When babies are born, approximately 70% of its body is composite of FAT known as baby fat, and it helps to survive us till our body starts metabolize the outside food and get going. There were days when man was not today’s cultured man, rather was residing in the jungle and dependent of hunting to eat, so it was very irregular to have full meal. And to survive from such condition the mechanism was developed in the body to store the energy from food in the form of FAT, so when food is not available, this stored energy helps to survive. Today we don’t have such condition, but our body can not differentiate between starvation and self induced starvation – “dieting”. So by eating very less calories slows down our metabolism and in turn stores more fat instead of burning it. It’s our conventional thinking that eating FAT makes us FAT. But that’s not the complete truth, but yes we need to be wise in consuming fat because unlike carbs and protein which is 4 calories per gram, fat is packed with 9 calories per gram.
Next I am going to explain here that
1. Why all fats are not same
2. Which fats you should always eat
3. Which fats you should never eat,
4. How much fats should be eaten to get maximum fat burning results.
All fats are not the same, some are good fats and some are bad fats, all the fat are combination of mainly 3 kinds, MUFA, PUFA and SFA.
MUFA: Mono Unsaturated Fatty Acid. As the name suggests, the chemistry behind it is that fatty acid molecule is having one double bond with carbon. That is unsaturated. These fats are good fats, because it contains the EFA – Essential Fatty Acids. Olive oil, peanut oil, sesame seed oil, canola oil and avocados are main source of MUFA.
PUFA: Poly unsaturated fatty acid. According to chemical composition, this kind of FAT is having several carbon bonds that are not saturated. Corn oil, cotton seed oil, sunflower oil, safflower oil, soybean oil and mayonnaise are all rich in PUFA.
Like other “essential” nutrients such as “essential” amino acids, an essential fatty acid is one that the Body cannot make and must be supplied through the diet. The monounsaturated and polyunsaturated fats contain the essential fats – these are the good guys. Essential fatty acids are found in all the monounsaturated and polyunsaturated fats I mentioned earlier, but some unsaturated fats are higher in EFA’s than others.
The two EFA’s are
Omega 6 – (linoleic acid or LA)
Omega 3 – (alpha linolenic or LNA)
Most people don’t get enough EFA’s. People who intentionally restrict fat to very low levels are often borderline deficient. Although a true clinical EFA deficiency is rare, a very low fat diet is clearly not going to give you optimal amounts of these beneficial good fats.
SFA: Saturated FATs when the triglyceride molecule contains only single carbon bonds, the fat is known as saturated fat. This fat is evil among all the fats because it can elevate your blood cholesterol and can lead to heart disease. Animal fats found in meat, poultry, and whole milk dairy products are all high in saturated fats. The other oils like palm oil, coconut oil, palm kernel oil, ghee (clarified butter) are all saturated fats. We can identify them as, all the saturated fats are in solid or semisolid form at room temperature, while poly or mono unsaturated fats tends to be in liquid form at room temperature.
This fat intake should be limited.