Hey guys I hope you’re having a healthy day!
Today we will be speaking about fats and their role in a vegetarian bodybuilding diet. Fats? In a BODYBUILDING diet? Yes, you read that correctly! Fats actually play an IMPORTANT role in bodybuilding, whether you’re doing vegan bodybuilding, vegetarian bodybuilding, or another bodybuilding diet.
A trip down the grocery aisle at our favorite store will show how obsessed we all are with low-fat foods. We are overwhelmed with a variety of low-fat, “guilt free” options. But is guilt free really “guilt free”? You tell me. Some of these low-fat foods include potato chips, fat-free ice cream, low-fat candies, cake, and cookies. Any of those sound like they are healthy to you?? Yeah, me neither. However, if we look at some other items in the store that are high in fat, we could be looking at avocados, olives, nuts, soymilk, tofu. Now let me ask you, what sounds healthier, a bag of potato chips or a whole avocado?
Exactly.. All it really takes is some common sense. Big corporations have flooded our minds with mindless rumors telling us that carbs are bad and fats are bad etc. These have been engraved in our mind just so the companies can swing their product on a different angle to make it appear healthy and boost their sales by 8%.
What we need to understand is that there are good fats, and there are bad fats. Some fats your body needs and are beneficial, and some fats your body does not need and are not recommended. There are four types of fats:
Now, the good fats are polyunsaturated and monounsaturated. These fats are good for your heart, cholesterol, and over-all well-being and health. These fats include foods such as:
- Canola Oil/Olive Oil
- All types of nuts
- Peanut Butter
- Soybean Oil
- Sunflower, Sesame, and Pumpkin Seeds
Saturated fats and trans fats are known as bad fats. This is because consuming them will increase your risk of heart disease and elevate cholesterol. These fats include foods such as:
- High Fat Cuts of Meat
- Chicken with the Skin
- Whole Fat Dairy
- Ice Cream
- Commercially Baked Pastries
- Candy Bars
- Fried Foods
There is one general rule of thumb that will almost always work here if you are not sure whether it is a good fat or bad fat. Ask yourself, is it man-made/processed? If no, is it vegetarian? If yes, then the fats in it will be almost always good fats. I have used this general rule of thumb for over a month now and haven’t found an exception to it yet.
As far as amounts, you typically will want about 20-35% (give or take, every person will be different) of your daily calories to contain good fats of some kinds. One way I like to get my fats is having half an avocado every morning, and a handful of nuts (natural, not salted) throughout the day as a snack. Remember, fat is a good thing, and very necessary in