In the battle to beat the bulge, hearing that your body needs fats might sound a bit counter-intuitive. But the fact is, fats are complex molecules that the body needs for growth, energy and hormone production.
Fats are the slowest source of energy, but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. But because fats are as efficient as they are, the body stores unused fat energy—well, as fat, in the body. Usually, that build up occurs around the abdomen and under the skin to be used later when the body needs energy; but the excess fat build up can also occur in blood vessels and within organs, where is can cause serious harm to your health, and even death.
There are three main types of fats:
Saturated fats – from meats, particularly beef, whole milk, butter, cheese and some oils, artificially hydrogenated vegetable oils. In general, saturated fats are more likely to increase cholesterol levels and risk of heart disease, and are derived from animal products.
Polyunsaturated or Monounsaturated fat – form canola, corn, soybeans, sunflowers, and many other liquid vegetable oils; and avocados, olives, and peanut oils respectively. Most polyunsaturated and monounsaturated fats are derived from plants, and are liquid at room temperature.
Trans fats (trans fatty acids) - from man made and processed foods, these fats are formed when hydrogen atoms are added to monounsaturated or polyunsaturated fatty acids. Trans fats also increase cholesterol levels and risk of heart disease.
According to the American Heart Association, fat intake should be limited to fewer than 90 grams per day, or 30% of your calorie intake (depending on factors such as weight, height, sex and activity level) with saturated and trans fats limited to less than 10%. But because calorie needs are different—especially if you are extremely active and on a fitness regiment—the recommended daily fat intake differs from person to person.
While maintaining a healthy, balanced diet does include some fats, these should be mostly of the polyunsaturated or monounsaturated variety. And while fats do play an important role in providing your body with energy to function and support to your endocrine system, the best rule of thumb is to avoid the unhealthy saturated fats and trans fats high in cholesterol, as they may increase your risk for health problems. Weight loss goals aside, maintaining a healthy heart and circulatory system is most important.
