Let’s talk Macros Fats .
Let’s talk about Macros and make it easy to understand – Let’s talk Macros Fats
Macros are protein, carbs and fats.
There are good and bad ones in each group.
Let’s talk about Fats today
First, 1 Gram Fat is = 9 Kcals
After that, All fats are high in calories, so it’s important to bear this in mind if you are watching your weight.
For your heart, it’s important to think about the type of fat you are eating- the good ones! and the bad ones… not so much!
There are four types of fats:
- trans and
Saturated fats –
Use a little. Butter, beef or pork. Most saturated fats are animal fats – high-fat meats and dairy products- Can increase cholesterol, LDL, in our blood.
Trans fats –
BAD! fried foods French fries, doughnuts, deep-fried fast foods, margarine (stick and tub) baked goods (cookies, cakes, pastries)
processed snack foods (crackers, microwave popcorn), ‘Man Made’ fats = causes weight gain, clogged arteries, an increased risk of certain diseases and so forth.
Monounsaturated fats –
Good fats – “Mediterranean diet” – olive oil, peanut oil, canola oil, avocados, most nuts, and high-oleic sunflower and safflower oils
Polyunsaturated fats –
Good fats – OMEGA-3- Fatty fish – salmon, sardines, mackerel, walnuts, flaxseeds, canola oil and non-hydrogenated soybean oil: OMEGA-6 – sunflower, safflower, soybean, walnut and corn oils,
To continue, Let’s talk Macros Fats- A serving of fat is one tablespoon.
That’s about the size of your thumb.
A serving of nuts, it’s enough to fit in the palm of your hand.
With avocados, go for a quarter of a large or a half of the smaller varieties with large seeds.
The average man should have no more than 30g of saturated fat a day, and the average woman no more than 20g a day.
As a general rule of thumb, aim for 20-35% of your total daily intake to come from fat.
So, What does fat do: and why do we need it?:
Protection of Internal Organs
Insulation of nerve cells
Provide energy, 2nd after carbs.
Uptake and storage of fat-soluble vitamins – Fat helps the body absorb vitamins A, D and E. These vitamins are fat-soluble, meaning they can only be absorbed with the help of fats that are eaten.
Protection against heart disease (control of blood pressure)
Prevention of blood clots
Reduction of inflammation in arthritis and asthma
Enhanced transport of oxygen by red blood cells – helps with cardio exercises!
Enhance immune responsiveness
How Overeating Processed Foods Affects Our Body Fat!
Furthermore, ‘When foods are stripped of their natural fat, it’s almost always replaced with some form of sugar or salt – and it’s that excess sugar that overloads your body, and directly translates to excess body fat.’ ‘It’s the sugar-laden, sodium-laced, highly processed foods that pad our waistline.’
Good Fats stabilises blood sugar levels, and prevent harmful insulin spikes that trigger fat storage and lead to weight gain.
Too much of the bad fats; Saturated fats and Trans fats- can raise the ‘bad’ LDL cholesterol, and can build up fat in our blood vessels and cause them to narrow. Which makes it difficult for the blood to travel around and by so, less bloods goes to our brain, heart and our body.
Which can lead to blood clots- heart attack and stroke.
Trans fat can also suppress high-density lipoprotein (HDL) levels, or “good” cholesterol.
Leptin — A hormone that is produced by your body’s fat cells that regulates your body weight. Leptin’s primary target is in the brain — particularly an area called the hypothalamus. Leptin helps you from starving or overeating by telling your brain — that you can start/ stop eating now – leptin is a long-term regulation of energy.
Thus, Let’s talk Macros Fats and your Leptin.
‘When you eat, your body fat goes up, leading your leptin levels to go up. Thus, you eat less and burn more.
Conversely, when you don’t eat, your body fat goes down, leading your leptin levels to drop. At that point, you eat more and burn less.’
People who are obese have a lot of body fat in their fat cells as well as a high level of leptin. Loads of leptin may be present, but the brain doesn’t receive the signal and keeps on wanting more food.
In other words, Your brain tricks you and sends out these signals:
Eating more: Your brain thinks that you must eat in order to prevent starvation.
Reduced energy expenditure: In an effort to conserve energy, your brain decreases you energy levels and makes you burn fewer calories at rest.
Your brain then thinks that you are starving and initiates various powerful mechanisms to regain that lost body fat.
Again!- do not always trust your mind and what your brain is telling you!
‘The fight-or-flight response, the brain functions like a command center, communicating with the rest of the body through the nervous system so that you have the energy to fight or flee. The hypothalamus is a bit like a command center’.
It takes ca 20 minutes to recover from a fight-or-flight response. The best cure- guess what! EXERCISE!
In short, Let’s talk Macros Fats – What’s so good with the good Fats?
Fat is a source of Essential Fatty Acids, which the body can’t make itself.
Your brain and your body need healthy cholesterol and fatty acids to function optimally.
To be healthy, you need to get enough of the right types of fats daily.
Monounsaturated and polyunsaturated fats provide essential fatty acids and fat soluble vitamins – so they’re an important part of your diet.
Wherever possible replace saturated fats with small amounts of monounsaturated and polyunsaturated fats.
Unsaturated fats, Monounsaturated fats and Polyunsaturated fats, help to maintain healthy cholesterol levels
Polyunsaturated fats help to lower Bad LDL-cholesterol, and provide us with essential fatty acids (which the body cannot make), such as omega-3 and omega-6. Healthy fats like Omega-3s help stimulates the production of leptin.
Fat plays an important structural role in your brain cell membranes, and Omega 3 is the brain’s preferred fat for building membranes.
Omega 3- helps support mood, emotional balance and memory functions.
In summary, Here is a list of 12 foods that are very high in omega-3.
Cod Liver Oil
Fats ‘should’ be consumed in this order:
First consume mostly monounsaturated, then plant saturated, then animal saturated, then omega 6 dominant polyunsaturated fat.
A general rule of thumb…
Aim to choose oils that require the least amount of steps to get from whole food to oil. These are oils that can be cold pressed such as olive, flaxseed, and avocado oil.
Ultimately, Let’s talk Macros Fats – What do we do now?
Swap butter, lard, ghee and coconut and palm oils with small amounts of monounsaturated and polyunsaturated fats, such as olive, rapeseed or sunflower oils and spreads.
Choose lean cuts of meat and remove all excess fat and remove the skin from chicken and turkey.
Instead of pouring oils straight from the bottle, use a spray oil or measure out your oils with a teaspoon.
Read food labels to help you make choices that are lower in saturated fat= the bad fats, Avoid processed food as it can drive inflammation to your gut and cause Leptin Resistance.
Opt to grill, bake, steam, boil or poach your foods, avoid frying.
Make your own salad dressings using ingredients like balsamic vinegar, low fat yoghurt, lemon juice, and herbs, with a DASH of olive oil.
Use semi-skimmed, 1% or skimmed milk rather than whole or condensed milk.- this is the NHS suggestion- I would still recommend full fat if you like that!
Cottage cheese, ricotta and extra light soft cheese are examples of lower fat cheese options. Remember that many cheeses are high in saturated fat= BAD fats- so keep your portions small – matchbox sized. Opt for strongly flavoured varieties and grate it to make a little go a long way.
Increase fibre intake.
Exercise- almost the most important one to help you get and feel better!
Sleep – make sure you get enough sleep.
Reduce your carb intake- try to eat less carbs when you do not exercise and use up more of your daily carbs intake after your workouts.
Eat protein! Eating plenty of protein can cause automatic weight loss, and help with Leptin Resistance.
And as always,
Start by doing something that makes you feel successful and full of joy start positive and set the day!
My dream is to offer the best information and services possible in the Four Pillars of Fitness, Nutrition, Accountability and Mental Wellness.