When fat is not fattening
One of the questions I get most from people trying to lose weight is “where does body fat come from?” It’s always invisible when you’re burning it off and most of the time you can’t see it when it’s going into your body. So what exactly is it and what’s the best way to get rid of it?
When your body doesn’t burn off the calories it takes in, it stores the excess as fat. This is called body fat. Dietary fat on the other hand is fat found in food. We’ve discussed the other two macronutrients that provide your body with energy – Protein and Carbohydrate. Fat is the third and only other macronutrient.
Each gram of fat contains nine calories, which makes it a more concentrated source of calories than carbohydrates or protein, each only four calories per gram. Despite the bad press it has received over the years, dietary fat is a crucial part of a healthy diet. It provides the body with energy and essential fatty acids that the body cannot produce. Essential fatty acids are utilized by the body for growth, healthy skin and hair, and the regulation of bodily functions. Fat also helps keep the body safe by insulating it and protecting the vital organs against shock.
Fat helps you feel satisfied after a meal which is a great help in dieting and it takes longer to digest than other foods so you can manage longer between meals. Fat allows your body to better absorb some of the vitamins in food and supplements. The American Journal of Clinical Nutrition published the results of a study that showed that dietary fat is necessary for the absorption of nutrients from fruits and vegetables. According to the study, vitamins and phytonutrients from spinach, lettuce, tomatoes and carrots were absorbed much better when they were consumed with a salad dressing containing fat rather than fat-free dressing. Fat-soluble vitamins are A, D, K and E.
This doesn’t mean you should go nuts, however! You don’t need a lot of fat to help with vitamin absorption, professionals say a few nuts or a small handful of sunflower seeds eaten together with a vitamin-rich meal is enough. Be wary about the types of dietary fats you’re consuming, avoid saturated fats like butter and lard and trans fats, found in many foods whose labels include partially hydrogenated oil, because these can lead to problems like overweight and obesity, increased cholesterol, heart disease, type 2 diabetes and even cancer.
The best kind of fat is from fish, lean meat, fats from nuts, seeds, avocados and coconuts, and healthy oils like olive oil and flaxseed oil. Some sources list Canola oil and soybean oil among good fats but others warn against them, describing them as somewhere in between good and bad fats.
Cholesterol
Just as there is good and bad fat, there is also good and bad cholesterol. Basically all you have to concern yourself with is to avoid the “bad” cholesterol (LDL) and try to consume the “good” cholesterol (HDL). It’s easy to remember which is which if you think that the L in LDL is for “Leave it!” and the H in HDL means “Have it!” The cholesterol your body makes and the cholesterol you consume from animal products such as eggs and meat and seafood together contribute to your blood cholesterol level.
You may have heard a lot about Omega-3 fatty acids lately, they’ve been touted as superfats and are extremely beneficial for both the cardiovascular and mental health and have been shown to ease joint pain in arthritis and gout. Your body cannot make this type of fatty acid, you can only get them from food. Fish is the best source of omega-3 fatty acids, particularly salmon, sardines, mackerel and anchovies. Not all tuna however are good sources, it depends on how the fish were raised and processed.
Burning Fat
With practically any type of exercise, carbohydrates, proteins and fat are all used as fuel. It’s the intensity and duration of the exercise that decides which fuel is utilized more.
Basically it’s recognized that stored carbohydrates in the form of glycogen are the fuel most used for exercise. However, when the exercise is performed at light to moderate intensity, fat becomes the primary fuel. At higher intensities, carbs kick in to provide more energy but as the workout time increases, fat is again relied on as fuel.
The bottom line is not just to avoid fat but to know how to best deal with it, what kind of fat and how much to allow into your body and the most efficient, effective ways to get rid of it. Once you can control your intake and output, you’ll be able to enjoy its taste and get all its benefits without all the flab!
FITNESS BULLETIN
Yoga for Kids sessions are ongoing on Fridays at 4 p.m. at Yoga+, the first Yoga Studio in Bonifacio Global City. For inquiries and reservations, call (632)238-2768 or text (63)917-808-3957, or check out their site at www.yogaplus.ph.
Introduction to Yoga classes are ongoing at 7:30 p.m. on Mondays and Tuesdays at 7:30 p.m. at Somerset Olympia on Makati Avenue. Send an sms to 09179613765 for inquiries or reservations.- Article courtesy of Manila Bulletin.
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