dietary fat in your nutrition planNo matter how much effort trendy diet supporters make not to include fats in their daily ration – our organism does require them for its normal functioning. Fats play an important role in providing vital functions of our organism such as vitamin assimilation and hormone production. They also increase food taste and control the process of satiety; they provide energy necessary for decomposition of food proteins and further construction of own proteins of our organism (and they do it more effectively than carbohydrates).

Fat is a ‘lubricant’ of growing surfaces. In case of fat shortage our joints start creaking disgustingly; our hair become dry and fragile; it’s possible to face increased catabolism (destruction of muscle tissues), especially by ectomorphs.

1 gr of food fat gives out approximately 9 calories.

The quality of each calorie depends on its source. To put it in other words, one calorie from fat is not the same as one calorie from carbohydrate; that’s why we cannot compare directly 9 calories provided by 1gr of fat and 4 calories provided by 1gr of carbohydrate or protein.

 saturated fatsFat content of our food influences possibility to lose weight even stronger than the total caloric content! To say it simpler, fat calories of our organism launch the mechanism of fat accumulation on their own, no matter how few calories you consume.

A series of specialized experiments showed that people who eat food with high level of saturated fats accumulate fat even if their caloric content doesn’t exceed the normal level.

Assimilation of carbohydrates and proteins requires more energy than fat assimilation. In reality, proteins and carbohydrates give out only 3 or even less calories per gram instead of the declared 4 ones: it happens due to higher energy intensity of their assimilation. For example, 20-30% of protein calories are spent on their assimilation while, when it comes to fat, this figure is less than 10%. That explains the fact that high fat level diets often accelerate ‘raw’ weight (including muscles!) growth better than carbohydrate ones.

There even exists an opinion that fat accelerates the process of weight losing. May be it’s true but it can happen only if your organism learns how to use fat as the main energy source. In case your food contains too little fat your organism will try to preserve its fat supply: it appears to be the main principle of some fat diets.

Anyway, we need to notice that fats are not equal. If we talk about energy – the main fat type is triglycerides that contain saturated fatty acids. The solider a fat is the more saturated fatty acids it contains. The richest in triglycerides are animal fats (beef fat, butter, margarine and etc.).

Monoun saturated fatty acids assist normalization of cholesterol metabolism. Their biggest amount can be found in olive oil, pig fat and yolks.

Poly unsaturated fatty acids contain in cell walls that carry out transportation of different substances: nutrients – inside cells; waste products – outside them. If your organism doesn’t receive enough polyunsaturated fats (construction materials for cell walls) the post-training recovery process slows down dramatically. Possibly, you could hear about anti-inflammatory usage of the fat Omega-3.

FOOD FATSCholesterol

Cholesterol is necessary for our organism in small quantities because it’s the source of production of very important hormones: testosterone, estrogens and also bile acids… Its daily recommended consumption norm amounts approximately 200-300mg. Our organism is able to synthesize its own cholesterol; but if we don’t replenish its level regularly we’ll soon face serious problems with the processes of fat assimilation and hormone production.

Some words about oils

Oils (especially unrefined ones) contain special substances – phospholipids: they assist improvement of brain and nervous system activity; some of them can disintegrate fats.

Both vegetable and animal oils contain proteins and vitamins. For example, butter is rich in vitamin A, vegetable oils – in vitamin E. Refinement of vegetable oils with the aim to get rid of cholesterol greatly decreases their value and reduces this one of the most useful products only to a source of fats.

General fat food tips

1. Don’t neglect fats! Still, their base should be represented by unrefined vegetable oils (sunflower seed oil, cotton-seed oil and olive oil). Saturated fats should represent no more than one third of ‘fat’ calories.


2. Don’t eat margarine. Better replace it with sunflower seed oil.


3. Pig fat, that can be found in food stores, is rather salty; that’s why you should melt it and remove all solid particles before eating it.


4. When possible, include cod-liver oil, cotton-seed oil, linseed oil, rapeseed oil in your ration: they are necessary for maintaining balance between the unsaturated fats and acids omega-3 and omega-6.


5. Avoid non-rendered fat, beef fat and culinary fats. It’s better to eat a sandwich with butter or dress the salad with sour cream. It will satiate you sooner and make lots of dishes much tastier.


Written by: Dennis Borisov
© April 2010 www.gymper.com. All rights reserved. Reprint article with link only.