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Fats
& Fat Loss Information
Fat Gets A Bad Rap
Copyright Donovan Baldwin
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I write a lot about weight loss and fat loss and how these
contribute to health. You have got to remember, however,
that fat is not a villain. It is an important nutrient
for the health of your body and should not be ignored or
disdained.
The six dietary components necessary to the health of your
body are protein, carbohydrates, fats, vitamins, minerals,
and water. Of these, protein, fats, and minerals are
used to help build the various components and systems of
your body. Protein, carbohydrates, and fat are the
sources of energy for your body.
FAT AS A STORED ENERGY SOURCE
One of the first functions you normally are aware of is that
fat is a major source of energy stored in the body. While
carbohydrates and protein are also sources of energy, they
are not as efficient as fat. While fat provides approximately
nine calories per gram, protein and carbohydrates only provide
approximately 4 calories per gram.
Carbohydrates are normally stored in the body as glycogen,
a form of glucose found in the liver and muscles. While
some glycogen is stored to provide quick energy, about four
pounds of water are required to support one pound of glycogen
making it not very desirable or efficient as a stored energy
source.
GLYCOGEN VS FAT FOR THOSE IN EXERCISE PROGRAMS FOR WEIGHT
LOSS
While sustained physical activity is great for weight loss,
many people put the pedal to the metal and try to go as fast
as they can whether running, swimming, walking, or doing
aerobics. Unfortunately, activities such as these when
done at high intensity levels tend to deplete the body's
stores of glycogen first. Since the activity cannot
normally be sustained, most of the energy used up comes from
the glycogen stores. A slower version of the same exercise,
done over a longer period of time (a 45 minute walk versus
a 10 minute run, for example) will not trigger the release
of the body's glycogen stores, but, as energy is needed,
will cause the breakdown of fat for use as an energy source.
While protein is also a potential source of energy, your
body cannot store protein per se. The protein "stored" in
your body is in use in the form of muscle or other tissue. In
fact, protein is even used to make hemoglobin. Hemoglobin
is the part of red blood cells that carries oxygen to every
part of your body. If the body needs protein for energy,
it has to begin breaking down an existing structure, such
as a muscle. Hmm! The heart and diaphragm are
muscles aren't they?
WEIGHT LOSS AND PROTEIN LOSS
If you want to lose weight, one of the most important items
in your arsenal can be a good structure of lean muscle mass. Muscle
tends to burn more calories than fat. Also, if you
have built good muscles with lots of lean muscle mass, you
are more likely to be active, burning even more calories. If,
however, you restrict your intake of fat to extremely low
levels, your body may begin breaking down existing muscle
tissue to supply its energy needs. This means less
lean muscle mass, fewer calories burned at rest, and less
strength and willingness or ability to participate in calorie
burning activities.
The bottom line is that, as stored energy, your body cannot
find anything better than fat.
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OTHER BENEFITS OF FAT
In addition to this energy service,
fat also has a few other benefits for your body.
In addition to being a source of energy, some forms of
fat, called fatty acids, are one of the building blocks
of the cell membranes which surround every cell in the
body. The
manner in which the cell responds to hormones, participates
in the supply of nutrients and disposal of waste is dependent
upon the health and integrity of these cell membranes.
Fat helps to keep your skin essentially watertight and
appropriately moist, and is very important to your nerves,
assisting them in the speedy transmission of signals. Fat is also
important for certain hormones, known as eicosanoids. These
are critical for various functions regulating events such
as inflammation, blood pressure and clotting, and labor. A
little known fact is that an animal which is lacking appropriate
levels of fat cannot go into labor.
FAT AND CHOLESTEROL
While fat was generally touted for many years as a contributing
factor in high cholesterol, studies have been emerging
showing that there are good forms of cholesterol (HDL)
and bad forms of cholesterol (LDL). Some forms of fat (polyunsaturated
fats) actually improve the levels of these good forms of
cholesterol, some increase the bad cholesterol and good cholesterol
(saturated fats), and some (monounsaturated fats) have a
relatively neutral effect.
EXAMPLES OF TYPES OF FATS
Saturated Fats: These tend to be solid at room temperature. Found
mostly in meat and dairy products, some vegetable oils, such
as coconut and palm oils (tropical oils) and butter (as opposed
to margarine).
Polyunsaturated Fats: These are mostly from plant sources
such as: safflower, sunflower, soybean, corn, and cottonseed.
Monounsaturated Fats: These fats come from both
plant and animal products, such as olive oil, canola oil,
and peanut oil. Some plants, such as avocados, may
also be sources of monounsaturated fats.
Let's remember this about fats in general. Like almost
everything in life, too much is bad and too little is bad. Take
in too much fat and you may have problems with heart disease,
cancer, stroke, diabetes, hypertension, and obesity. Take
in too little, and you may have problems with dry skin,
immune system problems and decreased disease resistance,
menstrual difficulties, loss of muscle mass, and retardation
of childrens' growth.
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About the Author
The author's interest in fitness and health began in
1970 when he first read Dr. Kenneth Cooper's "Aerobics".
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