Why Fat Isn’t a Bad Thing for Weight Loss Anymore

Let’s get one thing straight right off the bat: fat is not the enemy. Got that? Good. There was a time when fat was utterly vilified. Fat free foods pummeled the market with weight loss claims and convincing advertisements. And what happened when we made the switch to avoid fat? We got fatter.

In the late 1970s, the crusade against fat began when it was realized that, across the nation, our people were beginning to have more health problems and our diet was likely to blame. According to NPR’s food blog, the Salt, scientists were armed with a small amount of evidence and an unclear understanding of how fat might be the culprit ultimately responsible for the poor health of overweight Americans. The first dietary guidelines were created following a Senate hearing on the epidemic, and they carried a resounding pro-carbohydrate message.

In America, fat was out and carbs were in. If the carbs were whole grains, fresh fruits and vegetables, we might have been ok. But refined sugar and highly processed grains took center stage. Fat free and low fat versions of favorite foods flooded the market, packed with sugar to boost their flavor. And thus, contrary to best intentions, waistlines continued to expand and health declined. Both heart disease and diabetes became national concerns.

Now we know that the “all fats are bad” mentality isn’t the key to better health. Fat is needed in the diet to function properly and the right kind of fat can be a huge benefit to weight loss and overall wellbeing. But not all fats are created equal. Read on and learn which fats to avoid and where to get the best fats for health.

Why a Healthy Body Needs Fat

First things first: your body absolutely needs fat to survive. Can’t live without it. According to the American Heart Association, dietary fats are essential for energy production and cell growth. Fats help absorption of certain nutrients and production of some hormones. Body fat helps protect organs and keep you warm. We all need fat.

But, in addition to simply functioning as a healthy human body, you can use fat to actually lose weight. Yep. Forget everything on yogurt packaging. Fat can be a huge asset in maintaining a healthy body weight.

According to BodyBuilding.com, eating more fat can actually help the body burn more fat. Low fat diets aren’t doing much good when it comes to efficiency. They’re actually making your body more efficient at burning carbohydrates, which is the opposite of what you want if you’re looking to shed fat. Low fat diets can also mess with adiponectin, a fat burning hormone that enhances metabolism and increases the rate at which body fats are broken down. This curbs appetite, so you’re not constantly craving more food.

Fat also satisfies the appetite better than other nutrients can. When you eat fat, a trigger from the lower intestine is sent to the rest of the body to slow down food consumption. Two hormones, CCK and PYY, signal that you’re full and satisfied. Once the brain gets the message, you’re less likely to go back for more or snack between meals. Thanks, fat!

Trans Vs. Saturated Vs. Unsaturated Fats

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Fats are good, even necessary, but not all fats are created equal. Some fats can contribute to cardiovascular disease, diabetes and other health issues. Nutrition labels will list trans fats, saturated fat and unsaturated fat for food choices. Here’s what to keep in mind for each of them.

Trans Fats

Trans fats are undoubtedly the bad boys of the fat world. According to the Mayo Clinic, trans fat can be naturally occurring in some foods in small amounts, but are mostly manufactured from oils through partial hydrogenation. These increase unhealthy cholesterol levels, which up the risk of heart disease. The Harvard Medical School also links trans fats to inflammation that can cause stroke, diabetes and other chronic conditions and insulin resistance, which increases the risk of developing type 2 diabetes. These fats are nothing but bad news health wise and, although you’re probably not going to be able to cut them completely from your diet, they’re best avoided.

Saturated Fat

Saturated fat isn’t great either. It’s more natural, coming mainly from animal sources like red meat, poultry and full fat dairy products, but it can raise bad cholesterol levels, too. According to the Harvard Medical School, nutrition experts recommend limiting saturated fat intake to account for less than 10 percent of your calories every day. This could help you avoid a blockage caused by that nasty cholesterol.

Unsaturated Fat

Unsaturated fat is the fat to choose for a healthy diet. Unsaturated fat comes in two varieties: monounsaturated and polyunsaturated. According to the Mayo Clinic, they can both improve cholesterol levels, actually lowering the risk of heart disease. They can help stabilize blood sugar levels, too, fighting against type 2 diabetes.

A study from the American Journal of Clinical Nutrition cited in an article from Shape suggests that adding monounsaturated fats to your diet could aid with weight loss. The study suggests that foods containing monounsaturated fats might actually help you burn more calories. Researchers believe that the monounsaturated fats might make the mitochondria of cells burn off more energy as heat.

Sources Of Healthy Fats For Weight Loss

A healthy body needs healthy fats, but where can you get them? Step away from the hot fudge sundae. There’s a better way to incorporate fats into your diet. Look to natural sources of fat to get your fix. Foods like avocados, nuts, oils, peanut butter and some kinds of fish can help meet the body’s fat requirements without throwing in trans fats or throwing off your calorie count. Be careful, though, to consume these foods in moderation. Foods high in fat tend to be high in calories as well. As long as meals are well planned with an eye on appropriate portion size (it’s easy to go in for a handful of nuts and come out with four servings), incorporating fatty foods could be the key to weight loss success.