There are 4 main classes of dietary fats.
fatty acid with only one double bond in there chain, these molecules can exist in cis or trans configurations, the latter of which is described below/
fatty acids with multiple carbon-carbon double bonds in there fatty acid chain, these can also exist in cis or trans configurations
in saturated fat, no double bonds between the carbons are present, allowing it to bond with the maximum hydrogen atoms so that it becomes saturated.
Trans describes the configuration of an unsaturated fat. In unsaturated fat, double bonds between carbons exist, preventing the hydrogen atoms from bonding stopping saturation with hydrogen, because of this the carbon chain extends from a double bond in 2 directions only from the same side (cis) or from opposite sides (trans) of the double bond.
Now you know the four main classes of dietary fat, you should also know that fats just like amino acids are essential for survival and health..unfortunately the body cannot create these so they must be consumed from your diet, the two types of essential fats in the human diet are Omega-3 and Omega-6.
Both occur in a wide variety of foods but can also be supplemented, we dont recommend following a low fat diet as this can create deficiencies, expecially of Omega-3 polyunsaturated, the importance of these also stems to the fact that some vitamins cannot be digested in the gastrointestinal tract with the absence of fats, fat soluble vitamins.. hormone dis-regulation can occur as presently seen in physique athletes as fats supply some of the raw materials for hormone production.
In terms of body composition fats have the lowest impact on composition and performance compared to the other macro nutrients.
Fats for health
Taking a look at a generalized approach e.g everyday people and not endurance athletes or athletes, the minimum requirement to ensure adequate essential fats Omega-3 &6 are consumed is respectively around 0.3g per pound of bodyweight, this minimum also covers the base necessary for testosterone and other androgynous hormones resulting in the best body body composition and performance outcomes. Again this suggests that for the average person this will equate to enough.
As with all things there are variations to be considered, example being maximum fat intake, the current science suggests that as long as fats are not so high they violate the space required by the other macro nutrients, with the total calorie ceiling in respect of then as long as the others are in place it can be considered healthy.
Some other suggestions for keeping digestion and gut health are to make sure that no more that 40% of daily calorie intake is from fats so we suggest this to be a sensible maximum when prescribing to your diet.
Considerations for those that fit into certain somatypes or polymorphism sections may suggest that they have better blood group markers on slightly higher or lower fat intake, suggesting that some people might actually fare better on a higher intake of dietary fats whilst remaining inside healthy indicators of variance.
Testosterone and estrogen relies in part upon the consumption of dietary fat, seems as both of these hormones are required for muscle gain, retention during cutting and nearly all performance adaptations you can see that during any prescribed diet fat holds a firm place beneath protein even though it has little to do with actual performance or composition.
Fats on a cut
One of the techniques we use is keeping fats slightly higher during a phase of calorie restriction, it doesn’t limit food choices and makes adherence much easier, an offset of this is the necessary consumption of carbohydrates needed to prevent catabolism and drive training energy, which is why we stick to the minimum requirements, we can then alter the calorie ceiling through carbohydrate consumption and mitigate the effects of catabolism by leaning into carbohydrate timing!
so aside from making sure you hit the minimum 0.3g per pound of body weight fats can be either elevated up to meet demand of cycled down surplus to requirements!!