Does Fat make you Fat?


Does Fat make you Fat?

The short answer.... No!!!

In this article, I am going to give an overview of different types of fats, good and bad as well as some must know information.

Good fats Vs Bad Fats

We are going to go pretty basic here. There are good fats and bad fats. The easiest way to tell is if it is a natural source, then it is a good fat. e.g from fish as they are an animal, and if it is man-made then it has the chance of having bad 'man made' fats e.g. frozen pizza,

The actual name of these bad fats are Hydrogenated fats or 'Trans' fats. These are often used to increase the shelf life or products or create sweetness to a product. These fats have been shown to increase the risk of heart disease among a number of other health defects (Stender & Dyerberg, 2006). Trans fats also create inflammation which can cause bloating in some individuals.

The list of products which have Trans fats vary but most commonly include fast food, baked goods, sweets and cooking oils.

Good fats! There are plenty of good fats and they can be broken down into saturated fat, polyunsaturated fat and monounsaturated fat. These are all naturally occurring in many foods and have many health benefits, due to them being high in essential vitamins and minerals.

Foods high in Polyunsaturated fat include:

  • Sunflower, corn, soybean, and flaxseed oils

  • Walnuts

  • Flax seeds

  • Fish

  • Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat.

  • Foods high in Omega 3

Foods high in monounsaturated fat include:

  • Olive, peanut, and canola oils

  • Avocados

  • Nuts such as almonds, hazelnuts, and pecans

  • Seeds such as pumpkin and sesame seeds

Foods high in Saturated fat:

  • Meat - beef, pork, lamb, poultry

  • Cheese

  • Milk

  • Yogurt

Need to know

If you’re looking to lose weight there are a few things you need to know.

Number 1: You MUST consume less calories than you are burning

Number 2: You CAN eat fat and lose fat if you follow number 1

Number 3: Fat has a higher calorific value per gram than carbs and proteins (9kcal, 4kcal and 4kcal respectively*). Therefore, if you eat the same number of grams of food in a day but eat more fat then you will be consuming more calories so watch out your still sticking to number 1!

*these are not precise and depend on how quickly they can be digested

Low Fat products

If you go into any supermarket there are low fat products EVERYWHERE! Reduced fat this, 0% fat that. Now reducing fat isn't necessarily bad, however a lot of the time these products replace the fat with sugar which means it's not much healthier for you.

Comparing Sainsbury's natural Greek yogurt VS Sainsbury's natural Reduced Fat Yoghurt

ENERGY: 120kcal VS 75Kcal

FAT: 9.2g VS 2.0g

SATURATES: 6.0g VS 1.4g

SUGARS: 5.1g VS 8.0g

SALT: 0.15g VS 0.18g

To create a balanced argument, there is the benefit of reduced overall calories in the product, therefore, for strict weight-loss of calories in vs calories out, these products can be useful. However, if we are talking about healthy eating then these are not the solution.

Conclusion

So, to conclude:

Yes, you should be eating fat but you need to make sure you are eating the right type of fat.

You CAN lose weight and have a high fat diet

No, not all fat will make you fat but overeating fat or any other food will

If you have any questions or need any more help on this topic or have something you would like me to cover, please let me know!

Thanks for Reading!

#Fat #Weightloss #nutrition #advice #healthy #food #healthyeating #diet #dietadvice #optimalfit #personaltrainingcheltenham

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