food, etc. Keep the bad cholesterol to a minimum, and keep good the cholesterol levels up.
Lipids should make up 20-35% of your total calorie intake.
Hope you guys picked up some facts about lipids, Stay healthy!
Hope you guys picked up some facts about lipids, Stay healthy!
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