In the relentless pursuit of fitness goals, gym enthusiasts understand that a well-rounded approach extends beyond the weight room. Nutrition plays a pivotal role in sculpting the body and fueling the energy needed to conquer those demanding workouts. One often underestimated but crucial component of a balanced diet is the inclusion of healthy fats.

Dedicated gym members recognize the significance of not just working hard but also fueling their bodies intelligently. In this blog, we’ll highlight the essential role that healthy fats play in supporting your fitness journey at AFAC gym in Thornton, CO.

Fueling Your Gym Gains by Incorporating Healthy Fats into Your Diet

Contrary to popular belief, all fats are not created equal. It’s time to embrace the goodness that healthy fats bring to the table. Get ready to elevate your nutritional game, optimize your workouts, and achieve those fitness milestones with the power of well-chosen, nutrient-rich fats. Let’s dive in and discover how these fats can be your allies in the pursuit of a healthier, stronger you.

What Are Dietary Fats?

Dietary fat often has a negative reputation, despite being a crucial nutrient our bodies require. We just need to make sure we don’t get too much fat in our diets, and that we are consuming the healthiest types of fat.

Dietary fats are a kind of nutrient found in food. In the past, people thought “fat” was a bad thing for your health. Doctors used to suggest avoiding or limiting fat in your diet to prevent weight gain, heart disease, and diabetes. However, we now know that not all fats are bad and it’s important to include some fat in your diet. Certain fats can even lower your blood cholesterol and keep you healthy.

Fats fulfill many roles in your body. They:

Provide you with energy to work out at the gym
Create hormones that support your body’s functions
Help your body absorb vitamins from food
Keep your body warm
Provide structure for your body’s cell membranes
Protect your organs
Make food taste better
Lead to prolonged feelings of fullness

The key is to have a good balance of fats and other nutrients in your diet. We all need to focus on eating the healthiest fats in the right amounts.

A good general rule to follow is: Unsaturated fats are the healthy ones, while saturated and trans fats are generally not as good for you.

How Many Types of Dietary Fat Are There?

There are four primary categories of dietary fats. Below we’ve listed the four categories, along with the foods that contain each type of fat and the effect they can have on your health.

Saturated Fats

Saturated fats are typically solid at room temperature. These fats are found in foods like:

Beef
Pork
Lamb
Poultry (especially with skin)
Cream
Lard
Cheese
Butter
Ice cream
Coconut, palm, and palm kernel oil
Some baked and fried foods

Consuming saturated fats can increase your cholesterol levels, which can increase your risk of heart disease. The American Heart Association (AHA) recommends that people should get no more than 5%-6% of their calories from saturated fat. That means, if you eat 2,000 calories per day, a maximum of 120 calories should come from saturated fat. That’s the equivalent of about 13 grams of saturated fat per day.

Trans Fats

Two categories of trans fats exist in our food landscape: naturally occurring trans fats and artificial trans fats.

Naturally occurring trans fats are produced in the digestive processes of certain animals. The food products derived from these animals (such as milk and meat) potentially contain trace amounts of trans fats.

On the other hand, artificial trans fats, or trans fatty acids, are synthetically crafted through an industrial process where hydrogen is added to liquid vegetable oils, transforming them into a more solid state.

The predominant origin of trans fats in processed foods is “partially hydrogenated oils,” which you can find on ingredient lists on food packaging. In November 2013, the U.S. Food and Drug Administration (FDA) made an initial determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.

So why do food manufacturers use trans fats? Trans fats – valued for their ease of use, cost-effectiveness, and prolonged shelf life – give foods a desirable taste and texture. Many restaurants and fast-food establishments deep fry with trans fats because they can be used multiple times in commercial fryers.

Consuming trans fats elevates levels of detrimental (LDL) cholesterol while diminishing beneficial (HDL) cholesterol, heightening the risk of heart disease, stroke, and type 2 diabetes. Due to these risks, several jurisdictions in the U.S. and abroad have taken measures to curtail or restrict the use of trans fats in food service establishments.

A myriad of foods harbor trans fats, ranging from fried items like doughnuts to baked goods such as cakes, pie crusts, biscuits, frozen pizza, cookies, and crackers, to products like stick margarines. To gauge the trans fat content in packaged foods, look at the Nutrition Facts panel. Keep in mind that products may claim “0 grams of trans fats” if they contain less than 0.5 grams per serving. Identifying trans fats also involves perusing ingredient lists for the presence of “partially hydrogenated oils.”

As previously mentioned, while small quantities of naturally occurring trans fats exist in some meat and dairy products, like beef, lamb, and butterfat, scientists haven’t conclusively determined whether these naturally occurring trans fats exhibit the same adverse effects on cholesterol levels as their industrially manufactured counterparts.

To promote heart health, the American Heart Association advises reducing the consumption of foods containing partially hydrogenated vegetable oils to diminish trans fat intake. Additionally, they recommend preparing lean meats and poultry without added saturated and trans fats.

Monounsaturated Fats

Monounsaturated fats are fat molecules characterized by a single unsaturated carbon bond. Oils containing monounsaturated fats typically remain in a liquid state at room temperature but exhibit a tendency to solidify when in the fridge. Olive oil is a notable example of an oil rich in monounsaturated fats.

For optimal health, it is advisable to incorporate foods containing monounsaturated fats into your diet, instead of sources high in saturated fats and/or trans fats. The consumption of monounsaturated fats is associated with positive effects on heart health.

These fats play a crucial role in reducing levels of detrimental cholesterol in the bloodstream, thereby diminishing the risk of heart disease and stroke. Additionally, they contribute essential nutrients necessary for the development and maintenance of the body’s cells. Oils abundant in monounsaturated fats also serve as a source of vitamin E, a noteworthy antioxidant.

Non-tropical vegetable oils with elevated monounsaturated fat content include:

Olive oil
Canola oil
Peanut oil
Safflower oil
Sesame oil

Foods rich in monounsaturated fats include:

Avocados
Peanut butter
Certain nuts and seeds, such as almonds, hazelnuts, pecans, pumpkin seeds, and sesame seeds

Polyunsaturated Fats

Polyunsaturated fats are fat molecules that have more than one unsaturated carbon bond. Oils containing polyunsaturated fats typically remain in a liquid state at room temperature, with some transitioning to a solid state when chilled. An example of an oil rich in polyunsaturated fats is soybean oil.

In the pursuit of good health, the American Heart Association (AHA) recommends eating foods containing polyunsaturated fats instead of those laden with saturated fats and/or trans fats. This recommendation stems from the beneficial impact that polyunsaturated fats can have on heart health.

Polyunsaturated fats play a crucial role in reducing levels of harmful cholesterol in the bloodstream, thereby lowering the risk of heart disease and stroke. Additionally, they contribute essential nutrients vital for the development and maintenance of the body’s cells. Oils abundant in polyunsaturated fats also serve as a source of vitamin E, a significant antioxidant.

Furthermore, polyunsaturated fats deliver essential fatty acids, namely omega-6 and omega-3, which the body cannot produce on its own. These fatty acids are integral to various bodily functions and we can only obtain them through dietary sources.

Omega-3 Fatty Acids

Omega-3 fatty acids, derived from sources like fish, offer cardiovascular benefits, although the efficacy of omega-3 supplements remains under scrutiny. Researchers are exploring potential connections between omega-3s and the prevention or deceleration of Alzheimer’s disease and other forms of dementia.

Omega-6 Fatty Acids

Omega-6 fatty acids, found in leafy green vegetables, seeds, nuts, and vegetable oils, were once thought to contribute to heart disease. However, current evidence suggests that these fatty acids are, in fact, beneficial for heart health. The AHA recommends obtaining 5% to 10% of daily calories from omega-6 fatty acids, a level that many individuals already achieve through their regular diet.

Non-tropical vegetable oils high in polyunsaturated fats include:

Canola oil
Corn oil
Soybean oil
Sunflower oil
Flaxseed oil

Similarly, foods rich in polyunsaturated fats include:

Fatty fish (such as salmon, mackerel, anchovies, herring, black cod, bluefin tuna, whitefish, striped bass, cobia, and sardines)
Certain nuts and seeds (like walnuts, flaxseeds, and sunflower seeds)
Tofu
Soybeans

How Many Calories Does Fat Have?

Every gram of fat contains 9 calories, irrespective of its type. Fats boast a higher energy density compared to carbohydrates and proteins, which offer 4 calories per gram.

The intake of excessive calories, regardless of their origin, can result in weight gain or obesity. Moreover, as mentioned previously, a diet high in saturated or trans fats is associated with an increased risk of heart disease and stroke. Health professionals typically advise substituting saturated fats and trans fats with monounsaturated fats and polyunsaturated fats while ensuring the maintenance of a nutritionally balanced and calorie-controlled diet.

What Is Cholesterol and Is it Bad for Me?

Cholesterol, a lipid with a waxy, fat-like consistency, is a naturally occurring substance in your body. While many view cholesterol as potentially harmful, it plays an essential role in facilitating various bodily functions.

Cholesterol is a fundamental component of the cellular membranes that structure every cell in your body. It’s indispensable for hormone and vitamin D synthesis, contributing to vital functions crucial for your overall well-being. In essence, your body relies on cholesterol for survival.

Although your body produces all the cholesterol it needs, it also absorbs a small amount from certain foods like eggs, meat, and full-fat dairy products. It’s crucial to note that the cholesterol content in your diet and the cholesterol levels in your blood are two different things.

Contrary to common belief, the intake of dietary cholesterol doesn’t necessarily translate to elevated blood cholesterol levels. The body meticulously regulates blood cholesterol by managing its own cholesterol production. Research indicates that, for most individuals, consuming an egg daily has minimal impact on cholesterol levels.

The biggest factor on blood cholesterol levels is the combination of fats and carbs in your diet — not the amount of cholesterol you get from the food you eat.

While some individuals, often labeled as “hyperresponders,” experience an increase in blood cholesterol from high-cholesterol foods, this response is considered genetic. Despite modestly raising LDL (“bad cholesterol”) in these cases, there’s no conclusive evidence linking dietary cholesterol to an increased risk of heart disease in such individuals.

How Can I Incorporate Fats into Part of a Healthy Diet?

Incorporating good fats into your diet is an essential aspect of maintaining overall health. Opting for healthier fat sources involves using liquid non-tropical plant oils, choosing low-fat or nonfat dairy over full-fat options, and selecting lean meat, poultry, or fish if you include them in your meals. It’s also important to strike a balance between the calories you consume from various foods and those you expend through exercise at the gym.

Now that you’re familiar with distinguishing between good and bad fats, here are some practical tips for integrating more healthy fats into your daily meals:

Choose healthier fat sources — Opt for plant-based oils such as olive, canola, or avocado oil instead of butter or lard. Opt for nuts and seeds as snacks rather than processed chips or cookies.
Incorporate fatty fish — Aim to include at least two servings of fatty fish like salmon, mackerel, or sardines in your weekly meals. These fish are rich in Omega-3 fatty acids, offering heart-protective benefits.
Cook with good fats – When sautéing, roasting, or baking, use olive or avocado oil. These oils have higher smoke points, minimizing the likelihood of breaking down and producing harmful compounds during heating.
Make simple food swaps — Replace mayonnaise with mashed avocado in sandwiches, or opt for Greek yogurt instead of sour cream for a healthier alternative.
Read food labels — Stay vigilant about trans fats present in processed foods. Identify the presence of trans fats by looking for the term “partially hydrogenated” in the ingredients list.

Understanding the distinction between good and bad fats is vital for sustaining a well-rounded diet and promoting overall health. By making minor adjustments to your food choices and cooking methods, you can effortlessly introduce more healthy fats into your daily meals. Remember, not all fats are equal – choose wisely to provide your body with the essential nutrients it requires to thrive.

How Fats Are Used for Energy at the Gym

Now, let’s delve into a more complex topic. One of the vital roles fat plays in our diet is to serve as a significant energy source for various bodily functions, including powering muscle contractions during physical activities like those at the gym. Instead of viewing fat as something to avoid, consider it a crucial supplier of energy for the body.

Although not all the fat you consume is stored in your body as fat, a portion does find its way into fat tissue, where energy is stockpiled. Within the human body, fat reserves can be found in skeletal muscle, the liver, and adipose (fat) tissue. When at rest or engaged in low-intensity physical activity, fat contributes approximately 70% of the energy required for bodily functions.

Subsequently, if the body’s primary energy source, glucose (blood sugar), is depleted—due to factors such as exercise, the period between meals, or insufficient carb intake—the body can break down the triglycerides stored in fat cells into free fatty acids and glycerol. These components can then be utilized to generate energy in the form of glucose.

Lipolysis, the breakdown of triglycerides into glycerol and three fatty acids, serves the purpose of producing adenosine triphosphate (ATP), the chemical fueling muscle activity during gym sessions.

While the concept of the “fat-burning zone” isn’t entirely inaccurate—lipolysis requires oxygen, readily available during lower-intensity physical activities—muscles predominantly use fat as the ATP source during low-intensity exercises. However, as exercise intensity rises, the demand for energy increases, and the working muscles require ATP more rapidly than lipolysis can deliver. While muscles relying on lipolysis use fat for energy, the overall energy consumption remains relatively low. In simpler terms, working at an intensity where lipolysis is the primary ATP source won’t burn a significant number of total calories.

Embracing a Balanced Perspective: The Crucial Role of Fats in Feeding Your Fitness Journey at the Gym

A well-balanced diet requires sufficient intake of mono- and polyunsaturated fats, while limiting the consumption of saturated and trans fats. It’s time to discard the outdated notion of “low-fat” and acknowledge the essential role fats play in supporting our beloved exercises at the gym. Just make sure to consult your doctor before making any radical changes to your diet, especially if you have been diagnosed with a health condition.

Are you in search of a gym that can provide you with an effective fitness program designed by a credentialed personal trainer? If so, we hope you will contact a member of our team. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.