Today, I want to talk to you about a topic that is often misunderstood in the world of fitness and nutrition - fat. On my journey to Ms. Olympia at age 60+, I can attest to the fact that fat is an essential part of my training and overall health.
Despite its bad reputation, fat plays a crucial role in maintaining optimal health, including supporting hormone production, providing energy, and aiding in nutrient absorption. In fact, a low-fat diet can be detrimental to your health and fitness goals.
As someone who has personally experienced the benefits of incorporating healthy fats into my diet, I encourage you to join me on this journey of understanding the importance of fat in our diets and how it can enhance our overall health and well-being. Here are 5 reasons why dietary fat is important for a healthy diet!
1. Energy: Fat is a source of energy for the body. It contains more than twice the amount of energy per gram as carbohydrates or protein, making it an efficient source of fuel for the body.
Example 1 - Energy density: Fat contains more than twice the amount of energy per gram as carbohydrates or protein. This means that a smaller amount of fat can provide the same amount of energy as a larger amount of carbohydrates or protein, making it a more efficient source of energy.
Example 2 - Longer lasting energy: The body converts fat into energy through a process called beta-oxidation, which produces ATP (adenosine triphosphate), the energy currency of the body. This process provides a longer-lasting and more sustained source of energy compared to the quick burst of energy provided by carbohydrates or protein.
Example 3 - Endurance: The body's ability to use fat as an energy source becomes increasingly important during prolonged physical activity or endurance exercise, where carbohydrate stores may become depleted. Fat is a more abundant and readily available source of energy, making it essential for endurance exercise.
Example 4 - Less insulin response: Unlike carbohydrates, fat does not cause a significant spike in insulin levels, which can lead to feelings of hunger and energy crashes. By providing a more stable source of energy, fat can help prevent fluctuations in blood sugar levels and promote sustained energy levels throughout the day.
2. Nutrient Absorption: Many vitamins and minerals, such as vitamins A, D, E, and K, are fat-soluble, meaning they require dietary fat to be properly absorbed by the body. Without adequate dietary fat intake, these nutrients may not be properly utilized by the body.
3. Hormone Production: Fats play a crucial role in hormone production. Certain hormones, such as estrogen and testosterone, are made from cholesterol, which is a type of fat.
4. Cell Function: The membranes of every cell in our body are made up of a layer of fat. Adequate dietary fat intake is therefore necessary to maintain healthy cell function.
5. Fullness: Including healthy fats in meals can help keep you feeling full and satisfied for longer periods of time. This can help prevent overeating and may contribute to weight management.
It's important to note that not all fats are created equal, and some fats are healthier than others. It's recommended to focus on incorporating sources of healthy fats, such as nuts, seeds, avocado, olive oil, fatty fish, and coconut oil, while limiting intake of saturated and trans fats.
And while fat is an important energy source, it should be consumed in moderation as part of a balanced diet. Consuming too much fat can lead to weight gain and increase the risk of certain health conditions. A balanced diet should include a variety of nutrient-dense foods, including healthy sources of fat, carbohydrates, and protein.
If you're looking to create a balanced diet that compliments your physical fitness journey, then take the FIT-N-10 Challenge, a 10 day fitness program featuring guided video exercises with Sheryl Grant, a daily nutrition plan, shopping guide and daily exercise plan!