The Skinny on Fat. By Joe Niezgoda of www.NiezgodaFitnessSystems.com Fat also called lipids are a group of naturally occurring organic compounds that are normally found in animal and vegetable tissue. Fat yields the most energy than any other type of macro nutrient at 9 calories per gram.   Fats play several roles in the body such as transport vitamins A, D, E, and K (fat soluble vitamins), synthesize many hormones.  It is very important to note that eating fat does not make you fat.  Eating fat does NOT make you fat!    Fats are classified as: Saturated Fats – Saturated fat is the type of fat that is solid at room temperature and should be avoided.  This type of fat is saturated with hydrogen ions and does not contain any double bonds. Saturated fats are found almost exclusively in animal products.  Red meats, poultry and eggs, dairy products and most tropical oils are typical sources of saturated fat. Consuming this type of fat contributes to arterial disease, elevated LDL "bad" cholesterol, is linked to many forms of cancer and causes heart disease. Keep it to less than 10% of your daily calories. Unsaturated Fat – Unsaturated fats are found in mostly plants and have at least one double bond within the fatty acid chain.  Unsaturated fats are liquid at room temperature and are also fewer calories dense than saturated fat.  However, the calorie difference between the two is not noteworthy.  Unsaturated fats do not increase LDL levels and help reduce the risk of heart disease. Polyunsaturated Fat – Polyunsaturated fats are found in vegetables (safflower, flax, sunflower, corn) and fish. Polyunsaturated fats have more than one double bond within the fatty acid chain and provide linoleic and linolenic acids. Linolenic (omega-3) and linoleic (omega-6) acids are the two essential fatty acids and are required for optimal health.  The essential fatty acids are also important for muscle growth. Monounsaturated Fat– Monounsaturated fats are fats that have one double bond within the fatty acid chain.  This type of unsaturated fat will help humans build muscle, burn body fat and is essential for optimal help. Monounsaturated fat is found in veggies and nuts such as olives, most nuts, and canola. Monounsaturated fat should make up the majority of your fat intake. Daily Fat Requirement –The popular belief is that fat intake is no more than 0.5 grams per pound of body weight, or about 20% of total caloric intake. The FDA recommends that fat intake is kept to under 30% of caloric intake.  However, fat intake can be up 60% of caloric intake with strong health benefits such as increased testosterone and increased metabolism.  The truth is that even though most North Americans believe fat intake should be limited, no one knows for sure what is best for the general population.  What is known is that ultra-endurance athletes need to consume more carbohydrates than fat and that we need to keep saturated fats down to a minimum. Hydrogenated Fat - Hydrogenated fats are plant oils that are saturated with hydrogen ions and are in margarine vegetable shortening.  The food industry uses this type of fat so that their foods look “healthy” to the average consumer.  When in-fact these types of fats are as bad or worse for you than saturated fats and are associated with the same health risks as saturated fats.  These fats should be avoided. Typical macro nutrient diet breakdowns: -60% calories from fat, 20% from carbs and 20% from protein. This is great for men who are looking to build muscle and reduce body fat. -40% calories from carbohydrates, 30% fat and 30% protein.  May help people shed excess body fat. -50% calories from carbohydrates, 30% calories from protein and 20% calories form fat.  Many endurance athletes use this.