4 Fatty Foods that are Essential for Fat Loss and Offseason Growth

Bodybuilders frequently have this notion that they must take extreme diets to make their physique to extreme levels. Back in the day, there was a thought that a zero-fat diet was the best possible way to rip up. However, it was found to be unsuccessful so the high-fat diet replaced the previously failed diet program and became the norm. But in the end, most bodybuilders have figured out that either of these extreme diet programs will lead to a successful result on their bodybuilding phase.

Whether you want to lose bodyfat or increase muscle mass, the strategy is to have a diet that’s somewhere between the two extremes. Moderation of taking the right types of fats can help build muscles and in most cases, reduce your bodyfat. So if you’re into the cutting or growth phase, you need to consume 20% of their calories from fat. Here are some healthy sources that you can take.

Whole eggs. Probably one of the best sources of protein and a staple to bodybuilders, eggs provide excellent amino acid profile. Both the yolk and white give great protein with the whites being faster to digest while the yolk may take longer to digest because it contains dietary fat which provides more sustained amount of protein. One egg yolk contains 6 grams of fat with half of it being saturated so eating six or more a day would result to too much saturated fat. The solution is not to eliminate, but to reduce the number of yolks so for every five or six egg whites you consume, add one yolk not exceeding three on daily basis. With six egg whites and one yolk, that’s 24 grams of protein and 6 grams of fat.

      Red meat. To cut up, you will need to reduce your calories but omitting too much fat might compromise your testosterone levels. As to cutting out dietary fat and also carbs and total calories, your testosterone levels go down and if that happens, you will lose muscle mass as well. Red meat contains fats that assist testosterone levels that include conjugated linoleic acid (CLA), a fat that allow body to tap into fat stores as energy source and promotes muscle growth. Mass seekers can have an intake of red meat twice a day as well as dieters, provided that they do not consume more calories than their daily target.

      Salmon. An excellent source of omega-3 fatty acid is salmon. Omega-3s help spare the loss of glutamine and supports the immune system. They help fight muscle inflammation and lead to enhanced glycogen storage. There’s also an indication that they promote the loss of bodyfat and retention of muscle during dieting stages. Omega-3s are so essential that even dieters should also take this four times a week even if it’s a small portion.

          
      Low-fat cheese. Myths that dairy products are fattening food are simply just myths. Low-fat cheese contains many anabolism-promoting peptides, small amount of CLA, also found in red meat, calcium, vitamins and minerals. Research shows that it also contains calcitriol which help burn fat on low-calorie diets, and casein protein.

Bodybuilders fear fatty foods but they really shouldn’t. For building muscle growth and keeping bodyfat within reason, they need proper provision of nutrients as well as control in calorie intake. Fatty foods may be caloric, but they provide nutrients that many bodybuilding foods lack so having them included in your diet are great choices during mass-gaining phase, and by tweaking for some adjustments, are also essential for cutting phase. In the end, you need to take proper balance of food intake to stay anabolic and keep bodyfat in check.