The very confusing world of fats...
First of all, after taking my training I decided fat shouldn't be called fat. It should be called sustainable energy because that is a more accurate description of what it does. It's a great slow burn energy source!
Here is what my text book says about fat:
Leptin, ghrelin, and weight loss Understanding how to manipulate ghrelin levels is an especially important consideration in the design of a weight loss meal plan. Drawing upon your knowledge of fibre’s ability to promote satiety with whole foods for weight loss, you will see why meals high in fibre help subjects lose weight. Furthermore, the satiety benefits of mono and poly-unsaturated fats together with wholefood proteins can help clients consume fewer calories while still feeling satisfied (Inui et al., 2004).
Simple terms...... Fats are filling, satisfying and are used as a slow burning energy. An excellent combination is eggs (protein and fat)
Here are the different types:
Saturated Fats - Since the 1950s, people have believed that saturated fat is bad for human health. This was originally based on observational studies showing that countries that consumed a lot of saturated fat had higher rates of deaths from heart disease. The diet-heart hypothesis states that saturated fat raises LDL cholesterol in the blood, which then supposedly lodges in the arteries and causes heart disease. Even though this hypothesis has never been proven, most official dietary guidelines are based on it (1). FULL ARTICLE
At the end of the day, there doesn’t seem to be any reason for the general population to worry about saturated fat.
Trans Fats - Look for the words “hydrogenated” and/or “fractionated”. Nearly all fast foods, baked goods, many packaged crackers, and margerines contain trans fats. Even on a label, if one serving size of food contains less than 0.5 grams of trans fats, the manufacturer can claim it to be trans fat free. Margarine and other vegetable oils are heated at high temperatures and it changes the molecular structure of them. Make sure to read your labels - avoid trans fats at all costs!
Omega-3 fatty acids - Mostly found in cold water fish, walnut and flax. Studies are beginning to reveal more conclusively that increased consumption of omega-3 PUFAs, EPA, and DHA can help decrease body fat and protect against obesity. These reductions in body fat may be attributed to appetite-suppressing effects, changes in fat storage, increased fat oxidation, and increased energy expenditure. It is vital to make sure you get enough of these in our diets and potentially even take a supplement.
Omega-6 fatty acids are not inherently bad. They are deemed essential, meaning the body cannot make them. Vegetable cooking oils including soybean oil, sunflower oil, canola oil, safflower oil, and corn oil contain plenty of omega-6s. Nuts and seeds contain high quantities of these fats, and vegetables contain some as well. Many packaged foods, even those labelled “healthy,” contain ample quantities as well. Omega-6 fatty acids are also involved in hormone construction. In general, hormones derived from the two classes of essential fatty acids have opposite effects. Those derived from omega-6 fatty acids tend to increase inflammation, which has a negative effect on metabolism and health.
Conclusion; Make sure you get your good fats in as it can help with metabolism and fat burn. Avoid trans fats and too much Omega 6.
Fat is sustainable energy - fat doesn't make you fat!!