Fat doesn’t make you fat
For a long time eating fat was demonised.
Fat was blamed for all sorts of health issues, including heart disease and some types of cancer. As well as being given the honour of being told that eating fat will make you fat.
Let’s tackle that last statement first and we’re going to be calling BS on that one, for the simple reason that just eating fat DOES NOT make you fat.
Eating TOO MUCH fat on the other hand will make you fat.
That’s no different than eating TOO MUCH carbs will make you fat.
Or even than eating TOO MUCH protein will make you fat (noticing a pattern here 😉 ?)
It’s just the eating too much that will cause you to pack on the weight, whatever macronutrient it comes from.
Fat is easy to blame sometimes though because it’s over twice as calorie dense as carbs and proteins, so it is easy to over eat it – besides, it tastes damn good anyway 😊
Now, this doesn’t mean it’s a free for all fat eating fest going on here. There are different types of fats some which are good to eat in a balanced way and others which are needed to be avoided as much as possible.
The ones that are good to eat in a balanced way are all the natural occurring fats;
monounsaturated, polyunsaturated and saturated fats – yes that last one is good to eat in a balanced diet, even though it was considered the devil himself a few years back.
The ones to avoid are all the man-made fats; trans-fats, hydronated fats and shelf stable cooking oils. These aren’t naturally occurring, and the body has trouble breaking them down and using them for energy, so they just get stored in fat cells.
So, what does this mean in day to day terms for you?
It means eat an equal balance of these;
Monounsaturated fats include things like olives, olive oil, avocados, peanuts.
Polyunsaturated fats include flax seeds & fish oils Omega 3.
Saturated fats include things like animal fats, coconut oil, cacao oil.
And avoiding trans fats – they appear in almost ALL processed and fast foods.
Hydrogenated fats – think margarine.
Shelf stable cooking oils – soybean, corn oil, safflower etc.
So now you know the WHAT we should tackle the WHY.
These are just some of the reasons that you shouldn’t be avoiding fat but actually embracing it in your diet;
- Eating enough fat can help with your body composition because it can help you lose fat by improving metabolism, balancing hormones and reducing cravings
- Muscle improvement, healthy fat intake leads to greater gains from Strength For men this means you’ll have greater definition gains from training, and ladies, this means you’ll have stronger, tighter curves
- Better sexual health because the right amounts of ‘good’ fats allow for higher androgens, better reproductive health, stronger libido, better athletic performance (in other words, you’re going to want more sex, more often, it’ll last longer and you’ll enjoy it more)
- Better brain function and mood with less risk of depression. A higher percentage of what makes up the brain is fat and having a good fat intake helps for it to run smoothly and be kept running well. This helps dictate everything from moods to neuromuscular function.
- Stronger immune system, including a variety of saturated fats in your diet can help kill dangerous pathogens and prevent infections
- Better skin and eye health. Dry skin and eyes are often caused by a deficiency in fatty acids. Getting adequate omega-3 fats and a variety of saturated fats in your diet can help improve the body’s ability to lubricate effectively – get at least 3 grams of omega-3s in your diet daily and eat a variety of saturated fats because they are rich in the fat soluble vitamins A,D,E and K that help to keep the body well lubricated
Bottom line, don’t hide from fat
Fat is your friend and having the right amount of the right kind of fats (and keeping them balanced) will help not only keep your body, health and fitness on the best path possible but also fat makes food taste SO much better 😊