Precision Nutrition Habit #4

 Precision Nutrition Habit #4

- Coach Kyle D.

Ensure 25-30% of your caloric intake comes from fat, ideally split between saturated (solid at room temp), mono-unsaturated (olive oil), and poly-unsaturated (flax oil, salmon oil). Don't stress over this!

 

Why do I need Fat in my diet?

Fat in the diet has six major roles:

-       It provides an energy source (in fact the most energy-dense macronutrient)

-       It helps manufacture and balance hormones within the body

-       It forms our cell membranes

-       It forms our brains and nervous systems

-       It helps transport the fat soluble vitamins like A, D, E, and K

-       It provides two essential fatty acids that the body cannot make: linoleic acid (an omega-6 fatty acid), and linolenic acid (an omega-3 fatty acid)

 

Strong evidence also shows that:

  • Cardiovascular protection (though there is less evidence for protecting against heart failure)
  • Improve body composition
  • Alleviate depression

Average evidence:

  • Prevent cancers
  • Preserve memory
  • Preserve eye health
  • Reduce incidence of aggressive behavior
  • Reduce ADHD and ADD symptoms

 

What kinds of fats are good to eat?

When it comes to naming off healthy fat people usually think monounsaturated and polyunsaturated fats. Little do they know that the natural occurring fats in coconuts, milk, meat, and fish blubber have been consumed for the entire existence of humans. These fats are unprocessed and have not gone through the “hydrogenation” process, making them more pliable within the arteries. When fats undergo this hydrogenation process, there are chemical compounds (hydrogen) that are added into the fats to one, make them taste better and two, allow for a longer shelf life.

Make sure that the fats in the diet consist of an equal amount of monounsaturated, polyunsaturated, and saturated fats from unprocessed sources. These will be found in nuts, seeds, fish, coconuts, seaweed, milk, olives, olive oil, meat, and avocados.

A diet rich in monounsaturated fats may lower the LDL (bad cholesterol) and raise the HDL (happy or good cholesterol) within the body, because the blood platelets will be able to slide through veins and arteries more efficiently.

trans fat

Why are trans-fats considered bad for a diet?

The term trans-fat is actually referring to the position in which the hydrocarbons lay, and how the double bond occurs. In the diagram above, the cis double bond allows for the bend to occur making the chain weaker at that point and the body is able to digest this much quicker.

The trans-fats were once a cis fat, but through hydrogenation (bubbling of hydrogen atoms through the fat) the once soft or liquid fat is now solid at room temperature.

***Cis and trans fats are also created in your household. The same process, as above, happens when we reuse oils and fats. Do Not reuse oils or fats (Bacon grease).