Lipids (Fats)
Lipids (Fats)
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.
Related terms
A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.
Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.
Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.
Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.
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