Over the years the dietary recommendations for fat intake have changed drastically. If you went back to the 1980's, you'd hear a very different story than you do today regarding how much and what type of dietary fat is suggested.
In the 1980's, low fat* diets were regarded as the best diet for general health and more specifically for heart health.
*A low fat or very low fat diet is considered a diet where total fat intake does not exceed 15-30% of total calories per day.
Today, we see an increase in popular diets such as the ketogenic diet where the recommendation is 70-80% of total calories from fat.
What is the reason for this drastic change?? Which approach is correct?
Weight Loss Tip #16 - Don't Fear Healthy Fats
Dietary fat as a whole have been given a bad rap due to the role fats are thought to play in increasing cholesterol levels, cardiovascular disease risk, diabetes, cancer and obesity. Why we need dietary fat With that said, fats are a crucial part of our diet. Fats contain essential fatty acids which are required for our bodies to function properly. EFA's cannot be produced by the body and are only obtained through our diet. There are also several fat-soluble vitamins such as vitamins A, D, E and K that help our brain function, control inflammation and facilitate proper blood clotting. In addition to these required nutrients, fats are known to help us feel full quicker and stay full longer between meals. It is important to recognize that not all fats are created equal. There are different types of fats, some of which are actually known to promote health (including heart health (for example, omega-3 fatty acids). It's important to know the difference to feel more confident and more informed when making decisions related to what type and how much fat to consume in your diet. Types of fats You've most likely heard of saturated, monounsaturated and polyunsaturated fats. This distinction relates to the chemical structure of fat molecules. This chemical structure impacts the way our body digests and utilize these fats. The misunderstanding of these different fat types led to the recommendations many years back to decrease fat intake as a whole. It's important to understand that even within these categories of fats our bodies do not treat them all alike. For this reason, I like to look at fats in a different light - focusing on natural or "healthy" fats and processed or "less healthy" fats. This is an important distiction to make since fat intake is not simply based on the amount of fat and the calories it adds up to, but also how your body processes these different types. It is essential to realize that while varying types of fats can have different impacts on your health, fats are a higher calorie food than carbohydrates and proteins. They should still be eaten in moderation and mindfulness about portions size. Foods naturally high in healthy fat:
- Avocados - Oils such as avocado oil, olive oil, coconut oil - Whole eggs - Fatty fish such as salmon - Nuts and seeds such as almonds, walnuts, macadamia nuts, chia seeds, flax seeds - Full fat dairy such as yogurt, sour cream, cream cheese and cheese Foods high in processed fat or "less healthy" fat: - Fried foods - Margarine - Vegetable oil - Baked goods like cookies, cakes, pastries - Processed snack foods like butter microwave popcorn, crackers, etc.
My challenge to you this week is to check the sources of fat in your diet. Add at least one serving of healthy fat per day. By eating more natural fats, not only will you decrease your risk for heart disease and other related health conditions, but you will notice more balance hunger throughout the day and between meals. This should make it easier to make better food choices, help with portion control and decrease overall calorie intake.
I'm here for you and I believe in you!
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