Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function (Bhathena 2006). The endocrine system is responsible for the production of HGH and testosterone, which are key for muscle growth and maintenance (Storer et al 2003). Recently diets such as the ketogenic diet have become increasingly popular and so people’s love for fat has increased. What does the science say about dietary fat intake?
Helms et al 2014, carried out an extensive review on this subject. They found that a fat intake of roughly 20-30% was optimal for increasing testosterone levels adequately. Whilst dieting however, they found that a fat intake of 15-20% of calories was ideal, due to the calorie density of fat and the need for adequate dietary protein
Fat is vital for our health, but at the same time it should be gotten from healthy sources, namely unsaturated fats. Some examples would be avocado, peanut butter, olive oil, almonds, walnuts, flax seeds etc. Try limit saturated fat consumption as best you can. Nicholls et al. (2006), found that the consumption of saturated fat impairs endothelial function. Impaired endothelial function causes vasoconstriction of coronary arteries and ultimately coronary heart disease
Personally I recommend roughly 20-25% of calories to come from fats, with as much of that 20-25% coming from unsaturated fats, as possible