Sunday 30/04/2017 - Rest Day at Blue Lake CrossFit...

Fats

What are fats?

There are three types of fats - Saturated, Polyunsaturated & Monounsaturated. They are called these due to their molecular structure but as a general rule – Saturated fats are generally solid at room temperature, Polyunsaturated are liquid and Monounsaturated are liquid at room temperature but become solid when refrigerated. When fats are broken down by the body they become glycerol (converts to glucose in the liver) and fatty acids.

Why do we need them?

Fats are essential for growth & development, as a source of energy, to help maintain cell membranes, and to absorb fat soluble vitamins. Fat also provides cushioning for our organs & joints. Fat is also necessary to maintain hormonal balance within the body.

How much should we have?

One gram of fat yields 9 calories. This is the most energy dense macronutrient. Fat is extremely filling though so is really good if you are focusing on weight loss as it makes you feel full! You just should realise that although you can have fat – you can’t have endless amounts as it is so calorie dense. For this reason, you also want to be smart about your choices of fat as well as aim to have a relatively even spread of Saturated, Polyunsaturated & Monounsaturated fats. There are some fat’s that are essential to take in through the diet – so mixing up your fat sources will help to ensure you get a good balance of fats. Omega 3 & Omega 6 polyunsaturated fatty acids are essential fatty acids that we need to take in through our diet. Omega 3 – known as anti-inflammatory and Omega 6 as pro-inflammatory. We need to take in both of these but must be conscious of not having too much Omega 6 as it will increase inflammation in the body – more on that later!
As to exactly how much…. Again – it is going to depend on your individual needs. Somewhere between 30-40% of your overall caloric intake is recommended by many sources. When in doubt – always refer to a dietician who can focus specifically on your individual needs.

What foods do I get them from?

Some choices of fat are better than others – some beneficial to our health – others not so much. Below are some of the commonly used fats:

Oils: Olive Oil/Coconut Oil/Vegetable Oils (Numerous)
Dairy Fats: Butter/Clarified Butter
Beef/Poultry/Pork Fats: Dripping/Duck Fat/Lard
Vegetable Fats: Margarine

There are many other foodstuffs that have a high quantity of fat in them as well:

Avocadoes
Nuts & Seeds
Cheese
Eggs
Fish
Meats

It has long been said that for health reasons we shouldn’t be having a diet high in Saturated fats - but now with a bit more research it has been leaning towards a balance of the three types of fats and more emphasis on the quality of the fats and where they are sourced from.

The more a fat/oil has been processed (much the same as other carbohydrate or protein products we have looked at recently) the less like it’s natural form it is. The industrially processed vegetable oils most commonly used in deep frying has been shown to have detrimental health effects without even taking into account the massive amount of calories you take in with eating deep fried food alone. Vegetable oils are high in Omega 6 fatty acids – which is pro-inflammatory – therefore a high amount of this in the diet will produce more inflammation in your body especially if you don't balance it out with Omega - 3 fatty acids.

This is a complex area that I could spend forever discussing – but as with Carbohydrates & Proteins – choosing good quality fat’s that are as close to their natural states without requiring large amounts of processing is your best option!

Check out my video on Facebook about some common fats that we use!

If you have any questions - please post a message in the private Facebook group or send me an email - adamandeve@bluelakecrossfit.com.au and I will get back to you asap.

References:
Simple Nutrition Part 1 to 5 by E.C. Synkowski – CrossFit Journal – Videos, Level 1 Certificate Course – Supporting Content, Nutrition

Body Works - Physics & Chemistry for Nurses by Paul Strube

CrossFit Level 1 Training Guide

Internet Source: Wikipedia – Fat (nutrient)