Oh my word the days are running into each other and I don't seem to be touching sides...
The information while I was writing this article for you was overwhelming. There is just so much more to FATS.
But here's the low down - We all need a certain amount of fats daily.
And Fat has a role to play in delivering key nutrients to our bodies.
Vitamins A, D, E & K are known as fat-soluble vitamins because they need to bind to fat to be absorbed by our bodies...
…If we’re not eating fats then these vitamins cannot be utilised by our bodies which could lead to deficiencies.
Fat also provides energy to our body and it is an important part of every cell membrane. Fatty tissue protects our organs from trauma and temperature changes.
Have you noticed how some people just don’t seem to feel the cold? Could be their fat storage or it could be hormones.
But hormones for another day....
There are different types of fats that you need to eat.
There are Monounsaturated Fatty Acids (MUFA),
Polyunsaturated Fatty Acids (PUFA) and
One fat to avoid is man-made trans-fats because they have been shown to increase bad cholesterol and reduce good cholesterol.
Trans-fats have been chemically altered through a process called hydrogenation….
…So when you see “hydrogenated” or “partially hydrogenated” in an ingredient list on a product, avoid it!
Now, omega 3 & omega 6 oils are part of the PUFA group.
There has been a great deal of research done that clearly shows that the balance of omega 3 to omega 6 is very important to our health.
Studies show that the ratio of omega 6 to omega 3 should ideally be 2:1 and no more than 4:1
The modern diet ratio is in favour of omega 6 at a ratio of 10:1 or even higher at 17:1
This high intake of omega 6 compared to omega 3 has shown in studies to be linked to;
Aim to reduce omega 6 oils in the foods that you eat. Omega 6 is found in
The 2 acids in omega 3 – EPA and DHA – (they have long Greeky sounding names!) have been shown in many studies to reduce triglyceride levels and LDL (bad) cholesterol while increasing HDL (good) cholesterol.
EPA & DHA have also shown to reduce the stickiness of blood so clotting is reduced and heart attacks lowered.
EPA & DHA also have an anti-inflammatory effect on the body and this could help with inflammatory conditions like arthritis.
The benefits of taking a supplement of fish oil are far reaching, from decreasing depression and Alzheimer’s to decreasing death from heart disease, to improving body composition.
Here are 10 benefits of eating a fish oil supplement –
Fish oil could help to improve lean body make up in a number of different ways. So if you are a guy with more than 15% body fat or a woman with more than 25% then fish oil could help you to lose fat. PLUS it will help to stabilise any blood sugar issues you may be dealing with. And it could help you to gain muscle faster which you NEED in order to burn fat.
To find suitable fish oil you need to look at a couple of factors.
EPA & DHA
To reduce body fat you need 2-3grams of total EPA & DHA per day. Most store brand fish oils have a combined total of 0.3g per capsule. So that would mean you’d need to swallow up to 10 capsules each day!!!
So an alternative that makes a lot of sense is to look for fish oil where the total EPA & DHA is at least 0.5g
You can find ones that have up to 0.75gg which means fewer capsules to swallow.
Currently my total EPA & DHA is only 0.3g per capsule.
I take 4 in total each day = 1.2g
I’m going to increase that! I don’t mind swallowing extra capsules.
And when these ones in my cupboard have run out then I’ll be looking for a greater EPA & DHA combo.
Studies have found that foods with healthy fats like avocado pears, almonds, olive oil take longer to digest and so they keep you fuller for longer.
Combining them with complex carbohydrates will keep your blood sugars stable and you’ll avoid hunger spikes and dips.
In short, FATS are your friends.