Nutrition 101: Fat
Fat…
What was the first thing that came to mind after reading that first line?
Some may recall when they tried the Atkins or Keto Diet and reminisce on all the weight they lost while doing it. Others may think of the Keto flu and low energy levels they had while trying those same diets.
Some may imagine the fine marbling on a steak and the heaping amount of butter placed on their side of mashed potatoes. Others may envision having whole avocados with their meals and enjoying a spoonful of peanut butter as a late night snack.
There are countless beliefs surrounding fat, but one thing cannot be denied: Fat is essential to a healthy diet. Today, we’re going to break down why it is an important nutrient. We’ll discuss what food sources contain fat and which you should focus on building your diet around. You’ll also walk away with an idea of how much fat you should have in your diet and when you should have it throughout the day.
Fat - Why it’s Important
The first two macronutrients we discussed, carbs and protein, contained 4 calories per gram of nutrient. Today’s macro has more than two times that amount. Fat contains 9 calories per gram. So, if you think you’re just adding a few extra calories when you top your vegetables with a spoonful of butter, think again.
So, we get a lot of energy (calories) from fat, and we use this energy for the majority of the day. If you remember from our carb post, we discussed how carbohydrates are the body’s preferred source of energy during exercise. Well, fats are our body’s primary energy source during rest. In the moments that you’re working your desk job or just watching a movie with the family, that’s when you're primarily burning stored fats. We also use this energy source during exercise when we run out of carbs to use. However, it takes longer for our body to utilize fat for energy than it does to utilize carbs. That slow processing time isn’t always beneficial for the immediate energy demands that physical activity calls for.
Fat's importance extends far beyond giving us energy. The cells that make up our body and brain are composed of fat. Plus, our brain needs fat to send messages to the rest of our body. We need fats to properly make hormones like testosterone, estrogen, and countless others. And although it's often joked about, fat is a great insulator. That extra layer of fat will definitely keep you warm in the winter months.
So, we see why we need fat. Now, let’s talk about where to find it.
Saturated vs. Unsaturated Fats
Fat is typically broken down into 2 categories: saturated and unsaturated.
Saturated fats are primarily found in animal-based foods. Fatty cuts of meat and butter are two great examples of saturated fat sources. We need a small amount of saturated fat to maintain proper health, but we should limit our consumption to 10% of our daily calorie intake. So, if we eat 2000 calories, then less than 200 of those should be from saturated fats (~22 grams). If we consistently exceed this recommendation, the saturated fat that we’re eating may lead to health complications including heart disease.
Unsaturated fat is typically found in plant-based foods like nuts, seeds, and avocado, but they can also be found in animal-based foods like salmon and eggs. There are different kinds of unsaturated fats, and we need a proper balance of these different types for our body to function optimally. So, it’s important to get a mix of the various plant and animal sources that are rich in unsaturated fats.
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Full-Fat Dairy Products (Butter, Cheese, Ice Cream, etc.)
Red Meat (Beef, Pork, Lamb, etc.)
Fried Foods
Palm oil
Poultry
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Nuts & Nut butters (Peanuts, cashews, almonds, pecans, etc.)
Seeds (pumpkin, sunflower, chia, flax, etc.)
Olives & Olive oil
Dark Chocolate
Avocado
*This list only contains some of the saturated and unsaturated sources. Resources like the American Heart Association provide additional sources for each category on their website.
How Much Fat Do We Need
The most well-known general recommendation for fat intake is 20-35% of our daily calorie intake (with less than 10% of that coming from saturated fats). However, like all the nutrients we’ve discussed over the past few weeks, the amount you should have depends on your goals and lifestyle.
If you’re an athlete who often trains for long durations (distance runners, cyclists, swimmers, CrossFit athletes, etc.) you’ll want to keep your fat intake closer to 20-25% of your daily intake. Carbs are going to fuel those long workout sessions, and that fat percentage range above (20-25) will allow you to prioritize more carbs in your diet.
If you’re trying to lose weight, it may be beneficial to have a higher fat intake (30-35%) because fats help keep you full and help decrease your appetite appropriately.
Alternatively, if you’re looking to gain weight, it also may be beneficial to have a relatively high fat intake because they are higher in calories relative to the other 2 macronutrients. So, if you struggle to consume enough calories, adding more fats into your diet may help.
So, as you can see, just like carbs and protein, the amount of fat you should consume is also situational and personal. We should space our fat intake evenly throughout the day. With that being said, there are some concrete rules about the time of day in which you should limit high-fat foods:
Limit high-fat foods before workouts. They sit in your stomach and your body will prioritize blood flow and energy towards digestion rather than your workout.
Limit high-fat foods before bed. Once again, they sit in your stomach, which will force your body to focus energy towards digestion rather than sleeping. It may also cause discomfort as you lie in bed.
*Pop quiz: What foods should you focus on having before your workouts??
So there you have it. Fats are good. We need them. But we must have the proper quantity and type in the proper timing. Include them in your daily eating routine using the tools we just discussed, and you’ll be one step closer to that optimal, sustainable diet you’re looking for.
That’s it for the “official” macronutrients. Next week, we’ll touch on a substance that is found everywhere. Technically, it’s not a macro but we need so much of it that some consider it as such. Message us with guesses on what it is and don’t miss next week’s post!
Perseguir la mejoria!
- Craig Conley
