10. Dietary Fat Sources for Fitness

TL;DR: While your body needs dietary fat to maintain vital hormone production, not all fat sources are made equal. Choose those that maximize health benefits while also potentiating your body’s ability to build lean muscle and drop body fat.

Introduction

Welcome back to UpRiver, biohacker.

Today we will be discussing great fat sources when it comes to building muscle and maintaining that waistline. These sources were chosen specifically for you to not only maximize micronutrient intake, but also lower inflammation by way of antioxidant dense, and flavorful choices that also offer additional flavour and texture to your dishes and snacks.

Right off the bat, let us just address the fact that we are not trying to scam you with that “build muscle easy” or “drop 40 lbs for the weekend!” crap. Fact is, the literature is pretty clear on the point that it is almost physiologically impossible to lose significant body fat and gain muscle simultaneously if not on drugs – something UpRiver does not condemn, but does not necessarily recommend either. However, this list is a compilation of the fat sources that can help facilitate the process of either a lean muscle gaining phase on the one hand, or a powerful fat-loss phase on the other.

We understand that all over the media and social media, the F-word – “fat” is largely considered analogous to some sort of fitness and/or wellness blasphemy. However, the enlightened biohacker looking to go UpRiver will quickly reject this popular but misguided claim as dietary fat is actually essential to the survival of all human beings. [1] Moreover, even though fat is an essential part of the human diet (especially the healthy human), not all fats are created the same.

It’s fairly evident that mainstream industrial food corporations are aware of the following fact constituting our nature: our evolutionary wiring has human beings craving the fattiest, saltiest and sweetest foods because back in the day when our ancient ancestors roamed the earth, these foods were conducive and even necessary for their survival. Now that several thousands of years have passed since then, ‘survival’ in the traditional sense isn’t really a major concern of the everyday homo sapien. Notwithstanding though, we continue to put unnecessarily calorically dense and now nutritionally devoid foods into our gaping maws (think overloads of chips, candy, fast-foods, refined sugars, and chemically unstable triglycerides) in a disturbing quantity and at a horrifying frequency.

While high-quality chemically stable fats are important for one’s overall health, we still need to be diligent in our monitoring of our intake of dietary fat, if we are aiming to alter our body composition to our desired image. The reason why we cannot simply eat dietary fat to our heart’s desire is that even if all fats consumed are healthy ones, they still contain more than double the dietary calories than either of the other two macronutrients (Protein = 4kcals, Carbohydrate = 4 kcals, Fat = 9 kcals).[2] Ultimately, this means that while fats are always necessitated for a healthy diet and in order to maintain proper hormone production, the amount of dietary fat we are at liberty to consume depends on where our body composition is, as compared to where we want it to be.[3] In a word, our fat consumption depends on a careful balancing act between optimal health on one end of the scale (pun-intended) and our body compositional objectives on the other.

You clicked on this article to free yourself from the garbage the mainstream and social media force feeds you and to learn how to eat the way a true alpha-male biohacker should… That is why UpRiver presents you with the following list of dietary fat sources. These foods not only keep the mind and body healthy, but also allow your faculties to perform at their highest capacities, run on all cylinders and facilitate the best body (re)composition results possible, whether your goal be an overall gain in musculature, or eliminating body fat.

Therefore, without further ado, and in no particular order, here is:

UpRiver’s 9 Great Fat Sources For Muscle Building and Fat Loss

1. Butters – Peanut, Almond and Coconut

These 3 types of butters are a great source of fat to keep your appetite surprisingly suppressed and an easy way to get calories in if you’re on a lean muscle gaining phase. All three work very well in breakfast shakes, and on various vehicles such as organic celery or gluten-free bagels. These butters also all have significant levels of potassium and magnesium, which constitute powerful and essential electrolytes.[4] Furthermore, these two micronutrients are essential for bone health as well as fortifying your skeletal muscle, along with many other uses (find out which HERE). As a quick note though, be careful of the quantity in which you consume these bad-boys, as the difference between 100 calories and 350 calories fits on the same spoon, biohacker.

Amount Per 100 grams:

Calories 130
Total Fat: 3g
Total Carbohydrate: 0 g
Total: Protein: 26 g

2. Whole Eggs

Even though this list is aimed to address the beneficial dietary fats recommended for body composition, eggs are probably the most well-balanced item on this list.[5] While eggs do also contain protein and a pinch of carbohydrate (about 0.38g per egg), eggs with the yolks left unseparated pack a solid amount of high-quality dietary fats. One thing the various media outlets do seem to get right about diet generally speaking, in our opinion, is that one ought to start their breakfast, whatever time that may be (check out our article on fasting HERE), with eggs. This is because they make sure you get protein in your body early on, and combined with the dietary fats they provide your body, they digest slower than egg white would for example – leaving you fuller for longer.

Pro Tip: Consuming some or all of your eggs raw may be a tall order if you have a sensitive palate, but several of the micronutrients encapsulated within an egg deteriorate under direct heat. On the other hand though, if eating raw eggs really isn’t your thing, check out our article on the best alternative cooking methods (HERE) to leave the best parts of your eggs as intact as you can.

Approx. Amount Per 1 Whole Egg:

Calories 70
Total Fat: 4.5 g
Total Carbohydrate: 0.4 g
Total: Protein: 7 g

3. Nuts

Nuts are another great source of dietary fat that have the added benefit of also supplying the body with a solid amount of dietary fiber. Fibre is an incredibly important component in one’s diet to make sure your diet is rich in. Fibre not only keeps you regular (wink, wink), but it also maintains general bowel and gut health while offering the benefit of lowering your blood pressure. While the micronutrient profile varies from nut to nut, some of the general vitamins and minerals you can expect to receive as a result of consuming nuts are as follows: vitamin E, magnesium, phosphorus, copper, manganese, and selenium.[6]

Pro Tip: Same as eggs, nuts are best consumed raw or heated to a low temperature as this allows the preservation of the micronutrients listed above to the highest level.

Approx. Amount Per 23 Whole Almonds:

Calories 70
Total Fat: 14 g
Total Carbohydrate: 6 g
Total: Protein: 6 g
Bonus – Fiber: 3.5 g

4. Various Meat Sources

Animal fat sources include such sources as the following: Steak, Pork, Goat, Fish, Chicken, Etc. The benefit to these foods is that one is able to get protein in their diet as well as a solid amount of one’s daily dietary fat requirement. Another notable benefit is that these foods offer notorious positive effects on your overall satiety.[7] Essentially, the combination of high protein and dietary fat allows you to stay satiated for longer – especially those of us who are in a cutting/caloric-restriction phase.

Furthermore, depending on the source, there are lots of micronutrients in these meats, especially when organic, grass fed, free range, and uncaged. In fact, it cannot be overstated how important it is to consume these meats practically exclusively from these sources and places. Oftentimes, if your meat products have been fed GMO feed or foods that are not in their traditional diet, it can be harmful for them and ultimately us in the long run – intensifying harmful toxins in the meat and decreasing the benefits we would normally receive from their consumption. [8]

*Calories Vary in Meat From Source To Source*

5. Dark Chocolate

While we agree with most that all forms of chocolate are delicious, when it comes to chocolate’s consumption for the sake of health and fitness, dark chocolate reigns supreme. Dark chocolate has an amazing antioxidant profile and can help with a variety of health issues as a result of its anti-inflammatory properties (check out the scoop on inflammation HERE).[9] It also helps with blood sugar regulation and counts as a notable source of dietary fibre. As long as you don’t overdo it (we’re talking to you, midnight-snackers), consider dark chocolate as a treat to add into your diet that can aid in both health and, believe it or not, body composition.

Amount Per 100 grams:

Calories 546
Total Fat: 31g
Total Carbohydrate: 61 g
Total: Protein: 4.9 g
Bonus – Fiber: 7 g

6. Avocado

Avocado is a great source of fat, especially because in addition to being a high-quality dietary fat source, avocado is also a great source of micronutrients. In fact, avocado’s micronutrient profile is such that it actually allows for greater uptake and bioavailability of the other vitamins and minerals consumed along with it.[10]

Take, for example, the fact that studies have shown that “…the absorption of beta-carotene from carrots increased 13.6 times, and the absorption of alpha-carotene from lettuce increased 4.3 times compared to the same salad eaten without avocado.” As another example of avocado’s nutritional fortitude: avocado contains more potassium than a banana, more magnesium than kiwis, and a whole lot of fibre as well – they are truly a nutritional behemoth.

Amount Per 100 grams:

Calories 160
Total Fat: 15g
Total Carbohydrate: 9 g
Total: Protein: 2 g
Bonus – Fiber: 7 g

7. Oils – Olive, Coconut and Avocado

Oils are a great way to add not only some healthy fats to your meal, but they are also a great way of giving the flavour profile of your dish an added oomf. While the specific health benefits of oils vary depending on what they are made from, we would like to give you the same cautionary note that we gave when speaking about butters: Be careful to properly weigh out the oil you’re going to consume as the difference between 50 calories and 350 calories fits on the same spoon!

Amount Per 1 tsp/4.5g (Coconut Oil):

Calories 39
Total Fat: 4.5 g
Total Carbohydrate: 0 g
Total: Protein: 0 g

8. Chia & Flax Seeds

While lots of seeds can be good sources of fat i.e. pumpkin seeds, sunflower seeds, etc. the reason why we opt for chia and flax over those others is because chia and flax have the added benefits of fibre, calcium and iron.[11] Throw some chia or flax in a shake or in your morning gluten-free cereal for some added fat and higher energy levels throughout the day as these seeds take longer to digest, all while helping you hit your daily micronutrients for optimal health.

Amount Per 100 grams:

Calories 486
Total Fat: 31 g
Total Carbohydrate: 42 g
Total: Protein: 17 g
Bonus – Fiber: 34 g

9. Whole Yogurt, Milk, Butter

For those of us that allow dairy into our diets, whole yogurt, whole milk and butter can be very powerful and tasty ways to get fat into our diet – we’re talking to YOU smoothie enthusiasts. As you probably already know, these products carry the added benefits of providing you with a solid amount of calcium, vitamin-E, protein and many MANY others.[12]

Pro Tip: Similar to meats, make sure these guys are all grass-fed if you really want to maximize your health while also optimizing your body composition.

Amount Per 8 fl oz (Whole Milk:

Calories 150
Total Fat: 8g
Total Carbohydrate: 12 g
Total: Protein: 8 g

BONUS!

10. Fish Oil

We’ve mentioned in various other lists and articles alike on UpRiver that there are two essential fatty acids that come heavily from the fish and other seafood in our diets – EPA and DHA. As a reminder, these two allstars help with cognitive function, cardiovascular health, and joint lubrication, to name only a few benefits.[13] However, we recognize both that not everyone enjoys fish and those who do, might not be able to get fish in their diets at a sufficient frequency. With these two things in mind, we recommend that in order to hit your daily requirement of these nutrients that you invest in a good fish oil supplement if you’re serious about muscle gains, fat-loss and overall health!

Conclusion

All in all guys, maintaining good micronutrient levels means that your hormone levels rise to and stay where they should be. Furthermore, good dietary fats aid micronutrients and vice versa in the body, especially in an active body, in ensuring hormones and healthy bodily procedures run properly, effectively and efficiently.

With hormone levels at their optimal state, muscle is more easily added to the body and fat is more easily dropped. In a nutshell (pun once again intended), fats are just as important as protein when it comes to both a muscle gaining phase as well as a fat loss phase. With this in mind, make sure you’re getting your dietary fats in, and that they are coming from high quality sources.

The list we have provided you here is by no means exhaustive when it comes to all the different dietary fats that will help you achieve your goal, but we think we’ve captured some of the best and tastiest options available at the majority of grocery stores and supermarkets.

Click HERE for UpRiver’s preferred protein sources to continue maximizing both overall wellness and body composition alike.

Note: If you’re someone who loves to be active and enjoys fitness, be sure to make sure you’re doing it in a way that ensures the longevity of your body. To learn how to prevent injury click HERE.

As always, best of luck biohacker and continue moving UpRiver.