Fat. What do you feel when you hear this word? The term “fat” is synonymously used to describe how we should avoid looking as well as what foods we should avoid eating. Restricting the intake of food or sources of fat is totally useless for a weight loss. When food intake is in restricted mode, metabolism slows and keeps energy. Weight gain is rapid when a person starts eating again because metabolism still thinks your body shouldn´t eat and additional food quickly turns into additional weight. Your skin becomes dull, hair too thin, nails to weak. Stop restrictions! Read carefully and find out that good fats are an essential part of your diet and are important for good health and beauty!
What is fat?
Fats or lipids are substances that are insoluble in water, but soluble in organic solvents. Like carbs, they contain carbon, hydrogen, and oxygen. Fats are in charge of flavor in food and make it tasty, they enhance the satiety and stop us from overeating. It helps people in reproduction as fat is responsible for the production of steroid hormones and helps the body use and absorb vitamins. What is more, fats are protection for many body organs, like the kidneys, heart, and intestine.
1 gram of fat has 9 calories of energy
The main types of fat include:
- Triglycerides. Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals.
- Essential fatty acids. These are polyunsaturated fatty acids (PUFA) which belong to either omega 3 or omega 6 families. The body cannot produce them on its own, hence they are considered essential fatty acids and needed to be supplied with food.
Mono- and polyunsaturated fats
Polyunsaturated fat (PUFA) is a type of dietary fat. It is one of the healthiest fats, along with monounsaturated fat. Polyunsaturated fat is found in plant and animal foods, such as salmon, vegetable oils, and some nuts and seeds.
Monounsaturated fats (MUFA) are typically liquid at room temperature but start to turn solid when chilled. Have you ever kept olive oil in the fridge? Try once and you will see how it becomes more solid, as it consists for 75% of MUFA´s. Eating moderate amounts of polyunsaturated (and monounsaturated) fat in place of saturated and trans fats can benefit your health. If you still believe that coconut oil is healthy, you are very wrong, it almost fully consists of saturated fats.
Omega- 3, Omega-6 and Omega- 9 fatty acids are typical MUFA´s and PUFA´s
Alpha-linolenic acid Omega-3 increases “good” cholesterol in your body, lowers blood pressure, lowers triglycerides and decreases chances of developing heart diseases, stroke, and rheumatoid arthritis.
Omega 3 foods:
Soybean oil, rapeseed oil, flaxseed oil, nuts and seeds, green leafy vegetables, oily fish
Linoleic acid or Omega-6 has the power to lower total cholesterol levels, “bad” cholesterol levels, may reduce cancer risk and together with Omega-3 reduces the chance of getting a heart disease.
Meat, eggs, nuts and seeds, vegetable oils
The recommended ratio of omega-6 to omega-3 fatty acids in the diet is 4:1 or less
Oleic acid or Omega-9 is the most common monounsaturated fatty acid (MUFA) in the diet. Omega-9 fatty acids aren’t strictly “essential,” which means they can be produced by the body. However, consuming foods rich in omega-9 fatty acids instead of other types of fat may have a number of beneficial health effects. One large study found that high-monounsaturated fat diets could reduce plasma triglycerides by 19% and “bad” cholesterol by 22% in patients with diabetes. Another study found that feeding mice diets high in monounsaturated fat improved insulin sensitivity and decreased inflammation.
Nuts, nuts oils, avocado
Saturated and trans fats
Saturated fats are a type of fats that usually solid at room temperature. It is well-known for its ability to narrow arteries, cause cardiovascular disease, obesity and hypertension, breast, colorectal and prostate cancer.
Saturated fats foods
Meat fat, chicken skin, full-fat dairy products, animal butter, lard
Trans fats are artificial or man-made fats. They come from vegetable fats than only exist in nature in the liquid form of oils. Manufacturers use a process called “hydrogenation” to turn vegetable oils into solid fats.
Trans fats foods
Margarine, baking shortening
Recommended fat intakes
Total fats in your diet should be around 30% of your total daily intake of food energy. Mostly you should eat MUFA´s , around 12% and PUFA´s-about 6%. Consumption of saturated fats shouldn´t be more than 10% of your total food energy intake. Avoid trans fats and try to consume 0% of these fats. You can also take omega- 3 and omega- 6 as supplements, but with the correct diet, you will get everything with your food.
Not all fats are bad. You can eat fish, nuts, eggs, avocados and still lose weight. The best breakfast ever for me is a black bread toast with avocado, smoked trout, and eggs. It is the perfect balance of carbs, proteins, and fats. I´m not afraid of eating them as I know what I eat and how it influences my body. It is extremely delicious, it gives me satiety and energy. You are what you eat. Forget about food with empty calories that don´t bring you anything. Think about the food like an artist. Open the world of amazing tastes, combinations, beauty and prepare your best masterpiece ever. 🥑