The Ultimate Guide to Body Fat Percentage for Staying Healthy

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

A certain minimum of body fat is required for good health. Here’s how to calculate your optimal body fat percentage according to your level of fitness!

Body fat percentage (BFP) is the percentage of fat in your body compared to lean mass (muscle, bone, organs, water, and other non-fat components). A certain minimum of body fat is required for proper bodily functions and life; women require more than men for good health. Generally, the body fat percentage of a person is an indicator of his or her level of fitness.

You might have a couple questions when it comes to your body fat percentage, like:

What’s a reasonable body fat percentage to have?

How do I figure out my own body fat percentage?

Essential Body Fat

As mentioned, there is a minimum amount of body fat percentage required for health. This is called “essential fat” and anyone who drops below this level risks his or her health. Essential fat levels for a man are between two and five percent; for a woman, it’s between 10 and 13 percent. Women who drop below around 15 percent risk fertility problems, which can lead to a whole host of other problems later in life.

Body Fat Put into Perspective

If you’re interested in knowing what those amounts of fat look like, all you have to do is look at photos of professional bodybuilders in competition shape. A very lean male athlete in top condition (“athlete level) could sit around 10 percent, while a female with similar appearance would probably be between 14 and 20 percent. A man at 30 percent looks much heavier than a woman at 30 percent body fat.

As an aside, in case you’re thinking “man, those bodybuilders sure are lean!” it’s true. They are…and they certainly don’t sit at that level year-round, because it would be extremely unhealthy, unsafe, and unrealistic. For the rest of the year, these competitors sit at a higher body fat percentage (likely in the “athlete” range) and so their organs all work properly.

Ideal BFP

So, really, what does that mean in real life? Basically, if you’re not a bodybuilder or a high-level athlete, you’re going to be in the “obese” to “fitness” range, which is anywhere from 26 percent down to between 14 to 17 percent for men or 32 percent down to between 21 and 24 percent for women. Somewhere in the middle of these numbers is the “acceptable” range, which is where it’s most likely your doctor would like you to sit.

If you want to look really defined, with visible abs, you’ll probably have to sit in the “athlete” level of BFP. Anyone else who wants to be fairly lean but doesn’t require ultra-definition will probably sit in the “fitness” level, which is 14 to 17 percent for men, and between 21 and 24 percent for women.

Looks Can Be Deceiving

Just because you’ve got low body fat percentage doesn’t mean you’ll look like an athlete, though. A really skinny, non-muscular person with low body fat certainly isn’t going to look the same as someone with the same body fat but with more muscle tone. Body fat percentage is only part of the equation.

How to Determine BFP

To be honest, body fat percentage isn’t that easy to accurately judge. Most people are way off in their estimates, and most methods used are highly inaccurate.

Watch this video about body fat percentage – How to Measure Body Fat (IN HOME METHOD

There are seven commonly used methods, each with their own fallacies and varying rates of cost:

Body Fat Calipers

You can get a set of calipers for under $10 but these aren’t as easy to use as some people think. If three different people took your body fat measurements using the same caliper set, you’re likely to get three different numbers. So how does it work? It’s pretty simple: you pull fat away from your muscles at different parts of your body, and measure what’s there. Then you compare the results with a chart. The caliper method tends to underestimate BFP.

Use Your Eyeballs

If you’ve seen enough people at different percentages, you can often make a decent estimate. This is also highly subjective, of course, but it’s free.

Water Displacement

This is probably one of the most accurate methods (usually to within one and three percent) but it’s expensive and isn’t the easiest method to use.

Measurement Method

There are a couple different measurements you can use to determine your BFP. The US Navy has an online calculator where you input certain measurements and it tells you an approximate BFP. It’s not horribly accurate but it will allow you to track changes over time.

Biometrical Impedance Analysis

Otherwise known as a body fat scale, you can buy one of these at any fitness store. It’s a regular digital scale but you stand on it with your bare feet and it sends an electrical current through your body and tells you your body fat percentage. These are highly inaccurate and really aren’t worth your money.

Bod Pod

This is a mostly accurate method and uses air displacement to figure out your density, body mass, and volume. It can be pricey, though, running you around $75 a pop.

DEXA Scan

This is the most accurate method but it requires the use of dual x-rays. If you’re not keen on exposing your body to 10-minute worth of radiation each time, then you probably want to avoid DEXA scans. If you’re fine with the assumed risks, then a DEXA scan will set you back between $100 and $250.

So Which Method Should You Use?

For the money and level of accuracy involved, the Bod Pod method is probably your best bet. If you don’t want to shell out the cash, then a decent pair of calipers should work as long as you take the time to learn how to use them properly. In combination with that, you should take photos of yourself at regular intervals and learn to judge BFP by eye.

One thing to note: always test yourself at the same time every day, under the same circumstances.

Author Bio:

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Complete Guide to Fat – Does Eating Fat Make You Fat?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

For a long time, we were told that eating fat makes us fat. Here’s why fat isn’t really the villain we thought it was – and why we need it for our health.

Recent research debunks claims that fat leads to heart disease and obesity, but it’s hard to rewrite years of programming. People can easily still find themselves trapped in the “fat is bad” mindset, even though the different forms of fat are necessary for health at a cellular level.

Sometimes we fear what we don’t understand, so let’s explore the different types of fat and how they’re beneficial for health.

Why We Need Fat

Fat intake alone does not actually cause heart disease or lead to obesity. However, it’s important to know that eating fat can impact your overall wellness, depending on the type you eat.

Your heart needs fat to be healthy. Diets that contain higher levels of fat actually lead to weight loss, more muscle, and fewer long-term chronic problems.

Fats, or lipids, fall into two general categories: liquid at room temperature (unsaturated) or solid at room temperature (saturated). Lipids are fatty acid chains made from carbon, oxygen, and hydrogen.

The body contains nearly 90 trillion cells, and each is maintained by fatty acids. Without enough fat, your body is structurally weak. When your cells are weak, the core of your being will be weak too. This is how chronic disease and breakdowns occur in the body.

We also rely on dietary fat to perform a number of other vital processes like:

• Helping the body absorb fat-soluble vitamins (vitamins A, D, E, and K)
• Building and regulating hormones (reproductive, thyroid, appetite, stress, etc.)
• Insulating nerve fibers and sending messages (i.e. all the activity that the brain does)

Fats do a lot more within the body, but these are the primary reasons why we need enough fat in our diets.

The Different Types of Fat

Healthy fats are broken down into three major types: monounsaturated, polyunsaturated, and saturated. All fats are composed of hydrogen, carbon, and oxygen molecules on a cellular level, with the term “saturation” referring to how saturated the molecules are with hydrogen. Fats are connected by carbon-hydrogen bonds, or double bonds.

Monounsaturated fats have one double bond whereas polyunsaturated fats have several. Saturated fats are fully saturated with hydrogen and contain no double bonds. While this might not matter to most people, these subtle differences are what gives certain fats their healthy qualities and others their damaging ones.

Trans fats are extremely unhealthy by-products of chemical production. These unnatural fats are altered with hydrogen to make them shelf-stable.

Saturated fats are shelf-stable on their own and are far less prone to oxidation, or damage from exposure to light, heat, or air. On the other hand, unsaturated fats can turn rancid from too much exposure to the above. When fats become oxidized, they lose their health benefits and can instead contribute to inflammation and free radicals in the body, which leads to oxidative stress in cells and tissues.

Monounsaturated Fats

Monounsaturated fatty acids, or MUFAs, have one double bond.

Olive oil and other monounsaturated fats are liquid at room temperature. Light, heat and air can easily damage or oxidize them. Store these fats in a cool, dark place to help protect them.

Foods rich in monounsaturated fats include:

• Macadamia nuts, almonds, and hazelnuts
• Avocados
• Extra virgin olive oil

Food sources that contain MUFAs in less concentrated amounts include:

• Beef, chicken, duck, and pork
• Grass-fed butter
• Herring
• Eggs
• Poppy seeds
• Coconut oil

Polyunsaturated Fats

Polyunsaturated fats, or PUFAs, have multiple double bonds and are also prone to oxidation and damage from heat, light, and air.

Omega-3 and omega-6 fatty acids are two types of PUFAs. The body can’t make them on its own.

Generally, omega-3’s are generally considered “good” and omega-6’s “bad.” However, their ratio in the body is what truly matters. Omega-6 fatty acids often outnumber omega-3s, leading to inflammation.

Omega-3 fats fight inflammation within the body, boost brain function, balance autoimmunity, fight depression, and protect heart health.

Find omega-3s in foods like:

• Salmon
• Sardines
• Cod
• Grass-fed beef
• Eggs
• Algae
• Walnuts
• Chia seeds

Omega-6 fatty acids need to balanced by omega-3s. When in the right ratio, omega-6’s can actually improve cognition and boost immunity.

Find omega-6 fatty acids in these foods:

• Nuts
• Seeds
• Grains
• Meats
• Vegetables

Opt for a Paleo diet well-rooted in meats and vegetables for a more balanced fatty acid ratio. The American diet relies too heavily on grains and highly processed fats, like vegetable oils.

Saturated Fats

Saturated fats have received the bulk of fat-fear and fat-shaming in the medical industry for the last 20 years. However, research shows that saturated fats are not the enemy, and, in fact, they’re the most stable of the three types of fat. This makes them better for cooking as they don’t oxidize in response to higher heat.

Saturated fatty acids are also easy to digest and quickly put to use in the body for energy.

Most saturated fat food sources are also rich in the fat-soluble vitamins that we need for health, like vitamins A and E. 

The best sources of saturated fats include:

• Virgin coconut oil
• Grass-fed butter, ghee, and lard
• Fatty cuts of grass-fed beef, pork, and lamb
• Chicken skin

But What About Trans Fats?

Trans fats are not natural. Your body won’t even recognize these artificially hydrogenated fats as a real food. Eating trans fats can lead to inflammation, digestive issues, heart disease, cancer, and diabetes.  

In essence, trans fats are toxic. Avoid them at all costs!

Watch these 2 videos below for the complete guide to fat –

Fats – Types Of Fats – What Is Saturated Fat – What Is Unsaturated Fat – Omega 3’s And Omega 6″s

Best Healthy Fat Sources- (You May Be Surprised…)

Bottom Line

Fatty acids are essential for health, ranging from an alert brain to reduced inflammation to proper immunity, and even cellular structure. Low-fat diets are problematic, and fatty acid balance is necessary for the best health supporting effects.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook