In today’s issue of FUN, HOT, NO B.S. Fitness Magazine!…
Sue Heintze, VFT’s on board Featured Body Transformation Specialist and natural Figure Competitor, uncovers the myths about fat and how you can actually use “fat” to help you acheive a lean physique!
Sue also shares with you the BEST fat food sources to include in your eating plan PLUS sample serving sizes so you can implement them into your meals.
Enjoy today’s lesson and PLEASE leave a comment below!
VFT – Fun, Hot NO B.S. Fitness!
When you hear the word ‘fat’, what thoughts run through your mind? ‘Avoid at all costs’, ‘Will make me gain weight’, or ‘Not part of a healthy diet’? Many people still have a negative perception of dietary fat and believe that in order to look good, fat should be excluded from your meal plans.
Unfortunately, this thought process is flawed in many ways and if you don’t correct yourself, it could hold you back from not only promoting optimal health, but looking your best as well.
Let’s have a quick look at some common misconceptions you may have.
Dietary Fat Will Make You Gain Body Fat
Hands down the biggest reason most people limit their fat intake is because they feel fat will turn to fat. Remember that just because you eat fat, it doesn’t mean it automatically gets deposited as body fat. It is a lot more complicated than that. There is a whole digestion process that takes place and it’s only when you overdo it (or any other nutrient for that matter) that there’s a problem.
Even carbohydrates and protein can get converted into body fat if you take in more than you need. At the end of the day calorie and activity balance determines whether fat is gained or lost – so that’s what you must focus on.
At nine calories per gram it’s important to be aware that fat does contain over twice as many calories as protein or carbohydrates (the others come in at four calories per gram each), so use this information as you calculate your daily calorie intake and plan for some smaller serving sizes of fat.
Low Fat Diets Are a Healthy Way To Eat
Over and over you’ve heard about high fat diets increasing your risk of developing heart disease and some forms of cancer. As obesity is rising at an alarming rate, more and more people are being told to limit the amount of fat they are consuming as a way to battle these two conditions.
What you must remember here is that in general it’s the highly processed high fat foods that are causing the problems. We are eating too many fast food meals of hamburgers and French fries, donuts, pastries, fried foods and creamy sauces, all which are laden with saturated and trans fats, often sugar, and not to mention calories as well.
Additionally, there are different types of fats, and the type you eat will have a large influence on how they impact the body. Too much saturated fat, the type that’s found in all the foods listed above, will act negatively in the body and promote disease. This is the type that also raises blood cholesterol and triglyceride levels significantly, often leading to heart disease.
On the other hand, if you consume mostly monounsaturated or unsaturated fats, your overall blood cholesterol profile will improve, as will your overall health in general. Good fats will benefit your heart, metabolism and immune system function, protect the internal organs, regulate reproductive hormones, maintain body temperature, and help with digestion – amongst other things.
Common fat-containing foods
Different foods contain different ratios of fatty acids:
• Saturated fats – sources include fatty cuts of meat, full fat milk, cheese, butter, cream, most commercially baked products such as biscuits and pastries, most deep-fried fast foods, coconut and palm oil.
• Mono-unsaturated fats – sources include margarine spreads such as canola or olive oil based choices, oils such as olive, canola and peanut oils, avocado, and nuts such as peanuts, hazelnuts, cashews and almonds.
• Polyunsaturated fats – sources include fish, seafood, polyunsaturated margarines, vegetable oils such as safflower, sunflower, corn or soy oils, nuts such as walnuts and brazil nuts, and seeds.
Sources of omega-6 and omega-3 fats
Polyunsaturated fats can be divided into two categories:
• Omega-3 fats are found in both plant and marine foods, although it is the omega-3 fats from marine sources that have the strongest evidence for health benefits (including reducing the risk of heart disease). Plant food sources include flax seeds and oil, canola and soy oils and canola-based margarines. Marine sources include fish, especially oily fish such as salmon, mackerel, tuna and sardines.
• Omega-6 fats are found primarily in nuts, seeds and plant oils such as corn, soy and safflower.
How Fat Helps With Weight Loss
In the context of weight loss, dietary fat can prove to be quite helpful. Having the healthy variety in the correct serving size will help to provide a long-term, even supply of energy so you can make it through your day without experiencing energy lulls and tiredness.
Additionally, it is also the macronutrient that is broken down most slowly therefore will help prevent hunger from getting too high between meals. Anyone who’s ever been on a fat loss diet knows that when hunger strikes, will power often fails. All it takes is a small amount of fat in your meal to make a huge difference in satiety level.
Serve Up Your Fat Correctly
Now you know that healthy fat in moderation is perfectly acceptable (and in fact desirable) on any diet program, let’s talk about how to add it to your meal plan. The following are examples of one serving of healthy fats for the average 55-65kg (120-140lb) woman. Depending on your activity level, try and include two to three servings each day based on your own calorie requirements.
• 15 almonds
• 1 tbsp natural peanut butter
• 1 tbsp olive oil or flaxseed oil
• 60g (2oz) avocado
• 10 half walnuts
• 100g (3.25oz) salmon (which is also a significant source of protein)
So don’t fear fat any longer. Be smart about the type of fat you choose and how much you dish up onto your plate. If you do, you may well be surprised to find yourself becoming significantly leaner as well as experiencing much more energy all day long.
Sue Heintze is Owner and Managing Director of Body Transformation company www.idealbodiesonline.com. As a Body Transformation Specialist, Sue has an absolute passion for helping others achieve their fitness and fat loss goals. As Australia’s premier online training facility, the Ideal Bodies Online team has helped an enormous number of people from all walks of life totally transform their bodies and lives.
Sue has competed at State and National level as a natural figure athlete for the past 10 years, and at the age of 41 recently became a first time mum. She writes regularly for Australian Oxygen magazine. Sue recently developed a cutting edge range of instantly downloadable fat loss programs at www.idealbodyblueprint.com.