Dietary fat is essential in our lives. Most of us think that fat is the evil nutrient and do not include fat in their diet. If you want to have a balanced diet, fat should be included in most of your meals during the day.
Your fat should come from monosaturated sources (10-15%) like canola or olive and polysaturate (10-15%) such as corn/ safflower oil, flax or walnuts. Saturated fats should be limited around 5-10 %. Your daily total fat should not exit 30%.
Some of dietary fat benefits are:
- Muscle recovery
- Maintainted sex hormone concentration
- Decrease catabolic hormone concetration such as cortisol
- Decrease inflammation
- Correction of inadequate energy status
- Bone preservation
- Resistance to overtraining
(reference: Essentials of Sports Nutrition and Supplements).
I'm not suggesting that you go and bench on junk food or start eating fat as an alternative. The answer is to be smart and selective regarding your dietery fat.