Lipids are one of the three main macronutrients, and are essential in any diet.
Although it is essential, it is also the macronutrient with the worst reputation, unfortunately.
They perform various functions in the human body, and there are also different types of this nutrient.
Learn what they are, their different types and more in this article.
What are lipids?
Lipids are the famous fats we see on food labels.
Although their reputation is not the best, they are essential and you should include them in your food.
The name scares, after all, no one wants to gain fat.
However, dietary fat will not immediately turn into body fat.
Especially if you're in a caloric deficit.
However, it is the macronutrient with the highest caloric value, and has 9 kcal per gram.
That is, each gram of fat equals 9 kcal, and so it is the macronutrient that ingested in excess, leads more easily to fat gain.
Fats/lipids have several functions, in which the greatest emphasis is their role in the healthy functioning of the hormonal system, and for their energy function.
For the production of hormones, such as testosterone, you need an adequate intake of fats.
They're going to give you energy, too.
If you completely eliminate this macronutrient, the negative impact will impede your progress in the gym, and not only.
Different types of lipids
There are two types of fats, saturated and unsaturated.
Fats considered healthy, and with better reputation, belong to the group of unsaturated, such as polyunsaturated or the famous omega 3.
However, you should not exclude saturated fat, and your diet should include a sufficient amount of this lipid.
Of all the fats, the only one you should actually avoid is trans fat, which although it belongs to the group of unsaturated fats, is associated with negative health effects.
Good sources of saturated fats.
Red meats and egg yolk.
Good sources of unsaturated fats.
Salmon, olive oil and dried fruits.
The amount of lipids you should eat per day depends on several factors, but as a rule, try to get at least 15% of the calories in your diet to come from this nutrient.
A value between 20 and 25% is usually ideal.
So-called fat-soluble vitamins, such as Vitamin A or Vitamin D, benefit from the intake of fats to be absorbed by the body.
That is, when you consume these vitamins, or if you use a multivitamin supplement, ingest some fats in that meal.
Finally, whether your goal is to gain muscle mass or lose fat, don't eliminate lipids from your diet.
It is a frequent and very harmful error, both in terms of health and results.