Does Eating FAT Make You FAT? . . . NOT if you eat the right fats and avoid the wrong ones!
Low fat diets are a big FAIL! Low fat diets were implemented to make people healthier and thinner, but America only got fatter and sicker!
I’ve said this for years that fat keeps us full. When we eat fat, our brains get a signal that we are full and we feel satiated. Our brain is looking for a mix of macronutrients, vitamins and minerals to keep our body functioning. Even though fat is 9kcal/gram and carbs and protein are 4kcal/gram, we eat less when we have the nutrient dense fat in our diet. Why? Because we feel full!
The biggest complaint people have with low fat diets is that they are hungry. Also, because our body is getting all the essential nutrition it needs, we don’t need to go searching for more food to get these things.
Fat is important for our cells because cell walls are made of a lipid bilayer. Fat soluble vitamins A, E, D and K are foundations of health, and as the name says, found in fat!
Fat is great for our skin, hair, hormones, brains, organs and so much more! Eating enough of the right kind of fats will keep your cholesterol and weight down.
YES, your coach is telling you to eat more fat! But I also want to specify what kinds of fat to eat. Make sure you are sitting down, because this could rock your world a bit!
FATS TO EAT:
1) Saturated Fat
Yes, you heard me right! The evil saturated fat is ACTUALLY good for you. Saturated fat is a great source of energy and chocked full of those essential fatty acids. Saturated fat also keeps our blood sugar regulated. Saturated fats are found in animal products like organs, meat, dairy products… even coconut oil! Saturated fats are very heat stable and great for cooking.
2) Mono-unsaturated Fat
An example of this kind of fat is olive oil. Mono-unsaturated fats are a fan favorite, but what most people don’t know is that these fats are somewhat fragile, especially when exposed to heat. So when using mono-unsaturated fats like olive oil, use it cold. Enjoy avocados and olives as well!
FATS TO EAT IN MODERATION:
Poly-unsaturated fats (PUFA’s)
Poly un-saturated fats are found in many of the manufactured plant oils like grape seed oil and canola oil. PUFA’s because of the multiple double bonds are highly heat unstable. So even at room temperature, these fats will become rancid or oxidize. We do need some PUFA’s, but because plant based oils are inexpensive, many commercial foods have these fats. Too high of levels of PUFA’s in our body leads to inflammation, suppressed thyroid function and lowered immune function.
FATS TO AVOID:
Trans fats are extremely toxic and dangerous. Basically, a hydrogen atom is added to a vegetable oil to change the double food configuration from cis to trans. This makes the fat change from a liquid to a solid. These fats are very heat stable. Unfortunately, our body does not want or need fats. These fats are toxic to the body and cause inflammation and cellular dysfunction.
So yes, fat is where it’s at for a healthy diet. So ditch the low fat products and enjoy the taste and satiation of REAL food!
To your health,