Fat Basics

What is fat?

Fat is the most concentrated form of energy in our diet, yielding 9 calories per gram compared to 4 calories per gram with carbohydrates and proteins. Fats are also important carriers of vitamins A, D, E and K. Fats are found both in solid form (fat) and liquid form (oils) at room temperature. Fats are made up of fatty acids, different combinations of these building blocks of fat are what gives different fats its different properties. Fatty acids are basically chains of carbon atoms.

What is fat used for in the body?

In the body fats are used for a wide variety of functions. These include protection of the bodies organs, providing insulation, give the body its shape, protect the brain and coat the nervous system.

Are there different types of fat?

There are three main types of fat, these are discussed below:-

• Saturated fats – usually solid at room temperature. Primarily from animal fats but also coconut and palm oil. These fats are the culprits of heart disease as they are high in the harmful LDL cholesterol.
• Unsaturated fats – usually liquid at room temperature. Primarily from vegetable oils and oily fish. There are two types of unsaturated fats, monounsaturated (olive oil, rapeseed oil, peanut oil) and polyunsaturated (sunflower oil, safflower oil, corn oil). These fats contain HDL cholesterol, or the good cholesterol. HDL can help to eliminate, or cancel out the harmful LDL.
• Cis or trans fats – unsaturated fats that have been treated to give them the properties of saturated fats. These are thought to be worse than saturated fats, as they appear to reduce good HDL and increase LDL levels.

What problems are associated with a high fat diet?

High fat diet are associated with a higher risk of coronary heart disease, also many suffer from higher cholesterol levels. Due to the fact that fat is high in calories high fat diets are also associated with obesity.

What problems are associated with a low fat diet?

Fat is an essential part of our diet, fat is present in every single one of our bodies cells. In women with a lower body at percentage than 15-20% may experience an absence of periods, due to hormonal imbalances. This may lead to fertility problems in the future. Low fat diets in general can result in missing out on essential fatty acids and vitamins needed by the body.

How much fat should I eat?

It is recommended that approx 15 – 30% of your daily calorie intake should be made up of fat. This is a very general figure and should be discussed fully with a nutritional therapist.

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk