“Eating FAT will make you fat”, “FAT is bad”, “cut out bad FAT to live longer”. These statements have been said and heard more than enough times, resulting in much confusion.
helps us to debunk the myths and clarify the effect different fats have on our health. Good fat, bad fat, why do we even need fat?
First of all the right kind of fat plays an essential role in the body. Namely, fat is vital for vitamin absorption, energy development as well as adequate brain functionality. There are even some fats which lowers the risk of developing heart disease. So which are good and which are bad?
Fats are divided into 4 main classes
o Saturated fats
o Monounsaturated fats
o Polyunsaturated fats (omega 3 and 6
o Essential fatty acids
Different fats have different effects on the body:
Saturated fats and
Partially hydrogenated vegetable oil
Polyunsaturated fat such as
Linked to heart disease and cancer
When plant fats are processed or exposed to very high temperatures, they convert to transfats.
Lowering good cholesterol and adding to bad cholesterol in the body.
These fats and oils can help reduce the risk of heart disease by raising good cholesterol, lowering bad cholesterol and protects against the build up of plaque in your arteries.
Shouldn’t be eaten in large quantities because it’s not desirable to push up the total fat content of the diet
These are types of fats which cannot be manufactured by the body and need to be obtained by the diet.
Omega-6 fatty acids keeps skin and eyes healthy
Omega-3 fatty acids lower bad cholesterol, boost brain function, strengthens the immune system and may help improve moods
- Full cream milk
- Butter & lard
- Bacon fat
- Meat fat
- Chicken skin
- Hard / brick margarine
Foods containing hard, saturated fats
- Brick margarine
- Baked goods
- Recipes which don’t state the type of fat used
- Reheated frying oil
- Olive, canola and peanut oils
- Nuts and seeds
- Safflower, sesame and sunflower oils
- Soft tub margarines
- Nuts and seeds
- Fatty fish (such as salmon, mackerel, pilchards and tuna)
- Omega-3 enriched eggs
- Flax, canola and soybean oils
-Walnuts, pecans, pine nuts
Recommended intake of total daily energy
Those at risk of heart disease: <7%
In conclusion, we can see that FAT isn’t ‘bad’ and that they’re not the enemy, we simply need to understand them correctly. If we place more emphasis on limiting the ‘bad’ fats while making sure that we eat enough of the ‘good’ fats, we’ll be one step closer to living a healthier life.
Monique's guide on how to choose a safe, effective weight loss plan...
The Atkins diet, the Zone diet, the Cookie Diet- fad diets come and go as quickly as fashion changes in New York. If these diets were really effective no-one would ever have a weight problem. Here are some ways to spot a fad diet:
1. Dramatic statements
This is probably the biggest warning sign of any fad diet. Any diet promising that you will lose 20kg in a month is a fad diet. Weight loss is only healthy and sustainable at a goal of 500g to 1kg per week. Also look out for statements like “eat all you want and still lose weight”, and terms like “effortless,” “easy,” “guaranteed,” “breakthrough formula,” and the like.
2. Restricting foods
A diet that tells you to completely eliminate a certain food or food group from your diet should send alarm bells off in your head. Not only is it unsustainable, but restricting a food or an entire food group will exclude vital nutrients and put you at an increased risk for developing nutritional deficiencies in the long run.
Monique gives us tips on some waistline-friendly breakfasts
Your mother was right- breakfast is the most important meal of the day. A nutritious breakfast is essential in providing the energy you need for a long day ahead of scheduled meetings and never-ending deadlines. Research shows that those who eat breakfast are more likely to lose and maintain weight loss than those who forgo this healthy meal. It is suggested that a healthy breakfast will keep you fuller for longer and prevent reckless overeating throughout the day.
Do your New Year's resolutions already seem like a distant memory? You can rekindle your motivation by setting yourself small, manageable goals. For example, losing 10kg in 1 month is unrealistic but losing 2kg in 1 month is.
Rather set a goal that is achievable and gives you sense of accomplishment when you reach it, than set a goal that is out of your reach and only makes you feel disappointed when you don't get there!
Good luck everyone!