Wherever you go these days restaurants, supermarkets, convenience store there is no doubt something ‘low fat’ ‘healthy eating’ or ‘slimming’ food products. In most cases to make these products ‘low fat’ they reduce the fat content and increase the sugar content. Out of both fat and sugar, sugar has a more negative effect on the way and rate we store fat!
So surely if we eat a diet low in fat then we will have less fat on our bodies? Sounds simply….
Unfortunately this is not always the case, our bodies need fat from our diets to function and without it present in our diets we become less able to metabolise (burn off) any fat that we already have.
Important points to remember:
- Eat FAT! It’s important for the body to function – they are essential for the uptake of certain vitamins and also hormone production (linked to gaining/maintaining lean muscle – which speeds up your metabolism)
- Avoid ‘Low Fat’ food products – they are full of sugar. If the regular version of that product is bad for you to be almost sure that the ‘low fat’ version is just as bad or worse!
- Aim to keep the majority of the fats you eat from unsaturated fats
- Total fat in your diet should be around 30-35% of total calories, with no more than 10% from saturated fats
- Regardless of the type of fat, every gram has 9 grams
- Try to eat fats as they occur in nature as often as possible & avoid any processed fats
Dietary fat is split into 3 groups and these are listed below.
Saturated Fats
The bad fat should be strictly limited. Saturated fats are the major component of storage fat – the fat around your bottom, thighs and stomach.
Cut back on: Butter, Processed meat products – sausages, pork pies, Biscuits, Cakes, Cream, Full-fat cheese, Whole milk, Burgers and fries, Crisps.
Polyunsaturated Fats
Split into two groups, Omega6 and Omega3, these fats are essential to the formation of cells and normal functioning of the nervous system.
Rich sources are oil-rich fish – such as salmon, tuna, sardines and mackerel.
Monounsaturated Fats
These fats can help to lower total blood cholesterol and can help to prevent certain cancers and heart disease.
Rich sources of monounsaturated fatty acids include olive oil, rapeseed oil, nuts and peanut butter
Some of the best sources of ‘Good’ Fats are listed below
Healthy Fats
Almonds & Natural Almond Butter
Avocados
Coconut Oil
Egg Yolks
Flax Seeds
Flax Oil
Grapeseed Oil
Herring
Macadamia Nuts
Mackerel
Natural Peanut Butter (no oil added)
Olive Oil
Pecans
Pumpkin Seeds
Salmon
Sardines
Sunflower Seeds
Walnuts