What rubbish! you may be wondering. Fat is bad, right?
Sustained campaigns by diet, weight-loss, and slimming industries have almost ingrained fat as the fall guy in our psyche. They spend a fortune trying to get people on to the bandwagon of weight-loss, fat-loss and what not. The consumer, in turn, gets moved by the term “ LOW FAT”, “REDUCED -FAT”, “FAT-FREE” etc. and pay back over and above that fortune by spending billions on these seemingly healthy options.
Over the last few decades, the diet industry has grown dramatically with the innumerable promise of miracle weight loss solutions, to which people have blindly followed. When we consider the ratio of growth of the diet industry and the ratio of the growth of the incidence of obesity, it is easy to see just how ineffective the diet industry has been in achieving what it promises.
There is such a misconception amongst people, that eating fat will make them fat. I too was sailing on the same boat( actually a ship ) until I got into the world of Fitness and Health and eventually got introduced to the FABULOUS FAT FACTS.
Eating healthy fats might actually prevent weight gain! A study at Brigham and Women’s Hospital found that on average the subjects on a moderate fat diet lost 9 lbs, and those on a low-fat regime gained 6 lbs over 18 months!
Put simply, fat is satisfying. When we eat foods that contain oils and other fatty substances, food stays in our stomachs longer for lasting satiety. When we skip fat, we may never feel fully sated after meals and are more likely to become hungry again soon after eating. We may wind up eating more calories to compensate for the empty feeling in our guts.
HEALTHY OPTION ???
How healthy are so-called ” HEALTHY OPTION” ??
Food packaging and labels often claim about the healthiness of what’s inside. Unfortunately, packages and labels are more marketing strategy than a reliable source of information.
In many cases, if the product is being advertised as “low fat”, then probably it is high in carbohydrates. Likewise, if the product is being advertised as “low carbs”, then it is probably high in fat.
For years together we had been made to understand that the ideal way to control your calories and to lose fat means cut the fat out from our diet. I am one hundred percent sure that most of us believe in that and I was no exception.
Since fat contains more calories per gram than protein or carbs, it only makes sense that, eating more fat means needing to eat fewer carbs, and vice versa. From a fat-loss perspective, displacing carbohydrates by increasing fat in your diet sets the stage for an optimal fat-loss environment. Insulin, released by your body in proportion to the number of carbohydrates you eat, is the major gatekeeper when it comes to nutrient partitioning—telling what nutrients where they can go. Lower overall insulin levels—achieved by reducing carbohydrates—allow your body to more readily access fat stores for energy while also allowing fat to enter and fuel your muscles.
DO YOU KNOW?
Every gram of fat contains 9 calories.
- When Fat is consumed it is done so to satisfy our emotional or dietary desire, and also serves some essential functions of the body that is essential fatty acids like omega3,6 and 9. But excess fat calories contribute to weight gain.
- Do you know that essential fatty acid are highly beneficial and supports a healthy nerve functioning, healthy nails, teeth, and hair, and cell membrane production! Now you may realize how lack of essential fat in your diet may result in unhealthy hair, nails, and teeth ( problems like hair fall/rough hair, weak and brittle nails can also be one of the reasons behind it).
- Fat is the most energy-rich macronutrient and is a source of sustained energy. Fat is also needed for healthy functioning of the brain, nerve transmission, and hormonal production.
Real fat is good for us and I don’t avoid it at all. As a matter of fact, I try to make sure there is some fat in every meal.
NUT and SEEDS, are high in healthy fats and fiber and are a good plant-based source of protein. They are an excellent source of protein, healthy fats, nutrients, packed with essential vitamins, minerals and fiber. These include walnuts, peanut, almonds, pecan, macadamia, pumpkin seeds, sunflower seeds, etc. Moreover, they are a great snacking option too and I always keep them handy in my bag whenever I go out.
AVOCADOS are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food. It also helps in weight loss and has major health benefits.
EGGS are considered to be one of the popular and highly effective weight loss friendly food. Whole eggs are packed with almost all the necessary nutrients required for our body, though in a minimum quantity. Rich in protein and antioxidants which is beneficial for healthy brain functioning, eyes
OMEGA 3 and OMEGA 6 FATTY ACIDS has miracle health benefits. Fatty or oily fish like salmon, trout, sardine, mackerel, walnuts, flaxseeds, canola oil etc. Omega 3 supports healthy heart functioning
Essential fatty acid is highly beneficial and supports a healthy nerve functioning, healthy nails, teeth, and hair, and cell membrane production! Now you may realize how lack of essential fat in your diet may result in unhealthy hair, nails, and teeth ( problems like hair fall/rough hair, weak and brittle nails can also be one of the reasons behind it).
There are plenty of other food like coconut and coconut oil, extra virgin olive oil, dark chocolate, unprocessed cheese, full-fat yogurt etc, those are must be included in our daily meals that are loaded with good fat.
Fat lubricates organs, especially the brain, heart, and skin. The brain especially needs fat to be healthy. The good fats help with nutrient absorption, digestion, weight loss it’s true! it satisfying and it takes longer to digest, so you eat less.
One thing I have understood that health or being fit is not about the weight you lose but about the life you gain.
Lastly, never to forget THUMB RULE is ANYTHING IN EXCESS IS ALWAYS HARMFUL. Thus, eat healthy and stay healthy.