Especially after a crazy few weeks in work and moving house
So last week I had 5 new lovely ladies starting my fat loss programme
I absolutely loved the response from the seminar we did
Where they learnt a lot and realised that by yo yo dieting for years they had made a lot of mistakes and actually caused more damage
One of the biggest realisations for them was about fat, and how we do actually need it in our nutrition
They had been brainwashed to eat margarine instead of butter, drink skimmed milk, foods that are completely changed from their original form
and never ever eat avocado, nuts, olives and limit oily fish
Well I had to re teach them how important good fat is and how vital omega 3 is
Fat is not the Enemy:
I’m sure most of you get pretty confused with all of the controversial stories about health, exercise and nutrition, and I even bet that you feel like giving up as you’re really not sure what to believe or which route to take.
Well for years now we have all been lead to believe that fat foods are bad for us and contribute to weight gain.
Well that’s not exactly true.
The body is a lot more complex than that and actually needs all foods to survive.
Fat comes in two main forms: unsaturated and saturated fat. Unsaturated fats are oils — the kind that are fluid at room temperature (such as olive and canola oils). Saturated fats are solid at room temperature (think a stick of butter or glob of coconut oil).
You need both kinds in your diet, but the majority should come from unsaturated fats
Any food can lead to weight gain if we over eat it.
Each food type is broken down and used within the body in different ways.
We need certain fats to absorb some vitamins such as vitamins A, K, E and D, which without the help of fats in the diet will just pass straight through the digestive tract and out of the body.
Fat is a major fuel source for your body (meaning it provides a lot of calories) and also the main way you store energy.
Fat is important in giving your cells structure.
Omega-3 fats, a type of unsaturated fat, are important for optimum nerve, brain and heart function.
One type of fat you don’t need? Trans fats, an artificial kind of fat found in partially hydrogenated oils.
Good fats also have a great impact on regulating our hormones, which in turn prevents us from being hungry and having cravings as well as improving our mood.
And FYI, fat won’t necessarily make you fat.
Although it does have more calories per gram than carbohydrate and protein, fat makes food more flavorful and satiating, which may mean that you don’t need as much to feel satisfied.
As a society we have been forced into believing we should always buy fat free products, however the fat free products on the shelves more often than not have other enemy additives in them such as a high amount of sugar, salt or even chemical additives to enhance the flavour.
None of these are healthy and in fact a high sugar content is more likely to cause fat/ weight gain than actual fats will.
Again as I have said before we are all individual and we need to be our own detectives with our exercise and nutrition to find what is right for us.
However if we take food back to basics and look back at our ancestors who ate organic meat, fish, vegetables, fruits, nuts seeds etc and were pretty healthy, lean and fit.
This surely tells us that what man has done to food in this day and age has sabotaged our health in many respects.
So to sum up, you must include fats in your daily nutrition, but choose wisely.
Eat saturated fat from meats, eggs, butter, almond and coconut milk, Greek yoghurt and then plenty of good fats, especially omega 3 from foods such as walnuts, salmon, flaxseed.
Omega 3 is not made in the body so it is essential to add into your daily nutrition to help with many of the bodies normal functions.
The structure of fat, directly influences the way it is digested and absorbed through the body, and ultimately influences how it impacts your health. It is recommended that healthy adults should consume 20 to 30% of daily calories from fat.
Additionally, guidelines recommend limiting saturated fat to less than 10 percent of calories, avoiding trans fat, and replacing these fats with unsaturated fats, primarily polyunsaturated fats.
Unsaturated fats are liquid at room temperature, and can be found in oils, nuts, seeds, and some fruits. Saturated fats are typically solid at room temperature, such as animal fats, butter, coconut and palm.
So guys, please DO NOT remove fat from your daily food
Don’t go for ‘fat free’ or ‘low fat’ products any more
Be more mindful of what you eat
Remember food in it’s natural form is always best
Where man hasn’t altered it, added to it and ultimately turned it into something else