Eat like a man1 January, 2013
Don’t be afraid of meat and fat, men eat meat in abundance and aren’t afraid of eating fat, so maybe we can learn from this and drop the vegetarian, low fat diets and start eating like a man.
A healthy fat intake is essential for body composition because dietary fat is used to make up the lipid layer of cells, and it is involved in the production of muscle increasing hormones. Women, eating a diet higher in certain dietary fats are associated with a leaner body composition and less body fat than a diet lower in fat and higher in carbohydrates.
The key is to eat the correct fats in the ideal ratio and to eliminate all trans and hydrogenated fats from the diet. There are no safe levels of trans or hydrogenated fats because they impair insulin receptors on cells, decreasing energy use in the body and slowing metabolism. They also lead to elevated levels of the bad LDL cholesterol and put you at risk for heart disease. Trans fats are commonly found in processed foods, which is another great reason to completely avoid processed foods. However, the omega-3 fats (EPA, DHA, and ALA) are the healthiest fats for you to eat, because they are more permeable than other fats, which is better for the health of your cell lipid layers. The best omega-3s are DHA and EPA, which are found in fish oil, wild meats, organic grass-fed beef and avocado. Optimal fat loss results have been seen with 1 to 1.5 grams of omega-3s per percent of body fat, meaning that if you have 20 percent body fat, you would get at least 20 grams of omega-3s in your diet and essential fatty acids, amongst a host of other benefits, have been proven to boost your metabolism and from digestion the body creates a hormone called adiponectin, which has the ability to use and shrink fat cells.
Another new super food is Avocado – the Alligator pear: Avocados are high in fat but rich in monounsaturated & polyunsaturated fat, the good fats that are easily used as a fuel source for your body unlike the bad saturated fat. They contain over 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium. They are also ram packed with fibre and antioxidants. Furthermore, the monounsaturated fats and polyunsaturated fats found in avocados contain omegas 3, 6 & 9. One of the best ways to enjoy them is as guacamole.
A high-protein diet is more effective than just a low-fat diet for fat loss as it produces greater body composition improvements than just a low-fat diet and results in less loss of muscle, which means greater fat burn. Having adequate meat intake will help you avoid nutrient deficiencies such as calcium, vitamin B12, zinc, taurine, carnosine, among others. So, don’t be afraid of protein, it will not make you big, it is the foundation for all cellular repair even hair, nails and collagen (the stuff that keeps your skin tight and wrinkle free). So bring on the steak! And eat more meat.