WHAT IS FAT?
If you want to learn about what kinds of fats you should be eating?
How much fat you should be eating?
So first things first whether you’re trying to just stay healthy!
whether you’re trying to lose weight!
or even if you’re trying to build muscle!
You’ve gotta consume some amount of fat in your diet.
but, If you take it too far and turn into those sappy sections,
you’re gonna become fat primarily. because each gram of dietary fat has nine calories.
Compared to the about four calories in each gram of protein or carbohydrate.
So it’s a very energy-dense substance.
In that little bit of fat, there’s a lot of calories packed in so if you consume a lot of it in your diet that’s how you would become fat.
So in the long term, you want to understand that you can’t overdo it.
But at the same time, your body needs some amount of dietary fat in order to just function optimally.
And that’s what you’ll also see most bodybuilders get extremely ripped only very close to the bodybuilding shows.
They don’t do this throughout the year because it’s not a healthy practice.
You need some amount of fat on your body and through your diet just to stay alert, your brain function because of fat
Vitamins AED transported because of fat.
Fat help and insulation, that’s protecting you from the outside cold and also a bunch of other factors.
We got to know about fat from a dietary perspective.
So what should you be doing as the average human being,
whether you’re trying to stay healthy, put on muscle or even lose weight.
Firstly you’ve got to dive into the science of fat.
you’ve got to understand what makes up a fat.
fat sort of two types we’re talking:
1) saturated fats.
2) Unsaturated fats.
So, first, we’ve got to understand…
1) solid at room temperature
2) Animal fats as well as Ghee and coconut oil
1) Liquid at room temperature
2) All kinds of oils except coconut oil.
“But before we get into,
which ones you should be eating more?
how to select them?”
Let’s talk about science,
Let’s first get into the molecular structure of fats.
So if you look at a basic fat molecule.
Every single fat molecule in the world has one constant that’s the base (let’s say head).
That’s your carboxylic acid group or glycerol
Now the other part of your fat molecule is a long hydrocarbon chain. let’s call this the tail of the fat molecule.
So when you look at a fat molecule,
The head gives it its identity or ensures that it is fat.
And the tail gives it its healthy identity or we can say it defines whether the fat is unsaturated or saturated, whether it’s solid or liquid at room temperature, what’s the kind of texture of the fat, what kind of effect it has on your body.
This is where we’re talking about two breakups the saturated and unsaturated kind of fat.
In order to understand this, we got a zoom,
In on a part of the tail “remember the tail is a hydrocarbon chain” which means it’s a long carbon chain.
“which has hydrogen atoms attached to it”.
So when you zoom in to a carbon atom
you’ll see that it’s got four potential bonds.
That means it can combine with four other atoms.
( it’s got four spots for other atoms to come and join it).
Now the difference between an unsaturated fatty acid and a saturated fatty acid is that,
In a saturated fatty acid in that long hydrocarbon chain, “all the carbons are completely saturated”
That means that all its full potential bonds have been taken up by other hydrogen atoms.
It doesn’t have the potential to allow other atoms to combine with its own structure.
But in an unsaturated fatty acid molecule, this is where it gets interesting.
You’ll see that, in the long hydrocarbon chain.
In the tail of the molecule, there are a few carbon atoms that “still have the potential to combine with some other atoms”.
That means some of the bonds are unused.
“Every carbon atom has four bonds in a saturated fatty acid, all the carbons have all that four bonds used up”.
“But in an unsaturated fatty acid, all the carbons may or may not have all the four bonds used up”.
There will be some carbon atoms. where there’s still a double bond and potential to combine with other atoms.
Now we’ve got to go deeper into the science of saturated fatty acids.
To understand is it really bad to consume ghee and coconut oil.
So it was earlier believed that saturated fats in general harm your health. it clogs your arteries.
But with modern-day research what we figured is that some amount of saturated fat in your diet is alright.
- Animal fat
- Dairy fat
- Coconut oil
- Ghee, etc
These are all your saturated fatty acids sources and ideally what you should be doing is that 7% of your total calories every single day can come from saturated fats.
And that’s perfectly all right.
7% of your daily calories are about 120 to 140 calories roughly.
And that amounts to about :
- A tablespoon of ghee.
- A tablespoon of coconut oil.
- just a little bit of red meat once in a while.
Especially when it comes to non-vegetarian, you’ve got to understand that, different meats have different fat quantities.
Even when you take lean meats like chicken or fish depending on the kind of cut of chicken or depending on the fish you select. they can have different amounts of fat in it.
“If you’re getting a lot of fat from your non-veg, avoid saturated fatty acids on that day, avoid ghee, avoid coconut oil”.
Now unsaturated fatty acids, you primarily get them through all these sources:-
- Sunflower oil.
- Olive oil.
- Peanut oil.
- Fatty fish.
Why did people consider them healthy?
It’s because unsaturated fatty acids contain EFA (Essential fatty acids).
That means your body needs these fats in order to function optimally.
recall all those benefits of fat that i have mentioned above.
So you should be consuming a lot of unsaturated fatty acids.
But, in saying that don’t become like those people who think that fat is ultimate.
So they consume a lot of nuts and avocado without understanding that “fat is fat”.
Remember this saying (Fat is fat) why do I say that?
Because at the end of the day one gram of fat gives you nine calories.
So you might be thinking if I’ll consume unsaturated fat I’ll get EFA so I’ll eat a lot of it. so people end up eating a lot of avocados.
And in the process, they become super bloated.
So, unsaturated fats should be included in your diet (limited).
But there is a kind of Fat that you should avoid at all costs it’s called “trans fats”.
So trans fats are found primarily in processed foods and restaurant foods.
What are trans fats?
Well, when you convert an unsaturated fat into a saturated fat that’s when you get trans fat.
But how do you create that conversion?
How do you go about it?
So this is typically what happens in restaurants,
they use reheated oils to save on costs.
So they’ll use the oil once to fry some orders and then they’ll use it once again just to save money.
But in the process, your health is getting affected.
Now when you dive into the chemistry of it this is what’s happening.
UNSATURATED ——(OXIDISED)——〉 SATURATED
see you’re using an unsaturated fat to cook a meal.
Now that unsaturated fat has some carbon atoms that still have the double bond in that.
That means a district’s potential to combine with other atoms.
Now when you keep reheating that unsaturated fat, the air in the atmosphere the oxygen in the air ends up oxidizing that fat molecule.
This is what you need to avoid.
Also keep in mind that a lot of low-fat items that you buy in your general stores like – roasted peanut, if there’s a low-fat label sometimes even those are made using trans fats.
So you’re trying to work on your health by buying all those low-fat items. but in the process, you actually affecting your health very very badly.
The end protocol is that trans fat should be avoided as much as you can.
Minimize your restaurant food and minimize all these low-fat items or any packaged items.
So, the final protocol for you,
whether you’re trying to build muscle!
whether you’re trying to lose weight!
whether you’re just trying to stay healthy!
Is that don’t overdo it with fats.
In general, you can consume,
A small bowl of nuts.
A little bit of extra-virgin olive oil in your salads.
A little bit of ghee and your food.
Once in a while.
But saturated fats, you try minimizing it, not more than a tablespoon a day.
So ideally around seven percent of your total daily calories should come from saturated fats.
As for unsaturated fats, give them a priority.
Wherever you can use them to cook.
and finally, pro tip, if you’re someone who’s trying to reduce your fat percent it’s likely that you’re reading till this point because you’re serious about your health and fitness goals.
You’ve got to remember that your job is to minimize your fat intake.
As great as it is for health you get a lot of your fat intake from some of your protein sources like your non-veg or your paneer.
So try minimizing your added fat intake that means:
don’t pour too much dressing on top of your salad, don’t put that little bit of extra ghee on your chicken or inside your rotis.
You’ve got to remember that focus on your protein. focus on your carbohydrate.
maybe a small portion of nuts a little bit of fat once in a while once or twice a day is alright but at the end of the day always look at the weighing scale.
If you’re trying to lose weight if you’re trying to burn off fat and your numbers aren’t dropping.
That probably means you’re going somewhere wrong in your diet and if you’re going wrong the protocol will be the reduce your fat intake.