Why dietary fats should not be avoided

Fat – for years the media and a rapid spread of misinformation has left people fearing the word. Assuming fat equals fat has led to many people changing their eating habits completely to either cut out fat or always search for low fat alternatives. However, fat in your diet does not always equate to body fat and not all fat is created equal.

Healthy fats are necessary for your body to function and a key part of a balanced diet – they are essential for brain function and a lack of them can put you at risk of neurodegenerative diseases such as Alzheimer’s.

Healthy fats are the building blocks for your hormones – by consuming them in the right amount they can help improve body composition, ensuring that you have the ideal ratio of fat to muscle. Fats will also fuel your athletic performance and help you achieve your goals.

However you must be watchful with the amount you consume because as a source of energy, fat contains a concentrated amount that is worth more than twice the calories of carbohydrates and protein gram for gram. Fats should be a staple in every meal as long as you are mindful of not overconsuming.

Healthy fats also help to keep your heart in good shape. They reduce the body’s inflammation response and maintain your joints, a healthy blood pressure and low cholesterol levels. Low levels of healthy fat can negatively affect your skin and hair – consuming the right amount leads to glowing skin and glossy hair.

People often look to low fat alternatives in their shopping but this is often a bad idea. This is because the natural fats are removed and often they end up with a high sugar content in its place. This can potentially have a much worse effect on your body.

So what qualifies as a healthy source of fat? Here are some examples that you should be incorporating into your diet.

· Nuts

· Avocados

· Seeds

· Full fat natural yoghurt

· Eggs

· Dark chocolate

· Cheese

· Oily fish (salmon, trout, mackerel, herring, sardines)

· Extra virgin olive oil

· Coconut oil

It can be easy to focus too much on calories when trying to maintain a healthy weight but don’t get hung up on them. Just aim to get a portion of healthy fats into every meal and keep an eye on the less healthy fat sources. Once you get used to incorporating these into a balanced diet then you should look at a caloric breakdown in more detail.

Here are some sources of fats that you should restrict:

· Solid fats such as butter, margarine, lard

· Fried foods such as chips, fast food

· Processed snacks

· Baked goods such as pastries, cakes

It is a good idea to think of the above foods as a treat that you can enjoy every now and then without worrying too much about the consequences. It is when they become part of your regular routine that it can lead to negative effects on your body.

Get in touch if you’d like more information about a training plan, one to one sessions in a private home gym or to find out small changes you can make to your diet.