There are three types of fats you should include in your diet: saturated, mono-unsaturated, and poly-unsaturated. Despite what we've heard in the past, saturated fat and cholesterol are needed for the synthesis of the steroid hormones in the body, including testosterone.
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• Under all circumstances, avoid trans-fats.
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• As a general rule, studies have shown that a fat intake making up less than 15% of overall calories in the diet can significantly decrease testosterone levels.
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• If you're on a carb-restricted diet, make sure you include a decent amount of saturated and mono-unsaturated since they're good for energy metabolism. In addition, saturated fat and cholesterol help to maintain rigidity with cell structure.
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• Poly-unsaturated fats should be included at lower quantities since they're sensitive to oxidation. Still, these have specialized roles to help optimize cell function, cognitive behavior, and inflammatory modulation.
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• Eating high carb and high fat at the same meal isn't a good idea since insulin promotes fat storage in the wrong environment.
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• Never cook with poly-unsaturated fats. Cook with coconut or palm oil. Other than brain boosting and fat-busting benefits, the reason to favor these tropical oils for cooking is because they're extremely saturated, meaning any chance of oxidation from heat is minimized.
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Our ancestors thrived on a 4:1 ratio of omega-3 to omega-6 fatty acids. Nowadays the average diet leans toward 1:16 which is unhealthy. A reasonable aim would be a 1:1 ratio. This can be achieved by way of supplementation and good protein choices like grass fed beef.