Lipids (Fats)

Lipids - The underrated essential macronutrient

Definition

Lipids (fats) are macromolecules representing a concentrated energy source and playing vital roles in the body.

1 gram delivers 9 kcal, more than double protein or carbs.

💡 Contrary to long-held belief, eating fat does not directly make you fat. Excess calories cause weight gain, regardless of the source.

---

Why lipids are essential

• Hormone production: testosterone, estrogens (made from cholesterol)
• Cell membranes: 50% lipid-based
• Nervous system: the brain is 60% fat
• Vitamin absorption: A, D, E, K
• Long-term energy reserve

⚠️ Going below 0.5 g/kg/day of lipids can drop your testosterone by 20-30% in weeks.

---

Types of lipids

1. Saturated fats

Stable when cooked. Sources: butter, fatty meats, cheese, coconut oil. Recommended: moderate (10-15% of total calories).

2. Monounsaturated fats (omega-9)

Sources: olive oil, avocado, almonds. Role: cardiovascular health. Prioritize (15-20%).

3. Polyunsaturated fats (omega-3 and 6)

• Omega-3: fatty fish, flax seeds, walnuts
• Omega-6: vegetable oils (sunflower, corn)
• Ideal ratio: 1:4 — modern diets are too omega-6 heavy

4. Trans fats (avoid)

From industrial hydrogenation. Highly harmful. Sources: margarines, pastries, fast food.

---

How much per day?

Profile	Recommended intake
Hormonal minimum	0.8 g/kg/day
Cutting	0.8 - 1 g/kg/day
Maintenance	1 - 1.2 g/kg/day
Bulking	1 - 1.5 g/kg/day
Ketogenic diet	2 - 3 g/kg/day

---

Best sources

Prioritize

• 🥑 Avocado: 15 g/fruit
• 🐟 Salmon, sardines, mackerel: 10-15 g/100g
• 🌰 Almonds, walnuts, hazelnuts: 50-60 g/100g
• 🥚 Whole eggs: 5 g/egg
• 🫒 Extra virgin olive oil

Avoid

• ❌ Hydrogenated margarines
• ❌ Refined oils reheated multiple times
• ❌ Ultra-processed ready meals

---

Myths to debunk

• ❌ "Fat makes you fat": total calories matter
• ❌ "Eggs are bad for the heart": false, excellent nutrient source
• ❌ "Avoid all saturated fats": essential in moderate amounts

---

Key takeaways

Lipids are not the enemy. Aim for 1 g/kg/day, prioritize good sources (fatty fish, avocado, nuts, olive oil), avoid trans fats. Cutting fats below 0.8 g/kg = sabotaging your testosterone.