Fitness & Health

Lots of up to the minute Fitness, Health & Nutrition tips along with exercise programs to help you reach your potential

Fat , Fats & Body Fat

Metabolic ConditioningPosted by wayne Sat, April 18, 2015 07:45:36


Horrible word isn't it ?

Fat ! , its like your being abused, sworn at or threatened. But why is that ?

I guess its down to our perception and how the word is being used.

If I went up to a client or in fact anyone, friend or foe and called them fat. Then I would expect a pretty hostile response back and deservedly so.

Thinking back to when I was at my biggest (20 + stone ) My reaction to being told " Your Fat " would of been anger and embarrassment.

Now, I wish someone had told me, in fact I wish everyone had told me. " Wayne your FAT, sort yourself out mate."

Perhaps then I may have done something about it sooner.

Ok, so now I know I am not FAT ! But I do still have fat to lose. Most of us do.

By most I'm referring to the people that read my blog, my followers , my clients.

Not the FAT people you see in GREGGS or KFC, They dont read my stuff, I cant help them, Not until they want to help themselves.

1 , So first off FATS.

Or eating,consuming fat.

Over the last 20 years Fat has been a huge NO, We have been bombarded with fat free this, low fat that.

The fact is, Our body needs fat. Probable not as much as we give it sometimes but it does need fat.

There are lots of good fats that are essential to our everyday functions.

I will go on to talk about Fats in more depth later but I want to keep the key points together.

2, FAT

By this I am talking of the fat stores in our body,

Fat plays a vital role in our body.

I provides a back up fuel when carbs are not available,

Vitamins A,D,E and K are called fat -soluble vitamins and cannot function without fat.

Fat is also used as insulation, keeping the body at the correct temperature.

We require a certain level of fat to protect vital organs,

3, Body Fat

Body fat percentage is a key indicator for a healthy body,

Weight / BMI give an indication, but variants are so big unless you are at the very top or bottom of the scale its difficult to know what is good or bad.

Although not as accurate as it may suggest, this visual may help you with your body fat.

So lets go back now to the fat we eat, or in some cases drink.

We have all heard the words Saturated Fat , ( wow that's even more harsh than just FAT.) Those 2 words alone should scare us from eating it.

Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association.

The average man should eat no more than 30g of saturated fat a day.

The average woman should eat no more than 20g of saturated fat a day.

Eating a diet high in saturated fat can cause the level of cholesterol in your blood to build up over time.

Raised cholesterol increases your risk of heart disease.

Foods high in saturated fat include:

* Fatty cuts of meat

* Meat products, including sausages and pies

* Butter, ghee and lard

* Cheese, especially hard cheese

* Cream, soured cream and ice cream

* Savoury snacks and chocolate confectionery

biscuits, cakes and pastries.

Trans fats

Trans fats are found naturally at low levels in some foods, such as those from animals, including meat and dairy products. They can also be found in foods containing hydrogenated vegetable oil.

Hydrogenated vegetable oils may contain trans fats. If a food contains hydrogenated vegetable oil then this must be declared on the ingredients list.

Like saturated fats, trans fats can raise cholesterol levels in the blood. This is why it’s recommended that trans fats should make up no more than 2% of the energy (kJ/kcal) we get from our diet. For adults, this is no more than about 5g a day.

Fats we can eat more of (unsaturated fats)

Remember, we don't need to cut down on every type of fat. Some fats are not only good for us, most people should be eating more of them.

Unsaturated fats

Eating unsaturated fats instead of saturated can help lower blood cholesterol. Unsaturated fat, such as omega-3 essential fatty acids, is found in:

oily fish such as salmon, sardines and mackerel

nuts and seeds,sunflower and olive oils

Unsaturated fats are also found in fruit and vegetables, such as avocados.