Why do we need Fat? - Coco’s Gym

SINCE EASTER IS AROUND THE CORNER, LET’S TALK ABOUT FAT !

WHY DO YOU NEED FAT?
I sometimes get asked this question so fat is part of the structure of every membrane of every cell in your body. Fat also provides essential fatty acids, vitamin A, D, and E, and is concentrated source of energy, providing 9 calories per gram. Aim for most of your fat to be the GOOD unsaturated kind while avoiding BAD saturated and trans fats ( NUTELLA & MOST chocolate)

HOW MUCH FAT DO YOU NEED?
Sport scientists recommend regular exercisers to consume between 20 and 35% of calories from fat.

WHAT ARE THE BAD FATS?

- Saturated fats: They are found in animal fats and products made with palm oil (NUTELLA
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) or palm kernel oil. They raise blood cholesterol levels and increase the risk of heart disease, so they have no beneficial role in keeping the body healthy. It is recommended to consume no more than 10% of total calorie from saturated fat.
Main sources include:
- Fatty meats (e.g. Lamb)
- Full-fat dairy products
- Butter
- Palm oil
- Palm kernel
- Margarine, spreads, biscuits, cakes, desserts etc..
- Egg yolk

Trans fat: They are even more harmful than saturated fats. Tiny amounts occur naturally in meat and dairy products, but most are formed artificially during the commercial process of hydrogenation when vegetable oils are converted into hardened hydrogenated fats. Hard fats are a cheap way to make pastries and biscuits crispy, cakes moist and fillings creamy, and many processed foods last longer. But they increase blood levels of LDL Cholesterol (BAD cholesterol) while lowering HDL (GOOD) cholesterol, which increases your risk of heart disease. They may also encourage fat deposition around your middle. There is no level of trans fatty acids that is safe, just check food labels for hydrogenated fats.
Main sources include:
- Margarine
- Low-Fat spread
- Pastries
- Biscuits
- Cereal bars
- Ice cream

WHAT ARE THE GOOD FATS?

- Monounsaturated fats: They lower harmful LDL cholesterol levels (without affecting ‘good’ HDL) and can cut your heart disease and cancer risk.
Main sources include:
- Olive oil, olive oil margarine
- Rapeseed oil (Canola Oil)
- Avocados
- Soya oil
- Peanuts, almonds, cashews
- Peanut butter
- Sunflower and sesame seeds
- Mayonnaise

Polyunsaturated fats: They in moderation reduce the risk of heart disease, though less effectively than monounsaturated fats. It is recommended to consume a maximum intake of 10 per cent of total calories.
Two types of polyunsaturated fats – the omega-3 and omega-6 fatty acids – are extremely important for maintaining the correct structure of cell membranes in the body.

==>OMEGA-3 Fatty acids: they include the short-chain fatty acid alpha linolenic acid (found in plant sources), and the long-chain fatty acids eicosapentanoic acid (EPA) and docosahexanoic acid (DHA), both found only in fish oils. They are necessary for proper functioning of the brain, regulating hormones, for the immune system and blood flow. Omega-3 fatty acids protect against heart disease and stroke and, according to recent research, may also help improve brain function, prevent Alzheimer’s disease, treat depression, and help improve the behaviour of children with dyslexia, dyspraxia and ADHD. For regular exercisers, omega-3s increase the delivery of oxygen to muscles, and improve aerobic capacity and endurance. They also help to speed-up recovery and reduce inflammation and joint stiffness.
You only need small amounts of omega-3 fatty acids to keep you healthy. But, as they are found in relatively few foods, many people struggle to meet the minimum requirement of 0.9 g a day. Aim to eat a minimum 140 g portion of oily fish a week or one tablespoon of an omega-3 rich oil daily.
Main source include:
-Sardines
-Mackerel
-Salmon
-Fresh (not tinned) tuna
- Trout
-Herring
-Walnuts
-Walnut oil
-Pumpkin seeds
- Pumpkinseed oil

==>OMEGA-6 fatty acids: They include linolenic acid and gamma linolenic acid (GLA) and are easier to find in foods than omega-3s. For this reason, most people currently eat too much omega-6 in relation to omega-3, which results in an imbalance of prostaglandins (‘mini’ hormone responsible for controlling blood clotting, inflammation and the immune system). The average diet contains a ratio of 10:1. Aim for a ratio of no more than five times the amount of omega- 6s as omega-3s.
Main sources include:
-Sunflower oil
-Sunflower oil margarine
-Safflower oil
-Corn oil
-Groundnut oil
-Olive oil
-Peanuts
-Peanut butter
-Evening primrose oil
-Sunflower and sesame seeds

CONSUME CHOCOLATE EGGS IN MODERATION
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HAPPY EASTER !!!!

Jean- Stephen Coraboeuf - Owner/Manager Coco’s Gym
Bachelor of Science Exercise Science
Masters in High Performance Science
Online Strongman Coaching, Programming and Training.
coco@cocosgym.com.au