Health

4 things you might not know about fat

So you’ve decided to lose weight on the 28 Day Weight Loss Challenge and the word “fat” is the enemy. But is it really? Here are 4 things you may not know about this F-word with the bad reputation…

1. We actually need fat.

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20-30 per cent of our daily intake of energy should come from fat. On a standard adult’s diet of 8700kJ this is around 1740kJ to 2610kJ per day. That’s roughly the same as 12 glasses of full cream milk or the amount of fat in 6 cinnamon doughnuts. By all means, I am not suggesting you eat 6 cinnamon doughnuts!

Good, unsaturated fats are responsible for producing good cholesterol and transporting it around the body which can help to prevent heart disease. Include foods like walnuts, avocados, oily fish and legumes in your diet rather than unsaturated, trans fatty foods like fatty meat, processed foods and takeaway.

2. All fats have the same kilojoule or calorie content.

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This means even though unsaturated fats like monounsaturated and polyunsaturated fats are good for us and we need them, they have the exact same energy as saturated fats or trans-saturated fat. That is each gram of fat has 37kJ of energy.

From a weight loss perspective, the fat that goes in, even good fat, will add to your energy intake for the day. It is important to be mindful of all fats.

Coconut oil is a great example of this. Although it is deemed the new superfood, it still contains kilojoules as it is fat. Having 1 tablespoon of it a day, will not make up for bad food choices made during the day or week. Of course if you substitute it for your standard cooking oil choice then this is a different matter. But be mindful that it is fat and it contains the same kilojoule profile of all fats, 37kJ per gram.

3. Fat gives the mouth feel to many foods.

What's The Deal With Sugar, Fruit and The Other 'F' Word (Fructose That Is)?

When you buy foods or drinks made with full fat ingredients, you will get a mouth feel of the product which is desirable and delicious. When you remove that fat for weight loss reasons or for a claim on the packaged food, food manufacturers need to replace that fat with a different ingredient to be able to achieve the same mouth feel and texture.

Sometimes these ingredients are foods, and sometimes they are not and are artificial.

The other ingredient that fat is often replaced with is sugar which of course has calories and kilojoules as well.

So be mindful, when you choose a low fat item, check that the fat is not substituted with something artificial or with an abundance of sugar. It might actually be better sticking with the regular fat item.

4. We need fat for transport of fat soluble to our small intestine.

Olive oil

Without fat, vitamins such as A, D, E and K would not be able to get to our small intestines where the beginning of their absorption into our bodies occur.

A way to help this occur is to add some fat to your salad you are eating with an olive oil based dressing. Olive oil is a good fat and is also great for your skin, just remember not to use too much!

Improve your health on the 28 Day Weight Loss Challenge

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Our 28 Day Weight Loss Challenge is an affordable, customisable weight loss program PROVEN to help mums reach their weight loss goals.

 

Our Challenge also includes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

So if you are ready to take control of your health and overhaul your diet JOIN OUR 28 DAY WEIGHT LOSS CHALLENGE.

 

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written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."