The basic rule to losing weight is to be more active than you are eating. The more you exercise and the less you eat the more calories your body burns. However, hitting the gym alone is not enough to shed pounds and keep them off. Some people believe that eating more fats is the key to a slimmer body and more energy. Others believe that avoiding fat is the best way to lose weight. No matter which side of the fence you are on, fats play an important role in keeping the body healthy and functioning.
Fats, in their most common form, are a vital part of every diet. They’re an important source of energy for the body and they are vital to the working of many other body organs, including the brain. Fats are essential in the food chain, providing valuable fat-soluble vitamins to the body, such as vitamin A, D, D2, E and PP (vitamin ‘P’). One of the roles of fat is as a cushioning agent, helping to retain moisture in the body tissue. Failure to obtain enough fat is likely to result in great loss of muscle mass, and if muscle mass is lost, the body metabolism will revert to a fasting state, in which the body does not use energy.
“Fats are an important nutrient, as they are necessary for normal growth, development, and healthy cell function. While fat itself is not an essential nutrient, it is necessary for the efficient absorption of fat-soluble vitamins such as A, D, E, and K, and also for the maintenance of normal hormones. Fat is also needed for its ability to absorb and hold moisture. In addition, fat is a major energy source for the body, and is needed for the production of hormones, bile acids, and sex hormones. Fats are divided into saturated and unsaturated fats. Saturated fats are those that contain no double bonds in the fatty acid chain. Unsaturated fats, which are also called polyunsaturated
A Quick Look
Fats are made up of lengthy groupings of carbon and hydrogen atoms known as hydrocarbons. The fatty acid is the most basic unit of fat, and there are two types: saturated and unsaturated. Dietary fat has a variety of functions in the body, including providing energy, assisting in the production and balancing of hormones, forming cell membranes, brains, and nervous systems, and aiding in the transfer of certain vitamins. It also contains two important fatty acids that the body cannot produce on its own: linoleic acid (an omega-6 fatty acid) and linolenic acid (an omega-3 fatty acid) (an omega-3 fatty acid). Nuts, seeds, coconut, avocado, olives, and egg yolks are all good sources of fat in the diet.
Overview
Fats are organic compounds made up of carbon and hydrogen atoms arranged in long chains called hydrocarbons. Fat type is determined by the arrangement of these hydrocarbon chains and their interactions.
The fatty acid is the most basic unit of fat. Simple hydrocarbon chains with specific chemical groups at either end: a methyl group on one end and a carboxylic acid group on the other make up fatty acids. Saturated fatty acids and unsaturated fatty acids are divided into two categories depending on the degree of saturation (the number of hydrogens connected with each carbon along the hydrocarbon chain).
Monounsaturated fatty acids (those with just one unsaturated carbon) and polyunsaturated fatty acids (those with more than one unsaturated carbon) are two types of unsaturated fatty acids (in which more than one carbon is unsaturated).
Omega-3 and omega-6 fats are both polyunsaturated fatty acids with distinct names and activities due to the unique positions of unsaturated carbons throughout the fatty acid chain.
Triglycerides are made up of fatty acids that have been linked together. A triglyceride is made up of three fatty acids joined together by a glycerol molecule, as the name suggests. Triglycerides are the most common kind of fat in the diet, as well as the most common type of fat stored in the body.
Importance
Dietary fat serves six main functions:
- It is a source of energy (indeed, it is the most energy dense macronutrient).
- It aids in the production and regulation of hormones.
- It is responsible for the formation of our cell membranes.
- It is responsible for the development of our brains and neurological systems.
- It aids in the transfer of fat-soluble vitamins such as A, D, E, and K.
- It contains two important fatty acids that the body cannot produce on its own: linoleic acid (an omega-6 fatty acid) and alpha-linolenic acid (an omega-3 fatty acid) (an omega-3 fatty acid).
Triglycerides make up the majority of dietary fat. Three fatty acids are linked to a glycerol backbone in triglycerides. As a result, different fatty acids may combine to create diverse triglyceride combinations.
To put it another way, most dietary fat sources are a mix of saturated, polyunsaturated, and monounsaturated fatty acids. Eggs, for example, contain more monounsaturated fatty acids than saturated fatty acids, despite the fact that most people perceive eggs and red meat to be high in saturated fat. Indeed, saturated fat accounts for 39% of the fat in eggs, with monounsaturated fat accounting for 43% and polyunsaturated fat accounting for 18%. Beef is high in saturated fat, monounsaturated fat, and polyunsaturated fat, with 55 percent of saturated fat, 40 percent monounsaturated fat, and 4% polyunsaturated fat.
Overall health is determined by the balance of fatty acids consumed. For example, saturated fat appears to be fine when refined carbohydrate intake is low and when a healthy intake of unsaturated fat is also present. Just don’t combine a diet low in unsaturated fat with one high in saturated fat, sugar, and refined carbohydrates (which, unfortunately, characterizes much of our modern North American diet).
Sources of Food
Fat may be found in the following foods:
Deficiencies
Some of our important vitamins are fat-soluble, which means they must be consumed with some dietary fat to be effectively absorbed. Vitamin A, D, E, and K insufficiency may result from a fat deficit.
A lack of important fatty acids, such as Omega 3 and Omega 6, may lead to difficulties with cognitive/brain development, visual impairment, skin disorders, and delayed healing. Because there are some connections between Omega 3 fatty acids and mental health, a fatty acid deficit may contribute to sadness or other unpleasant emotions.
Your reaction, on the other hand, may be unique to you. Please contact your main health care physician if you suspect a health issue or nutritional deficit (doctor, naturopath, etc). They can assist you in deciphering the complexities of your physiology.
Omega 3 fatty acids are inadequate in the majority of Americans.
Excess/Toxicity
Because dietary fats, especially good fats, are rich in calories, eating a lot of fat-dense meals may contribute to weight gain.
Consuming too much saturated fat may lead to diabetes, high cholesterol, heart disease, and even cancer.
Your reaction, on the other hand, may be unique to you. Please see your primary health care provider if you suspect a health issue or an excess of specific nutrients (doctor, naturopath, etc). They can assist you in deciphering the complexities of your physiology.
Note that trans fats must also be stated. Hydrogenation produces trans fats, which are very hazardous. A high-trans-fat diet has been linked to an increased risk of alzheimer’s disease and lymphoma, as well as decreased bile acid excretion, increased hepatic cholesterol production, competition for essential fat absorption, and exacerbated essential fatty acid shortage. Even a single meal rich in trans fat may reduce blood vessel function and flexibility, which can contribute to heart disease development. However, accumulating large quantities of dangerous trans fat is virtually difficult while eating a diet rich in natural, unprocessed, complete foods.
Recipe
Check out any of the food items mentioned above in the Encyclopedia of Food for fat-rich recipes.
Book of Free Recipes
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For a free copy of the Encyclopedia of Food recipe book, go here.
Foods That Are Related
Fats are one of the three macronutrients that we obtain from food and they are essential for survival. Fats are basically energy source for the body, and we can find them in foods such as meats, butter, oils, etc. They are the building blocks of many important biological molecules, including steroid hormones, as well as the structural components of both membranes and cell membranes. We need fats to live, and eating too much or the wrong type of fats can cause diseases.. Read more about healthy fats meal prep and let us know what you think.
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Frequently Asked Questions
What meals are high in fat?
The following meals are high in fat: -Pizza -Cheeseburger -Burger with fries -French fries
What are the good fats to eat?
There are many good fats to eat. Some of the best include coconut oil, avocado, and olive oil.
What are examples of fats?
Fats are a type of lipid that is insoluble in water and soluble in oil. They are the most common form of energy storage in living cells, where they function as a biological membrane for cell membranes.
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