What is Fat?
Many people picture fat as a cube of butter or a cup of lard – something that will immediately make you gain weight and something to be avoided at all costs.
The truth is that dietary fat is one of the essential nutrients that fuel the body. It gives you energy and provides many benefits to the body. If you think that simply cutting fat out of your diet will give you a perfect body, you should learn a little more about how fat functions.
How Fat Works
Carbohydrates and protein give the body 4 calories per gram, but fat is more than twice as energy dense, providing the body with 9 calories per gram. In addition to providing energy, it aids in the absorption of fat soluble vitamins and in the production of hormones.
The biggest misconception surrounding this nutrient is that eating fat will make you fat. Fat does not make you fat – excess calories do.
Saturated vs. Unsaturated Fats
The two main types of fat are saturated and unsaturated fats. Saturated fats are usually referred to as the bad or unhealthy fats while unsaturated fats are referred to as the good or healthy type. The difference between the two fats is their chemical makeup resulting in a different behavior inside the body.
Saturated fats are found in animal products. They are unhealthy because they generally raise the level of bad cholesterol (LDL) in the body. Sources include dairy products (milk, cheese, butter, and ice cream), meats and eggs.
Unsaturated fats are found mostly in vegetable products and are healthy because they tend to lower the bad cholesterols (LDL) while raising levels of good cholesterols (HDL). Sources include vegetable oils (olive & canola oil), nuts, seeds and seafood (salmon, tuna, shrimp).
Trans Fat
You have probably seen products or fast-food companies who claim that their food has “No Trans Fat!” This is a different fat than either of the types mentioned. The purpose of trans fat is to improve the flavor of food and extend its shelf life.
Trans fat are similar to saturated fats in the sense that they tend to increase levels of bad cholesterols (LDL) while decreasing levels of good cholesterols (HDL). Sources of trans fat include pastries, peanut butter (the non-natural kind), vegetable shortening, margarine and any food that contains fully or partially hydrogenated vegetable oil.
Is Fat Bad for You?
To many people, the word “fat” means weight gain. Though eating fat can lead to excessive weight gain, it’s not the fat that’s to blame. The real culprit is the calories. Cutting calories can be challenging, but the best weight loss supplements will usually have appetite suppressants that will help you reduce the number of calories you consume while you try to burn more.
Eating more calories than you burn will lead to fat storage because the body will reserve that extra energy as fat for later use. It doesn’t matter where that energy comes from. It could be fat, protein, or carbohydrates. All of these will lead to fat storage.
Conclusion
Cutting fat out of your diet is not a healthy way to lose weight. It is an essential nutrient that you cannot live without. Eat good fats and limit the bad ones will give you better results.