Cropped image of woman feet standing on weigh scales, on gray background. A tape measure in the foreground

Is fat the enemy to weight loss? Do you know the various kinds of fat out there? Next time you’re doing your grocery shopping listen to how many allegedly healthy fat-free or low-fat choices are available for purchase. Products such as low-fat ice cream, chips, cakes, biscuits and lollies are all on offer. Have these supposed better choices helped the obesity problem in our society? No! Why are they so common? Because when people are eating them, they do not feel guilty. They can justify it in their minds that it is a healthy choice, since the packaging or the fancy TV commercial says . WRONG!

The Truth About Fat

Let’s get one thing clear, eating fat does not make you fat. Eating calories in excess of what you body needs makes you fat. The issue with fat is that it’s so calorie dense. A gram of fat equals 9 calories, whereas a gram of carbohydrate or protein on equals 5. That’s nearly twice the number of calories!

It’s therefor easy to see how you’re able to reach you daily calorie limit when you consume a diet high in fat.

Don’t get me wrong, fats are a very important part of you diet, as your body needs them for many purposes such as but not limited to energy production, assisting you to manage your moods, combating fatigue, security of your organs and help you control your weight.

The issue is most people eat too much fat. The cause of this varies from person to person, but basically fat tastes great, it gives food texture and using fat when preparing meals can accelerate the cooking process, think deep fried versus baking. If you’re eating a balanced diet, you won’t need to focus on adding fat to your diet. Focusing on the fantastic food in your diet, will lead to you consuming enough good fats.

The key to weight loss is not cutting fat out, learning how to replace bad fats with good ones, by making smart eating choices.

Myths and Facts about Different Types of Fat

Myth: All fats are bad for you.

Fact: You should avoid bad fats like saturated and trans fats but monounsaturated fats and polyunsaturated fats are actually good for you.

Myth: Lowering the amount of fat you eat is the most important factor when trying to shed weight.

Fact: A calorie deficit is the most important element when trying to shed weight. The kinds of fat that you eat is also a consideration, but with no calorie deficit you won’t lose weight.

Myth: Fat-free or Low Fat means healthy.

Fact: Most fat-free or low-fat products should also be labelled “High in Sugar” “Loaded with Refined Carbs” and “High in Calories”. A “fat-free” label does not let you eat something on the assumption it is healthy.

The battle of Good vs Bad Fats

“Introducing first, fighting from the fantastic corner hailing from nuts, avocado and olive oil is monounsaturated and polyunsaturated fats. Their opponent fighting from the terrible corner hailing from butter, ice cream and fried foods is saturated and trans fats.” You want to get an understanding of those types to assist you in making healthy food choices.

Monounsaturated fats

        • polyunsaturated fats
        • saturated fats
        • trans fats

Basically polyunsaturated and monounsaturated fats are fats that are good, as they enhance your general health and are good for you heart and cholesterol. Good fats are vital for good health and well-being.

Some sources of good fats include

        • Olive oil
        • Peanut oil
        • Sesame oil
        • Avocados
        • Olives
        • Nuts
        • Peanut butter
        • Walnuts
        • Sunflower, sesame, and pumpkin seeds
        • Flaxseed
        • Fish
        • Soymilk
        • Tofu

Saturated fats and trans fat are bad fats, since they’re bad for your health. Bad fats WILL increase your cholesterol levels and will boost your risk of cardiovascular disease.

Some sources of fats that are bad are

        • High-fat cuts of beef
        • Chicken skin
        • Full cream dairy products
        • Butter and margarine
        • Cheese
        • Ice cream
        • Pastries such as biscuits, doughnuts, cake and muffins
        • Packaged snack foods such as crackers and chips
        • Fried and fast food
        • Chocolate bars

It’s pretty obvious from looking at the above lists to see the difference between the good and bad fats. But how do you tell the difference between good and bad fats when they are in their raw form.

Bad fats will often be solid, think about the fat that you cut off a steak as you’re eating. What happens to the fat when you leave it on your plate when you’ve finished eating? It turns solid at room temperature.

Ways to remove bad fat

      • Pick lean cuts or cut off the fat meat like beef, pork or lamb before cooking
      • Eat more fish and skinless chicken
      • When cooking meals grill or bake instead of frying
      • Avoid fast and deep fried foods
      • Avoid baked goods, like biscuits and pastries
      • Choose low-fat dairy products
      • Use liquid olive oil or canola oil rather than lard

Ways to Increase you Consumption of good fat

      • Use olive oil when cooking as a substitute for butter, margarine or lard.
      • Eat more avocados. Try using it as an alternative to butter in your sandwiches.
      • Snack on nuts.
      • Snack on olives or add them to salads.
      • Dress your salad. Don’t use packed salad dressing, they are generally full of sugar or fat.

The simple message is when attempting to drop weight or improve your overall health do not become obsessed with your fat intake. You simply need to get an understanding of the various kinds of fat.

The most important thing is that you can eat fat and lose weight, actually you good fats are vital for your health. Remember the secret to weight loss is a calorie deficit. You could almost totally eliminate fat from your diet, but still maintain a calorie surplus, which will cause weight gain.