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Nutrition 101: Fat
Health | January 13, 2020
Just like I have my ZGYM 101 series for newcomers to fitness, I’ll also be releasing basic posts on nutrition. With so much information going out there these days, it’s important to know the basics to keep up. Not only to have a basic understanding of what everyone from trainers to nutritionists is talking about, but also to protect yourself from misinformation. There’s good and bad advice out there, and many times, people like to take advantage of your lack of knowledge. So, let’s not waste any more time and start with today’s 101 on fat!
What is Fat?
A macronutrient is a nutritional compound that the body needs in large amounts to carry out its daily functions. [1] There are three types of macronutrients that you need to remember:
- Protein
- Carbohydrates (or carbs)
- Fat
Fat, or fatty acids, is one of three essential macronutrients. There are several types of fat, including:
· Monounsaturated fat (MUFA)
Sources: avocado, nuts, peanuts, olive oil
· Polyunsaturated fat (PUFA) (omega 3, 5, 6, 7, 9) (for more on 5, 7, and 9, read here)
Sources: salmon, grass-fed beef, raw dairy, walnuts, hemp seeds, flax seeds, chia seeds
· Saturated fat
Sources: egg yolks, meat, dairy, coconut oil, palm oil
· Trans fat (“franken-fat”)
Sources: hydrogenated oils, processed foods (chips, frozen meals, desserts, candy, fast food)
For a more in-depth breakdown into the specific benefits of each type of fat, check out this post here.
The Omega-3 Debate: Plant VS Animal
There’s a lot of debate over whether or not a plant-based, vegan diet can supply enough omega-3 fats into the diet. Omega-3 fats are considered essential fats because your body cannot make them on its own. It needs to get them through food. And it’s the sources of fat that everyone from experts to supplement companies love to debate.
Here’s what you need to know.
The three main types of omega-3’s that are most important are ALA, EPA, and DHA.
ALA, or alpha-linolenic acid, is a plant-based source of omega-3 that’s found in flax seeds, algae oil, walnuts, chia seeds, and hemp seeds (amongst others). The problem with ALA is that it needs to be converted into either EPA or DHA in order to be used by the body. In humans, this conversion process isn’t very efficient. Studies show only a small amount ever gets converted (less than 15%). As a vegan, you’d not only have to increase your intake of these ALA-rich foods; you’d also do well to supplement (which again may or may not be as efficient, depending on which expert you talk to).
So, what’s the verdict? If you’re a vegan, stay on top of your bloodwork, and work with a plant-based doctor or dietitian who can point you in the right direction regarding omega-3’s, food, and possible supplementation.
As for my omnivore (or carnivore) followers, you’re in luck. The omega-3 fats from animals are bioavailable, meaning they’re quickly absorbed and used by the body. You shouldn’t be having any trouble getting enough omega-3 fats!
[2] [3]
Fat- What Does it Do?
Contrary to popular belief, fat does not make you fat. Unfortunately, it got the name fat, even though its primary function is to provide energy to the body (next to carbs, and, in a pinch or adaptation, ketone bodies). Fun fact: up to 60% of the human brain is made up of fat, specifically DHA (a type of omega-3 fat). If fat really were so bad, our body would have no use for it. But of course, that’s not the case. Fat has many functions and benefits, such as:
- Nutrient absorption (extremely important for absorbing fat-soluble nutrients- Vitamins A, D, E, K, and carotenoids)
- Needed for building cell membranes and myelin sheaths
- Lowers the risk for heart disease (by improving cholesterol and triglycerides)
- Brain function (and development in infants, children, and teens) (good for mood, memory, and concentration)
- Provides insulation and “protection” to the organs; good for body temperature
- Balances blood sugar
- Helps to control blood pressure
- Necessary for blood clotting, muscle contractions, and immune function (supports white blood cell activity)
- Increases satiety (aka, fullness, during meals- along with fiber and protein)
- Healthy bones, liver, hormones, hair, and skin
- Anti-inflammatory
[4] [5] [6] [7] [8] [9]
Signs You Need More Fat
How do you know that you need more fat in your diet? After all, it’s not every day that someone says, “I need to eat more fat.” But it happens! Take a look at the following symptoms and see if any of them are a sign to increase your intake.
- Trouble concentrating
- Dry, itchy, or flaky skin
- Dry, brittle hair
- Always feeling cold, even when it’s warm (could also be a thyroid problem)
- Hunger or not feeling full and satisfied from meals
- Menstrual cycle irregularities
- Hormone imbalances
- Nutrient deficiencies (specifically fat-soluble vitamins- A, D, E, and K)
- Always tired; low energy
- Poor mood (angry, upset, depressed, etc.- see your doctor for proper diagnosis)
- Low HDL (good) cholesterol
[10] [11]
Fat Sources (Plus Recipes!)
Here are the top sources of fat, with yummy recipes for you to make at home!
- Avocado
- Avocado Oil
- Olive Oil
- Olives
- Coconut
- Coconut Butter
- Coconut Oil
- MCT Oil
- Full Fat Dairy
- Grass-fed Butter
- Egg (yolks)
- Dark meat/poultry
- Salmon
- Sardines
- Mackerel
- Hemp seeds
- All nuts and seeds
Salmon Salad Stuffed Avocado (FM)
Peach Salad with Goat Cheese & Hazelnut Vinaigrette (FM)
Low Carb Almond Butter Cookies (FM)
Spicy Kale and Coconut Stir Fry (FM)
Chicken Jalapeno Casserole With Hemp Seed Risotto (FM)
Walnut Bread (FM)
Avocado Deviled Eggs (FM)
Sources:
[1] https://www.sciencelearn.org.nz/resources/534-macronutrients
[2] https://www.healthline.com/nutrition/3-types-of-omega-3#section3
[3] Harris WS. Omega-3 fatty acids. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:577-86.
[4] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
[5] https://www.ipic.iastate.edu/presentations/PatienceISD16.pdf
[6] https://www.eufic.org/en/whats-in-food/article/facts-on-fats-dietary-fats-and-health
[7] https://www.livescience.com/53145-dietary-fat.html
[8] https://www.afpafitness.com/blog/what-are-macronutrients-everything-you-need-to-know
[9] https://drbrighten.com/all-about-fat-3-fast-fat-facts/
[10] https://www.self.com/story/4-signs-that-you-dont-have-eno
[11] https://www.thehealthy.com/nutrition/healthy-fats/
Private Member |
ft. lauderdale, fl, usa
Hi! I was wondering, did you ever look into how keto affects blood vessels & the cardiovascular system as a whole? I’m on keto right now and even though I love it, this is something that steals my sleep.. am I subjecting myself to a higher risk of heart attack because I’m eating keto? Maybe an idea for another article 🙂
Private Member |
lake tahoe, nv, usa
Yes of course. No you are not subjecting yourself to heart attack if you’re following keto. Fat or diets high in fat do not cause heart attacks and cadiovascular diseases. What does, is high carb diets which is now being accepted everywhere. Even the federal government’s dietary guidelines now tell us there is no limit on the amounts of fat you can eat and be healthy. So this is not just my opinion, it’s the agreement of the 2015 Dieatary Guidelines Advisory Committee – and those are very conservative scientists who finally eliminated any recommendations to limit dietary fat or cholesterol.After 40 years of spreading a lie, health authorities and nutrition experts are now finally confessing that what they told us was false. That lie that fat is bad was never based on any accurate research much more on assumptions and rumours. However, there have been some really accurate researches done about the effects of high fat diets vs low fat diets. The conclusion was that on high fat diet the people burned 300 more calories per day than those on low fat diet. The high fat diet also produced the biggest improvements in blood sugar, insulin, triglycerides, and HDL cholesterol and cardiovascular health. And the effects of low fat high carb diets? Well, we have real numbers off of that 40 year long social experiment – look at the epidemic of lifestyle, cardiovascular and metabolic diseases. Even mental issues are linked to high carb diets. High fat diets show the opposite. This is why Keto is exploding. Not just because it’s so great for fat loss. Because it’s being used to treat lifestyle, cardiovascular and metabolic diseases. I’ll be more than happy to write an article that includes those studies.
Private Member |
ft. lauderdale, fl, usa
Thank you, Zuzka, for an exhaustive response! I’m very happy to hear this because keto just works for me. Not necessarily for weightloss purposes, just as a lifestyle 🙂
Private Member |
Hi Zuzka! I’m skinny fat…an “ectomorph”. So, I have trouble gaining weight and maintaining muscle gains. If I do gain any weight, it goes to my abs assuming it’s not muscle weight. I want to gain weight, but I don’t want love handles. If I eat a diet high in healthy fats, will the weight (or fat) still just accumulate in my midsection? This is assuming I will workout on a consistent basis. I feel so confused about how to adjust my macros.
Private Member |
lake tahoe, nv, usa
You won’t get fat because you eat diet high in fat. If you eat diet high in carbs and fat, you’ll get fat. It’s the carbs that will make you fat. The basic fact is, that if you want to get bigger and build muscles, you have to eat more. A lot of skinny people have the tendencies to skip breakfasts or lunch or other meals. You have to do the opposite of someone who’s trying to lose weight. This means you should eat more often even when you don’t feel like it. I would recommend 4-5 smaller meals starting with proper breakfast. Not some sugary cereal or oatmeal. I’m talking about proper breakfast with eggs, veggies, bacon would be great too, some avocado. Skip the wheat toast. Stick to good fats, proteins, and fiber (the best kind of carb). You have to workout consistently so that the nutrition can go to the muscle repair and growth. Don’t try to do 2 high intensity workouts a day or anything like that. Just follow the weekly workout schedule and really challenge yourself. Make sure you’re really pushing yourself in the workouts. Get enough sleep, because the more sleep you get, the leaner, and more muscular you’ll be. If you stress too much and you don’t get enough sleep, you’ll not only be frail but your body will also start storing fat especially in midsection.
Make sure to take a before picture of yourself and take measurements so that you can keep track of your progress. It will be hard to know if your strategy is working if you don’t have a point of reference. You won’t be able to tell by just looking at yourself in the mirror since you see yourself every day. You might also try to keep a food journal because if you do, then it will be super easy for you to make any necessary adjustments to your diet in the future. It will be easy to see what you can improve.