KNOW FAT TYPES
* Saturated Fats
* Unsaturated Fats
* Trans fats
HOW FATS HELP BUILD MUSCLES
Fat is an important constituent of the nutritional pyramid. It is an energy dense food and provides 9 calories per gram, more than twice the calories provided by carbs and proteins. Fats help ferry fat-soluble vitamins, like vitamin, A, E, D and K in the body. More than 60 percent of your grey cells are made up of fat. Fats, essentially the good kinds derived from nuts, fish prevents ageing by providing skin with EFAs (Essential Fatty Acids) and also help the body burn fat effectively. Therefore, fat is not superfluous rather an essential ingredient of your diet
1. EATING LESS OF FAT WILL MAKE YOU FAT
For years, you've consistently banished fat from your diet and trained yourself to pick only the low-fat version of your favourite food. In the process, you've shortchanged your weight loss efforts, because just like no free lunches, there are no low-fat foods. Fat provides texture and taste to foods. To compensate for the loss of fat, many of these processed foods contain added sugars to enhance taste, which makes their calorie content often similar to the full-fat foods. Moreover, you exercise less discretion and overeat these foods, because you feel that they are low fat, therefore less in calories, which is not true.
2. EAT FAT TO BURN MORE FAT
For healthy adults, 20 to 35 percent of daily calories should come from dietary fats, recommends The Dietary Guidelines for Americans. Of that total, one-third should be saturated, one-third polyunsaturated (corn and fish oil) and one-third monounsaturated (olive oil). When you eat less than the recommended allowance of fat, you have lower levels of adiponectin, a fat-burning hormone that works to enhance your metabolism and increase the rate at which you will burn the fats. Research studies prove that daily intake of fish or omega-3 supplementation increased adiponectin levels by 14-60%.
3. EATING LESS FAT IS EQUIVALENT TO EATING MORE FOODS
The fat in your foods makes you feel full. The perennial problem of the low-fat diet is that you feel constantly hungry. Diets fail for a lot of reasons but one of the primary ones is simply hunger triggered by the low-fat diet. When the fat you eat reaches the small intestine, it signals the release of Cholecystokinin or CCK and peptide tyrosine PYY which not only stimulates the digestion but also instils in the feeling of fullness. As a result, you don't need to nibble on snacks. Research studies prove that perceived hunger is lower and weight loss is greater in overweight premenopausal women when they consume low carbohydrate, high protein diet with moderate fat, versus high-carbohydrate/low-fat diet