Here are some facts about fat, how you can use it to your advantage for exercise, and what to focus on for better health.
- Fat is a major source of energy for your body, along with carbohydrates.
- Fat has many important functions in the body: It helps the body to absorb vitamins A,D,E and K; it makes up a large portion of the central nervous system & spinal cord; and protects the internal organs, amongst other things. In short, dietary fat is incredibly important for the proper functioning of our bodies!
To keep it simple, there are three types of fat:
- Saturated fat (found in: beef, pork, lamb, chicken, duck, milk, cheese, butter, eggs, coconut oil, palm oil)
- Unsaturated fat (found in: olives, olive oil, avocado, lard, beef dripping, peanut oil, seeds, nuts, oily fish, cod liver oil, walnut oil, pasture-reared eggs)
- Trans fat (found in: margarine products; pre-made biscuits, cakes, crackers; takeaway foods; pre-made pies; pastries; many processed food products)
How much of each should you eat? Which is healthy, which is not? To keep things VERY simple: Consume mostly unsaturated fats; consume some saturated fats (they have some benefits, but should be consumed in moderation: max 20g per day for women; max 30g per day for men); keep consumption of trans fats to a minimum (max 5g per day).
High consumption of trans fats has been associated with diseases including cancer, atherosclerosis, diabetes, obesity, and immune system dysfunction (Fun fact: Both Denmark and California in the US have laws banning trans fats from foods/food production!). So to drastically improve your health, one thing you can commit to is cutting down on the consumption of trans fats.
Main takeaways for exercise:
- Fat is an ideal fuel source for your body – particularly during low intensity workouts;
- High fat foods are best consumed 1.5-2 hours before a workout; this is because they take longer to digest than carbohydrates, and could leave you feeling uncomfortable as they digest while you’re exercising!
I hope this has been helpful. Was there anything in here that was new information to you? And what’s your favourite fat source? 🥑🥜🍰🥥🧀 I’m quite partial to an avocado, and peanut butter.
But low-key also enjoy cake.
Be sure to check out my other posts on carbohydrate and protein, too.
See you soon,
Conni x
Conni Arnold Fitness 