Fats are calorie dense foods but they will not make you fat if you are eating a balanced diet. Many times when people go fat free they actually increase their chances of gaining weight. Fats do have more calories per gram then proteins or carbohydrates but they are a necessary ingredient in a healthy diet. Fats, especially monounsaturated fats, keep your brain and heart healthy. They also promote satiety and keep you full for long periods of time. Natural nut butters, seeds and nuts, olives, and olive oil are examples of healthy fats.
Fat may have more calories per gram than protein or carbs, but that doesn't mean eating fat makes you fat, says Dr. Oz. In this video, he shares his two favorite kinds of fat for cooking.
Eating anything in excess can help increase body weight. Fat is essential to our lives as it helps keep us healthy. In order to lose weight, a well-balanced diet (lean proteins, fiber rich carbohydrates and healthy fats) is as important as regular exercise. If you end up eating more calories than your body burns off in a day, it gets stored and you gain weight. When we exercise, we burn off some of the extra calories we’ve taken in which can lead to maintaining our weight or losing weight.
If you’re having a hard time understanding which fats to include in your life and which ones to minimize follow this rule of thumb: fats that come from animals (butter, lard, etc.) are more harmful for the body then helpful; while fats from plants (olive oil, nuts, avocados) are more helpful for the body than animal fats. But remember, if you consume even the healthier fats in large amounts, it will increase your body weight.
The key is to consume healthy fats in moderation. Healthy fats include monounsaturated fats (olives, olive oil, almonds and other nuts, avocadoes, etc.) polyunsaturated fats-omega-3 (fish, flaxseed, etc.) polyunsaturated fats-omega-6 (unrefined safflower and sunflower oil, nuts and seeds, etc.). Avoid the unhealthy fats such as trans-fats (packaged/process foods, snack foods, margarine, etc.), and excess saturated fats whole milk, ice cream, butter and red meat.
The bottom line is fats provide our bodies with critical components needed for survival, but, similar to other macronutrients (carbohydrates and protein), they should be consumed in certain forms and in moderation. Doing this will help reduce the risk of dietary fat contributing to excess weight gain and body fat accumulation.
Just remember one thing: excess calories make you fat. Your daily calories can contain anywhere between 15-30% fat as long as the majority comes from polyunsaturated fats, which contribute to your health. Avoid saturated fats, which primarily come from animal sources as much as possible. Our Sharecare Fitness Application under the Coach tab contains a selection of ideal diets. Click here to get started: http://www.sharecare.com/home/coach
Continue Learning about Fats
Fats
At 9 calories per gram, fats can add up quickly in your diet, yet experts recommend that you get only 7% of your calorie intake from fat. Fats also affect your cholesterol, and there are both good and bad fats. The best kind of fa...
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.