Eat Fat to Lose Fat

Whenever the word FAT is talked about there is a big stigma about it! We instantly think why would you want to eat fat when you are wanting to lose weight; wouldn’t eating more fat make me gain weight?!

Well we actually need fat in our diets to lead a healthy balanced diet – we can not function properly with out it!

You need to eat HEALTHY fats to help you lose bad fat!!

Fat is a vitally important macronutrient along with protein and carbohydrate. They aid in energy production, cell building, oxygen transport, blood clotting, normal brain development and nerve function.

The also provide essential fatty acids, keep our skin soft and deliver fat soluble vitamins, such as vitamins A, D, E, K and carotenoids.

Fat insulates the body, cushions your organs and helps to sustain a normal core body temperature.

Fat and Energy

While carbohydrates are the main source of energy for the body the body will use fat as a back up source of energy if need be. Fat is a concentrated source of energy; one gram of fat contains 9 calories where as both carbohydrate and protein both contain 4 calories per gram.

Fat and Vitamin Absorption

Some types of vitamins reply on fat for absorption and storage:-

Vitamin A – keeps your eyes healthy and promotes good vision.

Vitamin D – assists in keeping your bones strong by boosting calcium absorption.

Vitamin E – protects cells by neutralizing free radicals.

Vitamin K – is important in blood clotting.

Different Types of Fat

There are three different types of fat that you need to consume for a healthy balanced diet:-

  1. Saturated Fat – can be found in meat and dairy produce.
  2. Monounsaturated Fat – can be found in certain nuts, seeds and oils.
  3. Polyunsaturated Fat – can be found in certain nuts, seeds and fish.

 

Saturated Fat Examples:-

  1. Animal Fats (in eggs, dairy, meats, butter, cheeses, etc).
  2. Coconut Oil
  3. Palm Oil

Monounsaturated Fat Examples:-

  1. Macadamias
  2. Pecans
  3. Almonds
  4. Cashews
  5. Pistachios
  6. Tahini
  7. Pumpkin Seeds
  8. Hazelnuts
  9. Olives/Olive Oil
  10. Avocado

Polyunsaturated Fat Examples:-

  1. Fish/Fish Oils
  2. Hemp Seeds
  3. Sunflower Seeds
  4. Peanuts
  5. Soy Nuts
  6. Walnuts
  7. Flax Seeds/Flax Oil
  8. Chia Seeds
  9. Brazil Nuts

 

As there are three different healthy fats you need to consume 1/3 from each group daily. So depending what body type you are (I previously wrote about this in another blog – ‘What Body Type Are You’); you will need to consume a third from each fat group of your recommended fat percentage calories.

For example:-

Ectomorphs – need to consume 20% of their recommended daily calories from fats.

Mesomorphs – need to consume 30% of their recommended daily calories from fats.

Endomorphs – need to consume 40% of their recommended daily calories from fats.

Ok so you may ask what does that figure out as:-

Peoples daily recommended daily calorie intake can vary but there are general guidelines for people to use:

Women’s daily estimated calorie consumption (for weight maintenance) is 2000 kcal per day.

Ectomorph females can consume 20% of their fats from their daily calorie consumption (2000 kcal) – 400 kcals per day

Mesomorph females can consume 30% of their fats from their daily calorie consumption (2000 kcal) – 600 kcals per day

Endomorph females can consume 40% of their fats from their daily calorie consumption (2000 kcal) – 800 kcals per day

Men’s daily estimated daily calorie consumption (for weight maintenance) is 2500 kcal per day.

Ectomorph males can consume 20% of their fats from their daily calorie consumption (2500 kcal) – 500 kcals per day

Mesomorph males can consume 30% of their fats from their daily calorie consumption (2500 kcal) – 750 kcals per day

Endomorph males can consume 40% of their fats from their daily calorie consumption (2500 kcals) – 1000 kcals per day

Once you have found our your daily calorie consumption for fat you divide the total by the amount of energy it gives you (remember I said earlier that one gram of fat provides the body with 9 kcal of energy).

Women

Ectomorph female – 400 / 9 = 44 grams of fat you will need to consume per day

Mesomorph female – 600 / 9 = 66grmas of fat you will need to consume per day

Endomorph female – 800 / 9 = 88 grams of fat you will need to consume per day

Men

Ectomorph men – 500 / 9 = 55 grams of fat you will need to consume per day

Mesomorph men – 750 / 9 = 83 grams of fat you will need to consume per day

Endomorph men – 1000 / 9 = 111 grams of fat you will need to consume per day

Once you have found your daily fat consumption in grams you then times it by a third (remember we do this because you want to consume a third from each fat group – saturated, monounsaturated and polyunsaturated).

Women

Ectomorph women – 44 * 0.33 = 14.5 grams. So you want to consume 14.5g from each of the three groups.

Mesomorph women – 66 * 0.33 = 21.8 grams. So you want to consume 21.8g from each of the three groups.

Endomorph women – 88 * 0.33 = 29 grams. So you want to consume 29g from each of the three groups.

Men

Ectomorph men – 55 * 0.33 = 18.2 grams. So you want to consume 18.2g from each of the three groups.

Mesomorph men – 83 * 0.33 = 27.4 grams. So you want to consume 27.4g from each of the three groups.

Endomorph men – 111 * 0.33 = 36.6 grams. So you want to consume 36.6g from each of the three groups.

If you don’t like counting calories you can use your hands as guidelines (which again I wrote about in another blog – ‘The Secret to Portion Control is in Your Hands’).

If you have any questions about it then send me a message via the contact page or add a comment at the bottom of the page.