Fat Can Be Beneficial
It is not uncommon to think “I should stay away from fat.” Fats are supposed to make you fat, right? NO!!!!!! There are benefits and important roles that fatty acids have for you body. But what is the right amount for your body? Everyone is different and requires a different intake.The important thing to remember, is that fat is capable of being good for you.
Quick Review of Fats
In case you were wondering and did not know, fatty acids are not always bad. Some of the functions that fat can provide are cellular membrane structure and function, regulation and excretion of nutrients in the cells, and preserving body heat. Unsaturated fats help prevent heart disease and help the body function properly. Saturated and trans-fats are the ones that we need to be careful of obtaining too much of.
How Much For Me
For an Adult, the recommended acceptable macronutrient distribution range for fat intake is 20% to 30% of that person’s specific total caloric intake. This is recommended by the Institute of Medicine. The proper fat intake for athletes would be to consume 20% to 25% of their caloric intake. It is important to remember that out of the macronutrients, fats are the most energy dense. Even though they are energy dense, a higher-fat diet is not recommended for successful weight loss or maintenance. One simple gram of fat can contain about 9 calories. This is twice the calories per gram when it comes to the other macronutrients of carbohydrates and protein.
When Fat Can Be The Bad Guy
High fat diets can lead to many different diseases and problems within your body. One of which is hyperglycemia. This is when your blood sugar levels are super high or through the roof! Excess calories are stored as fat within the body. This cause fat cells to grow in size. They then become insulin resistant and causes the body to favor using fat for energy at the expense of glucose. Fat will not make you fat! It is only in cases when high-caloric-dense foods are consumed by the person, while obtaining an excess amount of calories. This is in combination with a sedentary lifestyle that can lead to obesity. So keep it simple and try to intake less while moving more.
Yes! You Can Do It
I know foods that contain a lot of fat can be yummy, but it’s crucial to be aware that obtaining too much can be bad for you. There is such a thing as an appropriate intake of fat that will benefit your body. So yes, you can do it now that you know how much is the right amount for you.
How Many Fats Should I Eat
Clark, M. (2012). Nutrition. In S. Luccett. & B. Sutton (Eds.) NASM Academy of Sports Medicine Essentials of Personal Fitness Training (pp. 453-457). Philadelphia, PA: Lippincott Williams & Wilkins.