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A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body’s energy storage.

Problems with extreme low-fat diets

It’s like the domino effect:

The body goes into starvation mode and tries to hold on to fat. Unfortunately muscle will get burned instead.

When carbohydrate stores are exhausted, the body will burn protein first before switching to fat.

Too many carbohydrates can increase serotonin levels, which causes sleepiness.

Insulin swings can provoke mood swings.

High insulin levels increase fat storage.

Causes bloating & water retention.

All the fat you need should occur naturally in your everyday diet. However, if your fat intake is extremely low (below 10%), supplement your diet with a tablespoon of flaxseed oil, olive oil or even a serving of peanuts just to make sure you get your essential fatty acids. Essential fatty acids do play a role in growth, recovery and day to day well being. For those looking to gain lean muscle and reduce body fat, it is recommended that your daily caloric intake consist of 10-15% fat.

Building Muscle & Fat Intake: The bottom line is for you to know which foods contain the healthy monounsaturated and polyunsaturated fats. Keep your intake levels of saturated and trans fats to a minimal level and remember that fat in moderation, not excess, will only benefit your attempt for muscle gains.

Monounsaturated Fats
Monounsaturated fats may help increase your metabolism and add more muscle while controlling your bodyfat when added to a proper diet and exercise plan. They can also act as an antioxidant and promote the health of your arteries by increasing heart-healthy HDL cholesterol levels.

Polyunsaturated Fats
Polyunsaturated fats are required in your diet because they include two highly important essential fatty acids – linolenic (omega-3) and linolenic (omega-6). These fatty acids are not produced by your body and must be obtained from your daily eating plan.

Linolenic (Omega-3) Fatty Acid
Linolenic fatty acids may benefit your cardiovascular system and also act as an important part of your immune system. Add a tablespoon of flaxseed oil to your daily protein shake to get your omega-3 fatty acids.

Linoleic (Omega-6) Fatty Acid
Linoleic acid, along with linolenic acid, is an important component of cell membranes, particularly nerves and blood cells. Try adding some of the suggested food sources below to get your daily essential fatty acids.

(Muscletech Research & Development)