It is very important to add sufficient amounts of dietary fats to your muscle-building program in order for it to be a success. They are called macronutrients. They provide calories and energy that will help you boost your calorie intake and providing your body with the fuel it needs to generate more lean muscle mass.
To add on further to that, it also helps the body to absorb several important vitamins as well. These are definitely super foods aren’t they? Tracking your intake to ensure you get enough dietary fats is very important. This is a common mistake made by those who attempt to build muscle using a very low-fat diet. They often fail to see the results that they dream of.
Its common thought that eating dietary fats will only cause you to become fatter. This is not the case. You will only gain body fat weight if you eat too many calories. In fact too much of anything is never good. That’s why it’s very important to keep your overall food and drink in check.
Now let’s dive into the meat of this article. Let’s look at the top sources of dietary fat that you should be eating on a regular basis.
Flaxseeds:
It contains all sorts of healthy essentials in it that I can’t possibly list them all down here. There are 3 primary healthy components in it.Omega-3 essential fatty acids have been shown to have heart-healthy effects.
Lignans have both estrogen and antioxidant qualities. Last but not least they contain fiber. They are best consumed with any kinds of smoothie that you’re preparing as its a great way to boost your calorie intake and consumption of omega fats.
Avocados:
Unlike other fruits, they are high in healthy fats. They are loaded with tons of benefits in them and are commonly used as part of beauty treatments.
They also are high in calories which are essential in building muscles. They become real handy in satisfying your need for nutrients as well as a dietary fat.
They are best eaten while they’re still soft to the touch. They can be sliced and eaten with an omelet or even eating the soft flesh out of the shell with a spoon.
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Mackerel:
They are far richer in omega-3 fats than tuna. It has a variety of other nutrients and most particularly large amounts of zinc.
They are very essential in maintaining testosterone levels especially for athletes who do high levels of resistance training.
They also provide plenty of protein to your diet plan. You can have it toasted with beetroot salsa or even with potato salad with lemon caraway dressing.
Walnuts:
They not only are rich in omega-3 fats, but also loaded with protein and fiber. They are a good source of the healthy fat known as Alpha-Linoleic Acid (ALA). This actually helps strengthen your bones.
Mix a handful of crushed walnuts and honey with plain low-fat yogurt. If you have a sweet tongue, then you can add them to a smoothie of ripe frozen banana and low-fat vanilla yogurt.
In fact you can have it anyway you want.
Olive Oil:
It is monounsaturated fatty acids and is considered a healthy dietary fat. It is also armed with polyphenols which are antioxidants that will help keep the oxidative stress created by your intense training sessions in check.
This will help you to continue training and grow your muscles at its maximum.
You can add it on salads and other vegetables rich in green. They help to add moisture to any dish you use it in and will quickly raise your calorie intake.
Coconut Milk:
They are high in medium-chain triglycerides (MCT) which are partially man-made fats made by processing coconut and palm kernel oils in the laboratory. These fats can be used immediately as an energy source by the working muscles tissues.
So, if someone is very active and is relying on a low-carb diet plan, this makes it a great addition to it. Coconut milk is also high in potassium. If you choose to add this to your diet, you must consider the amount of portion of it. It’s best to have serving of a quarter cup rather than a full one since it’s more than a fat source rather than a protein.
Dried Unsweetened Coconut:
You must definitely preach caution when using this in your diet since it’s very high in saturated fat and calories.
They come in the form of flakes and since they contain a small amount of carbs and protein, a ¼ cup of servings would be sufficient. Carbs provide energy while protein help preserve lean muscle mass.
They also contain phosphorus and iron. Both of them are minerals. Iron delivers oxygen to your muscles and organs while phosphorus helps with the formation of your teeth and bones. So how do you add this to your muscle-building diet?
As mentioned earlier, get a ¼ cup of servings with food rich in vitamin C like strawberries. This will help to absorb more of the iron in the flakes.
Eggs:
It’s all in the yolks. It contains a rich source of protein and most of the nutrients. The cholesterol and natural fat naturally helps to increase your testosterone levels. It also helps to raise your body’s good cholesterol.
You can eat them in as many ways as you want. Egg protein is one of the most biologically high value proteins you can get dirt cheap out there aside from possibly whey protein.
Egg white omelets are a great source of protein and they are basically fat free. You can pretty much eat them as much as you want. So make a few hard boiled eggs, bring them to work and snack on them. Or you can just use the liquid whites into a shake like you would use milk or water which is fantastic.
Almonds:
They are one of the best natural plate source of protein and a very good source of vitamin E. They are considered as super foods since they are packed with so many nutrients and are so beneficial for the body.
Eating almonds will give you more energy and stronger muscles. Just a handful of them have more protein to offer than an egg. They contain the energy-boosting manganese and copper.
Almonds do have calories and as well as fat. This is the good fat which is the monounsaturated fat. You can eat them raw, of course after soaking them in warm water and peeling off the skin. You can even grind them and sprinkle them onto any salad or even mixing them with any fruits and nuts into a yogurt shake.
The Bottom Line:
By far, these are one of the best sources of healthy fats you can add to your daily diet plan for building muscle. You can achieve much faster results making sure that you keep the overall nutritional balance in the meal you are using for this purpose.
It’s often a good thing that you can learn more about the type of fats each food contains as each one of them are not created equally. So it’s really very important to have this knowledge by being sure to use the best of varieties of fats especially the monounsaturated and polyunsaturated fats as they will really help promote health at its optimum.
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