Today we complete our macronutrient round up and the final of the 3 is fats, we hope that this blog will encourage you to include more fats into your daily diet as with press coverage over the last 10 years they have been demonised and created this fear that is you eat fat you will be fat. Now while part of that is true, you must be consuming some for optimal performance and to maximise your fat burning ability.
Fats are built up of fatty acids and they can fall into 3 main groups which are saturated, polyunsaturated and monounsaturated. Fats provide us with 9 calories per gram, compared to the 4 cals per gram from both protein and carbohydrates.
Saturated fats are the ones that are mainly found in animal produce, so meats and dairy. It can also be found in coconut oil. Saturated fats help the liver to produce cholesterol which is needed with our hormone production.
Polyunsaturated fats are usually found in vegetable oils and can contain healthy cholesterols which aid in the lowering of overall cholesterol levels and then we have Monounsaturated fats which are found in olive, peanut or canola oils. These again can aid with healthy cholesterol levels and but both Poly and Monos should be consumed lightly.
Trans fats = Bad Fats
These are the fats you should cut from your diet at all costs, they are manufactured by companies to boost the shelf life of their products. They are created when they hydrogenate polyunsaturated fats. Recently companies have tried to cut down on the use of these but can still be found in many products. The body has no use for these types of fat so all it does is store them.
Look out on the label for partially hydrogenated oils and this will mean your food has Trans fats you should avoid this and try to find an alternative to this.
Why are fats important
As we have already stated fats help with your hormone production, they also help insulate the body and provide a cushion around our internal organs. They help with the digestion and movement of fat soluble vitamins and provide us with A, D, E & K. From a beauty perspective they ensure our hair, skin, nails, brain and cells stay healthy.
How much should I eat?
As always, the answer is it depends, on your goals, where you are now and how your body is functioning. Usually you figure out how many calories you need per day, and then you can break down your 3 macronutrient categories to fit your goals and this will give you a daily calorie/gram intake requirement. Just remember though each gram will provide you with 9 calories and that adds up very quickly.
We will be putting up a post on how to figure out your daily calorie intake but if you can’t wait for that then contact us and we will happily speak to you about getting that set out.