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The Truth About Fat

Updated: Dec 16, 2020

by Alex Olmedo

Let’s start off with the reality of the situation. Fat is and will forever be an essential part of your everyday diet. Without it, your body cannot carry out the necessary processes it requires for your survival. For instance, one-third of the calories you consume through fats are utilized by your body’s command center, the brain. Fat is also an incredibly efficient source of calories; one pound of it supplies you with 3,500 calories, that is five times more than carbohydrates. There are three types of fats that you should be informed of which are, Saturated, Trans, and Unsaturated fats.

Saturated fats can be found in steak, pork, creams, cheeses, and whole milk. Its greatest contribution to the body is not exactly as satisfying as its taste. This type of fat can lead to an increase in cholesterol, heart disease, and cardiovascular disease.

For trans fats, it is critical to remember that they are unhealthy because most of their effects will not benefit your body. However, what it can do is have the same adverse effects on your health as saturated fats do. Additionally, you won’t get as many nutritional benefits from these fats as they are found in fried foods, baked goods, and condiments.

Unsaturated fats are well known as healthy fats, and they are very much just that, healthy. These fats can lower cholesterol levels, heart disease risk, and type two diabetes. Unsaturated fats can be found in avocados, nuts, and seafood.

The best way to maintain a healthy amount of fats in your body is by replacing trans and saturated fats with unsaturated fats. Fats also serve as structural components for the trillions of cells that make up our bodies’ complex systems. Women are recommended to eat between 40-70 grams of fat per day if their daily caloric intake is around 2,000 kcal, and men are recommended to eat 60-100 grams of fat per day if their caloric intake is about 2,500 kcal. Your primary source of fat should always be unsaturated fat, and it is recommended that less than 10% of the fat that you consume comes from saturated or trans fats. The overall daily consumption of these fats should always be no more than 35% of your daily caloric intake. If all these numbers don’t make sense to you, as they originally didn’t for me, just remember that the amount of fat you lose and the type you burn off is critical in maintaining your body in a balanced and fit diet. 


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