ating healthy fats helps increase muscle mass. We give you 3 varieties that you must incorporate into your diet to increase your muscles. Increase muscle mass is a process that is usually associated with protein intake. This happens because they are a source rich in amino acids, responsible for the generation of body tissues. But, believe it or not, healthy fats are also your allies.
“Incorporating fats into your diet can help you promote muscle growth”.
We know that if they talk about fat, you can think about their body accumulation and subsequent weight gain. However, we assure you that they can help you stay slim and gain more muscles. The key is to know how to choose the right sources. Today we live in a world where we have at our fingertips a varied group of foods that can confuse this decision. Deceptive products that divert us from our objective.
Therefore, below we will offer you 3 healthy fats that will help you increase your muscle mass index. However, first we will review some benefits of including them in your diet.
Say Yes to Unsaturated Fats
The first thing you should know is that healthy fats do help increase muscle mass. In fact, a study published in the Annals of Internal Medicine showed that people who stop consuming fats lose more muscle mass, compared to those who do not. That is why it is advisable to ingest unsaturated fats, which are those that we all know as good fats. Because of its liquid composition they help to remove bad cholesterol in the blood. Consuming those helps:
- Stimulate and synthesize the hormonal segregation through the bloodstream. In this way, they allow cellular homeostasis that is to say that the functions of our organism are carried out in an adequate way compensating the changes of the environment.
- In this sense, as a consequence you will notice an improvement in the appearance of your hair, skin and nails and, even more importantly, in your mood.
Healthy fats stimulate the segregation of hormones such as testosterone, progesterone and growth hormone. All three are influential in the process of generation, maintenance and quality of our muscles. At the same time, fats keep all the joints lubricated, each of them important in the exercise sessions. This allows you to train with less risk of suffering injuries that weaken your body.
3 Healthy Fats to Increase Your Muscle Mass with Diet:
By making good decisions at home you can get all the healthy fats you need to incorporate into your diet to increase your muscle mass. Here we are going to give you a list and, in addition, you will know how to consume them.
Healthy Fats Derived from Coconut
Coconut is a fruit rich in healthy fats. From it you can obtain derived elements that you can use to prepare your meals or as substitutes for processed products that interfere negatively to increase muscle mass. You can use:
Choose the unrefined version. This oil is an excellent combination of fatty acids and nutrients that will allow you to your metabolism. Use it as a substitute for vegetable oils.
You may not know it, but this product is a great substitute for conventional soy sauce. It is obtained from the coconut sap and its sodium levels are very low. In addition, it is composed of 17 essential and non-essential amino acids that make up organic blocks for the construction of proteins.
This is a product that you can get homemade or that you can get in different presentations in the market. It is rich in vitamins, such as C, E, B1, B3, B5 and B6. In addition, it is rich in minerals, such as sodium, iron, magnesium, phosphorus, selenium and calcium. It is a great substitute for milk, yogurt or processed creams, and does not contain lactose. You can drink it with your coffee every morning.
Healthy Fats from Olives and Avocados
Olives and avocados provide monounsaturated fats, which are responsible for reducing the levels of bad cholesterol. So they will help you avoid cardiovascular and cerebrovascular diseases. They also provide vitamin E, nutrient antioxidants. Eat them in salads or sandwiches. But do not cook with them.
The nuts are an excellent choice to provide healthy fats to your meal. With them you can prepare butters or simply add the units to your meals. They serve as collation, dessert and are very beneficial for health. The oils of nuts are good idea to give a different taste to your salads. But do not use it to cook because after exposure to heat can give a bitter and rancid.
Fats to Avoid if You Want to Increase Your Muscle Mass
As we saw, there are healthy fats that do not harm your body if you consume them in a moderate and correct way. However, there are bad fats that you must eliminate from your diet. They are the most common and economic, but they are the ones that cause the most damage. Avoid conventional vegetable oils such as: sunflower oil, canola oil, cotton, corn, soy, peanut, margarine and Tran’s fats, which are refined or processed.
To increase muscle mass you just need to know what and how you should eat. Healthy fats are a great ally that will allow you to achieve your goal in a more pleasant way. Maybe they are more expensive than conventional fats, but in health you cannot skimp. Remember to consult a specialist and maintain an exercise routine.
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