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Let's Chat Fat's | Why Are They Important?

One thing over the years many of us have developed is a old fashioned fear towards fat. I remember growing up in the world of 'fat-free' products here there and everywhere and being made to believe 'fat' was 'bad for you' and 'fat' 'made you fat.'

Yup, not true.

F*ck low fat. 

Fat is an essential macro-nutrient in your diet just as much as Protein and Carbohydrates. Despite what the myth says, fat doesn't make you fat. A over consumption of calories makes you gain extra fat/weight. So to put it simply fat is actually really important for good health and energy! And believe it or not but eating the right amount of fat can help contribute to overall fat loss.

 Fats can be classified in different types, some being better for us than others. By understanding and knowing the difference between healthy and unhealthy fats you can begin to incorporate more health fats into your diet to improve your mood, energy, well being and overall health. 

What is fat for? 

Energy! Our bodies use fats for energy when Carbohydrates aren't available. This saves protein being used allowing it to perform it's important role of building and repairing muscle!

It helps your body to absorb Vitamins/Minerals allowing certain organs and systems to function properly. 

Helps to maintain body temperature as the thin layer located beneath the skin is designed to insulate the body. There is also a layer around your vital organs, nerves, tissues, and bones acting as a protection. Meaning if your body experiences sudden impact or trauma, the layer of fat absorbs the shock and protects the organs.

Fat's important for hormones, as they help balance and regulate sex hormones which helps towards boosting our metabolism. 

Healthy hair & skin is improved from healthy fats as it helps our bodies absorb vitamins into the blood stream. 

Polyunsaturated/Monounsaturated are the healthier fats known to help your heart, lower cholesterol, and overall health. It's important to add a variety of these into your diet. Sources of these include:

Nuts such as almonds, pecans, cashews, hazelnuts, walnuts
Nut butters 
Pumpkin & sesame seeds
Oily fish 
Soy milk

Omega 3's are a type of Polyunsaturated fat and beneficial to your health. They're known to help things such as depression and anxiety, brain healthy, pregnancy, heart healthy and inflammation. Ususally you'd find the best sources of Omega-3 in a lot of Oily fish however the best Vegan/vegetarian sources are:

Chia seeds
Beans such as Kidney beans 

The thing to keep in mind when trying to consume more fats into your diet is limiting trans fats which are oil that have undergone the hydrogenation process making the product usually last longer. These are mainly processed and 'junk' foods which are known to raise cholesterol which could increase your chance of heart disease, diabetes and stroke.

So, overall Fats aren't something we should be avoiding but focusing on making at least 20% of our overall intake based around healthy fats! Making it no more than 70g for women and 90g for men. You can easily add them to your diet trowing some avocado or nuts into a salad, seeds sprinkled on yogurt or oats, nut butters with fruit, tofu into stir-fries and even a few cheeky pieces of dark chocolate!

So, let's stop fearing fats because what is life without nut butter!

Exactly. Pass me the tub!


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