Why 'cutting out' Fat From Your Diet Is A Bad Idea?
Is a low-fat diet good for you?
The theory of a low-fat diet achieved its peak by the 1980’s. That's when this specific diet became popular thanks to physicians, the government, the food industry and the popular health media.
They believed the consuming high-fat foods cause heart disease, high-cholesterol as well as weight gain. Even though there was no clear evidence to motivate the crowd to follow a low-fat diet would be the exact solution to avoid these issues, that’s exactly what happened.
Cutting out fat is a bad idea
Fat is one of the most important sources of pure energy you can consume to provide fuel for your body. The right amount and quality of fat not only helps you to focus better but important vitamins absorb in it such as vitamin A, D, K and vitamin E.
What Does ‘the right amount’ of Fat Mean?
For a regular day-to-day life where you want to make sure you bring the best out of yourself, you are productive and energised the amount of good fats should be the least you consume.
Why is that?
Compared to carbohydrates (1 gram equals 4 calories) and protein (same as carbs 1g = 4 cals) 1 gram of fat equals 9 calories. Therefore fats will always give you more energy for a longer period of time.
Also, when it comes to burning fuel throughout the day, your body uses these tools in a specific order: first you burn carbohydrates then protein and you will leave fats to the end.
These are the reasons why you need to keep an eye on the amount of fat consumption.
What Does ‘good fat’ Mean?
Good fats come mainly from fruits, nuts and seeds. Monounsaturated fats such as avocados, most nuts, olive oil and peanut oil. Monounsaturated fats have a single carbon-to-carbon double bond. The result is that it has two fewer hydrogen atoms than a saturated fat and a bend at the double bond. This structure keeps monounsaturated fats liquid at room temperature.
Polyunsaturated fats. When you pour liquid cooking oil into a pan, there's a good chance you're using polyunsaturated fat. Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So, you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.
Saturated fats, called in-between fats, are mainly whole fat dairy products, coconut oil, dark chocolate etc which is suggested to consume with moderation (under 10% of calories a day). They also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk. Saturated fats provide plenty of antioxidants and quick energy to your body and brain.
Trans fat is the byproduct of a process called hydrogenation which turns healthy oils into solids and to prevent them from becoming rancid. They have no known health benefits.
Eating foods rich in trans fats such as processed foods, vegetable shortening, margarine etc increase the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.
Wholefoods Over Anything Else
It has been proven that wholefoods provide the best source of energy for the longest period of time whether it is carbohydrates, protein or fat. Make sure you stick to them mainly and challenge yourself on a weekly basis with new flavours and new ingredients.