(It’s truth-bomb time!)
One of the BIGGEST misconceptions I face with my clients on an almost daily basis is thinking that fat makes you fat. Please, for the love of Zeus, Elvis and Gaia can we dispel this myth once and for all?!
Fats are a type of nutrient that you get from your diet, and provides energy for your body. Its essential to eat some fats, however the amount is still under debate depending of what diet you follow.
For a long time, people have believed that fat is what makes you fat, and have avoided it by all costs, buying low fat products instead, thinking this was the right thing to do. This message started since the 1980’s when the message got out that to improve our diet we needed to reduce the amount of saturated fats we consumed in our diet.
This is a mistake. Low fat products have been more processed, one of which is hydrogenation which creates a semi or solid fat which is easier for them to process, however hydrogenated fats increase levels of trans fats which are bad for the heart and our cholesterol, and a lot of low fat products have had sugar added to them instead for taste reasons, and sugar is the main reason for our increasing waistlines.
When sugar is ingested, our bodies digest this quickly leading to blood sugar cravings when our levels drop, which makes it more difficult to stick to a balanced diet, we tend to eat more sugar which doesn’t get used as energy and therefore gets stored as fat.
There are good types of fat and bad types of fat. Fat leads to cholesterol build up n the body, and bad fats don’t benefit us nutritionally.
However we do need good types of fat to process some vitamins in our body, and for energy supply. Vitamins ADEK are all fat soluble, so within fat in our diet we aren’t going to absorb these nutrients, leading to vitamin deficiencies.
These won’t lead to an increase in your waistline if you eat a varied and balanced diet - Let me clear this up now - does fat make you fat? No!
Good types of fat are:
Coconut oil – great for cooking with, especially on high temperatures.
Nuts and seeds – so many ways you can add these to your diet – make your own granola, snacks, and of course almond meal is popular in baking.
Oily fish – Try and eat fish at least twice a week. Fish is a great source of omega 3’s and omega 6’s, which are great for brain health, and looking after your joints.
Avocado – Who doesn’t love avocados? Replace them for your margarine on toast and sandwiches, great to add to salads too.
Olive Oil – Olive great is great for salad dressings! Mix it with fresh lemon juice and some salt and pepper for a simple yummy dressing.
Its also important not to go overboard with fats, or eat too many of one thing. They are high in calories and your body needs variance to get the biggest range of nutrients and vitamins. Try and have a small portion with each meal.
The next time you go food shopping, and buy packaged products – buy full fat milk and diary products.
Feel free to compare the ingredients list and sugar content – its amazing how many more ingredients and sugar low fat products can carry, depending on what you need.
Look out for another truth bomb soon x