Beginner's Guide to Fat

What is fat?

Fat is a macronutrient, which means it is one of the three main nutrients that the body needs to survive and function. The other two macronutrients are protein and carbohydrates.

Fat is a type of energy that the body stores for later use. It also helps to insulate the body, protect organs, and produce hormones.

Different types of fat

There are three main types of fat: saturated, monounsaturated, and polyunsaturated.

• Saturated fat is found in animal products such as meat, butter, and cheese. It is also found in some plant-based foods, such as coconut oil and palm oil.

• Monounsaturated fat is found in olive oil, avocados, nuts, and seeds.

• Polyunsaturated fat is found in fatty fish, such as salmon, tuna, and mackerel. It is also found in vegetable oils, such as soybean oil and corn oil.

How much fat do we need?

The amount of fat that we need depends on our age, sex, activity level, and overall health. However, the Dietary Guidelines for Americans recommend that adults consume 20-35% of their daily calories from fat.

Healthy sources of fat Some healthy sources of fat include:

• Olive oil

• Avocados

• Nuts and seeds

• Fatty fish

• Yogurt

• Eggs

Tips for choosing healthy fats

When choosing fats, it is important to limit saturated fat and trans fat. Saturated fat can raise cholesterol levels, and trans fat can increase the risk of heart disease.

It is also important to choose monounsaturated and polyunsaturated fats, as these fats are good for the heart.

How to lose fat

If you are trying to lose fat, you need to create a calorie deficit. This means that you need to burn more calories than you consume.

You can create a calorie deficit by eating less food, exercising more, or doing both.

It is important to note that losing fat takes time and effort. There is no quick fix.

Here are some tips for losing fat:

• Eat a healthy diet that is low in processed foods and high in whole, unprocessed foods.

• Choose healthy sources of fat, such as olive oil, avocados, nuts, and seeds.

• Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

• Be patient and consistent. It takes time to lose fat and keep it off.

If you are struggling to lose fat on your own, talk to a Personal Trainer or a registered dietitian. They can help you.