WHAT THE FAT?!

For decades fat has been shamed amongst many - even some doctors back in the 60s, 70s and 80s frowned upon this essential macro-nutrient.

If you too grew up in the era of 'low-fat' and are still of the belief that it isn't good for you - my goal is to completely change your opinion on fats in the next 5 minutes.

Before I begin, I must reiterate how everything is so incredibly controversial in the nutrition/dietetics space these days, so it's always best to consult your medical practitioner prior to making any drastic changes to your diet/wellness routine.

Let's commence by clarifying a couple of things:

1. Fat doesn't make you fat unless you are eating more than you are expending, or, you are eating way too much of the wrong kinds of fats (i.e. trans-fats, processed vegetable oils etc)

2. The human brain comprises of 60% fat. How do you support brain health? You eat more fat - good fats that is!

3. Fats are one of the most satiating macro-nutrients, coupled with protein. If you want to eat a nutritious, well-balanced diet, I recommend that all of your meals contain at least some form of healthy fat (e.g. avocado, nuts, oily fish, hemp seeds, chia seeds etc)

| THE ISSUE WITH FAT |

Let's go back 20-30 years when fat was taboo.

'Low-fat, high-carb' was the trend and everyone believed that eating this style of diet would promote longevity, fat-loss and allow them to achieve ultimate health and wellness... well - if we look at these individuals today, presumably those in the modern population aged 45-60yrs, a terrifyingly high percentage of these individuals are now the victims of: Type 2 diabetes, high cholesterol, high blood pressure, hypoglycaemia, kidney & liver complications - and the list just goes on and on..

But wait, hold up a second - why would these individuals who grew up consuming a mainly low-fat diet later on suffer from diabetes and cholesterol issues?

The answer = S U G A R

When food manufacturers remove fat from their products -

i.e. a 99% fat-free yoghurt instead of a plain Greek yoghurt

they need to add sugar into their product or else it simply won't sell.

Fat is flavour and when flavour is omitted, the customer most definitely will refuse to purchase that same product. These companies sneakily began to add sugar into their products which did one of two things:

1. Reduced the fat content making customers believe that they were purchasing the 'healthier option' which was lower in calories.

2. Endorsed customers to repeatedly purchase these products (sugar is addictive and the least satiating compound you can ingest). More repeat purchases = more money going into the hands of these multi-million dollar food companies!

It wasn't until years later when clinical and scientific studies were undertaken that we realised that low-fat diets were at the helm of elderly ailments, illnesses and chronic diseases.

Sugar and stress = arguably the biggest killers in modern society today.

Now let's fast-track to the late 90's when the Ketogenic Diet rose to popularity for it's drastic weight-loss benefits and somewhat effective results amongst many - particularly those with Type 2 diabetes, PCOS and insulin sensitivity.

Originally designed to treat patients with epilepsy, this high-fat diet has a breakdown of:

+ 70-80% fat

+ 10-20% protein

+ 5-10% carbohydrates

Despite limited evidence regarding its efficacy and long-term risks, it should be understood that any form of dieting which requires you to drastically reduce or completely omit any form of macro-nutrient from your eating regimen is considered unhealthy, unbalanced and quite frankly unsustainable.

I won't get into the nitty gritty of the Ketogenic diet in this post - however, just remember that any form of eating which prioritises one specific macro-nutrient is simply going to provide you with short-term health and weight loss benefits.

Fats are vital to the human body - but not all kinds.

Let's discuss the varieties we want to incorporate in our day-to-day.

| FATS WE WANT TO INCLUDE |

1. Monounsaturated Fats

2. Polyunsaturated Fats

MONOUNSATURATED FATS:

- Nuts - Olives & Olive oil - Avocado - Seeds -

- This variety of fat reduces LDL (bad cholesterol) levels whilst maintaining proper HDL (good cholesterol) levels in the body.

- Oleate, a compound found within monounsaturated fats helps protect the body from the detrimental effects of saturated fat.

- Adequate consumption of these fats helps reduce your risk of heart disease and stroke.

POLYUNSATURATED FATS:

- Walnuts - Flaxseeds - Salmon - Trout - Sardines - Chia Seeds -

- This variety of fat consists of Omega-3s which are absolutely vital for healthy brain function and skin health. Our body cannot make Omega-3s so it is essential we retrieve them from our diet.

- Much like monounsaturated fats, polyunsaturated fats also play an important role in promoting HDL cholesterol whilst reducing LDL cholesterol levels.

- These fats are important for cell regeneration and overall health.

| FATS WE WANT TO AVOID |

1. Trans-Fats

2. Saturated Fats

TRANS-FATS:

- Partially hydrogenated oils - Margarine - Commercially baked goods - Frozen foods -

- The worst type of fat for your heart, blood vessels, brain and overall body.

- Raises LDL levels and eradicates good HDL cholesterol.

- Triggers an inflammatory response in the body creating a breeding ground for chronic disease and potential premature fatality.

- Large contributor to insulin resistance.

SATURATED FATS:

- Dairy - Coconut products - Red meat and other animal products - Processed products -

- Saturated fats are not as completely harmful as trans-fats, however, they still should not be over-consumed.

- Mainly found in animal products and some plant-foods like coconut and palm oil.

- Even though there have not been any stand-out studies which pin-point saturated fat as the sole contributor to chronic disease and illness (in comparison to trans-fats) - it is advised that unsaturated fats comprise the bulk of your daily fat intake.

| FINAL WORDS |

If you can take one piece of advice from this post, I want it to be this:

HEALTHY. FATS. WON'T. MAKE. YOU. FAT.

My 3 top take-aways:

1. Incorporate healthy fats into each and every single one of your meals whether that be a quarter of an avocado with your salad or a handful of nuts as a snack.

2. Ensure that you are eating enough protein and fibre with your fats in order to create a substantial and balanced meal which will help tame ghrelin (your hunger hormone) and promote feelings of satiety.

3. Don't over think it - eat natural fatty foods like those mentioned prior - stay away from processed fats and hydrogenated oils.

LET'S END THE STIGMA AROUND FAT CONSUMPTION!