FAT Part 1

Why is fat good for you?

Four FAT purposes

1-Energy: Fat supplies energy almost all of the time.

2-Warmth: Fat surrounds the organs and lies beneath the skin to keep our body warm.

3-Shock absorption: Fat prevents our vital organs from bruising while moving.

4-Spares Protein: Fat helps to keep protein (muscle) from being harmed. Fat also helps to metabolize carbohydrates.

For these reasons Men need a minimum of 3-5% body fat and women need at least 10-12% body fat. This shows that mother nature wants women to have more body fat. Plus, studies show men lose body fat faster than women. Women have a tendency to eat just as much as they burn, making it harder for women to lose body fat. Whereas, men have a tendency to eat less than what they burn, causing men to have lower body fat.

The RDA recommends 10-30% (65grams) of fat per day on a 2000 calorie diet. Most people in the US eat 40-50% of their calories from fat. Dr. Maoshing Ni in his book Secrets of Longevity writes people that eat high-fat animal-derived foods every day have a higher risk of disease.

Our bodies need fat, so treat yourself to the good kind on a regular basis. Good fats can be found in these foods: seafood, nuts, beans, seeds, vegetables, legumes, eggs and oils. Moderate red-meat intake and saturated fats. Avoid trans-fats.

In summary, if you stay active or exercise most days of the week, you will not have to worry about the types of food you eat as much. BUT, if you are sedentary, limit fat to 20-65grams per day to decrease your chances of disease and obesity.

Adapted from: Whitney and Rolfes, Understanding Nutrition 9th ed., 2002
Clark, Nancy Clark's Sports Nutrition Guidebook 4th ed., 2008

Get Lean in '09

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