The Best Fat We Can Eat! by Neil Hill

Eating the right amount of protein, carbohydrates and fat is obviously going to be an important factor in determining how well and how far you are able to transform your physique. However, it's more complex than that.

The source of each macronutrient is also very important.

In fact, I'm going to discuss why Omega 3s are one of my favorite food sources.

Omega 3s are a "poly-unsaturated" fatty acid and there are 3 variants -

EPA

DHA

ALA

The two I'm particularly interested in are the first two, EPA and DHA which are generally found in oily fish.

There are several reasons why these Omega 3s are of particular interest to us, including testosterone boosting properties, improved cardiac health and suggested anti-inflammatory properties. But the key one for me is this. . .

Improved insulin sensitivity!!

By now you should know that this is a big proponent of improving and maintaining insulin sensitivity in aid to build muscle quicker and drop body fat more easily.

Here's how Omega 3s contribute towards this.

Food we eat must reach the mitochondria which is at the center of the cell in order to be processed. The mitochondria, which is an "organelle" acts as a "digestive system" of the cell by generating energy from nutrients.

The cell is surrounded by a cell membrane and the nutrients must permeate through this, to reach the mitochondria. Your diet will, to a degree dictate how easily nutrients can get through the cell membrane.

Omega 3s help make the cell membrane more permeable as where a diet too rich in saturated fat will do the opposite. So the quality and source of fat becomes very relevant, opposed to just hitting a "fat" number for the day.

The easier nutrients can get into the cell, the easier the body can utilize the nutrients.

On that note, supplement with a high quality fish oil and consume oily fish 1-2 a day where possible.