Lipids are one of the three main macronutrients, and are essential in any diet.
Although 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.
Find out what they are, their different types and more in this article.
What are lipids?
Lipids are the famous fats that we see on food labels.
Although their reputation is not the best, they are essential and you should include them in your diet.
The name scares, after all, nobody wants to gain fat.
However, dietary fat will not immediately turn into body fat.
Especially if you are in a calorie deficit.
However, it is the macronutrient with the highest caloric value, and counts with 9 kcal per gram.
That is, each gram of fat is equivalent to 9 kcal, and therefore, it is the macronutrient that ingested in excess, leads more easily to fat gain.
Fats / lipids have several functions, the main highlight being their role in the healthy functioning of the hormonal system, and their energy function.
For the production of hormones, such as testosterone, you need an adequate intake of fats.
They will also provide you with energy.
If you eliminate this macronutrient completely, the negative impact will impede your progress in the gymnasium, And not only.
Different types of lipids
There are two types of fats, saturated and unsaturated.
Fats considered healthy, and with a 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 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 the yolk of the egg.
Good sources of unsaturated fats.
Salmon, olive oil and nuts.
A quantidade de lípidos que deves ingerir por dia depende de vários factores, mas por norma, tenta que pelo menos 15% das calorias da tua alimentação venham deste nutriente.
A value between 20 to 25% is usually ideal.
So-called fat-soluble vitamins such as Vitamin A or Vitamin D, benefit from the ingestion of fats to be absorbed by the body.
That is, when you consume these vitamins, or if you use a supplement multivitamin, eat some fats in this meal.
Finally, whether your goal is to gain muscle mass or lose fat, don't eliminate lipids from your diet.
It is a frequent mistake, and very harmful, both in terms of health and results.