Your Weight Loss, Diet and Nutrition Guide To…FATS

Debbie J., MS, RD contributed this article –

Fat is essential to life. We need it for cushioning to protect our bones and organs, insulation for temperature regulation, long-term energy storage, several vitamins and hormones, and our nervous system. It’s what we draw from in times of energy deficit. Unfortunately, excess intake is easily stored as fat without having to be converted.

Triglyceride is the chemical name for three fatty acids attached to a glycerol backbone, as in the graphic. There are 4 types of fatty acids – monounsaturated, polyunsaturated, saturated and trans-unsaturated fat (trans fat). Each are found in varying lengths among different foods.

Why it matters what fatty acids you eat… The body uses trans fat and saturated fat to build harmful blood cholesterol. These are typically found in land animal sources and processed foods. The unsaturated fats, including omega-3, have an added benefit combatting inflammation and chronic disease. These typically come from fish and plants such as olives, nuts/seeds, avocados, and wheat germ.

Dietary fats are a double-edged sword. You need some and they are downright satisfying, but since they are so energy dense it’s easy to get too many calories. Consumed in moderate quantity at the right times, fat can prove useful in weight-loss. The key is to have about 5-10 grams (about a spoonful) of added healthy fats per meal. A palmful of nuts on cereal, a quarter of an avocado on a sandwich, and a tablespoon of oil-based dressing on a salad are examples. All the other foods you eat provide some fat that you need – more from meats and cheese, some in chicken and yogurt, less in vegetables and grains.

CLICK HERE and we will show you how to have each new workout sent right to you!

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.