by Tony Gjokaj June 02, 2020 3 min read
There is no best diet... there's only the diet that works best for you.
If you've been actively reading our articles, you know that I personally have tried many diets. Some worked, while others didn't.
It was not until I started following specific guidelines and branching out from them that I found the diet that worked best for me.
My goal with each one of these articles is to give you scientific recommendations that you may use as a baseline. This will allow you to make the best decisions for you.
Today, we are going to be covering Dietary Fats, the types of fats, and recommendations for consuming fats.
Let's dive in!
Just like Carbohydrates, fats are feared by some. The truth is fats are an essential macronutrient for a reason: they provide us energy and cell growth.
Fats are also important to absorb vitamins and other nutrients. This is why multivitamins are recommended to take with a meal.
Lastly, dietary fats protect our organs, produce hormones, keep our body warm, and more.
With that, we wanted to educate you on the types of dietary fat. This will allow you to make better choices when deciding on what foods to eat.
Trans-fats are almost-solid fats that are a result of partially hydrogenated vegetable oil. Some processed foods typically contain trans-fats to extend their shelf life.
According to a 2009 review, trans-fats cause various problems to our overall health and our body. They promote inflammation, and even a little bit of consumption has some correlation to heart disease.
We should consume zero trans-fats because our bodies cannot handle them. While most food in stores has eliminated trans-fats, we recommend always looking at the nutrition facts label.
Saturated Fats are the next form of almost-solid fats that actually have various forms of controversy around them. Some say they're bad, and some say they are good... so what's really the truth behind them?
When it comes to saturated fats, the effects they give us revolve around our diet and lifestyle choices: someone who makes healthier choices may not have any negative effect on saturated fats. On the other hand, someone who is inactive and doesn't consume healthy choices most of the time will encounter problems with saturated fats.
This is due to the fact that saturated fatsare oxidized fat that builds up plaque. Individuals who frequently exercise and eat fruits & vegetables achieve a proper anti-oxidant intake, which assists in "neutralizing" saturated fat.
Even so, it's important to note that you should always consume saturated fats in moderation. We should prioritize polyunsaturated & monounsaturated fats for their various health reasons.
Polyunsaturated fats are made up of Omega-3's and Omega-6's. It is found in foods like salmon, oils, nuts, and seeds. Polyunsaturated fats help reduce your LDL or bad cholesterol levels. Lower LDL levels reduces the risk of having heart disease.
If you read our article on fish oil, you would know that we typically consume a lot of omega-6's in the average American diet. Essentially, it would be beneficial to reduce omega-6 intake and increase omega-3's in your diet. This is typically executed with fish oil.
Monounsaturated fats are oleic acids that are found in various high-fat foods. These fats are typically found in eggs, meat, olive oil, and more.
Like polyunsaturated fats, monounsaturated fats reduce LDL or bad cholesterol levels. In addition, they help will cell development.
When it comes to dietary fats, here are a few guidelines that are easy to implement:
For portion control methods, read the following:
In reading this article, I hope you understand that these recommendations may just be starting points for you. You personally may need more depending on your preferred diet or lifestyle.
Reforged Legion, thank you for reading!
Until next time!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj October 10, 2021 2 min read
When I first started working out, it was because I was depressed and overweight.
I wanted more out of my life, so I started with the intention to lose weight.
At first, it was very difficult for me to get into the gym because I would always think about the pain it would be, and hated that I didn't see immediate results.
I did, however, feel the results.
My mood got better, I was able to sleep better, and I made better eating choices.
I didn't follow a diet, I just focused on eating more fruits, vegetables, and leaner proteins like chicken.
It took me a few months, but the results became more visible.
Then I was hooked.
by Tony Gjokaj October 04, 2021 1 min read
Today I wanted to introduce you to the Reforge Yourself 30 Day Mental Health Habit Challenge (A mouthful)!
In this challenge, you will complete 5 small tasks per day which essentially help you build some habits that will improve your health.
Rise to a greater potential.
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