Going on a completely fat-free diet is never a good idea as per experts. While you should definitely be focusing on consuming whey protein and other beneficial protein supplements as much as you can, dietary fats are also needed. Fats are not all equal and you should refrain from consuming unhealthy varieties such as trans fats and saturated fats alike. The healthy fats, however, should be included in your diet. Our bodies depend on healthy fats for staying better and healthier. Saturated fats contained in items such as pork, fatty beef and coconut oil, for instance, are tied to higher cholesterol levels, heart ailments and risks of strokes. These fats should not exceed more than 10% of overall calorie consumption.
Trans fats are contained in items like microwave popcorn, margarine and hydrogenated oils for frying various foods for instance. They may increase cholesterol levels while bringing down healthy cholesterol overall. They also enhance type 2 diabetes risk greatly. Avoid these fats completely. Rather, go for olives, seeds, salmon and other fish, nuts and similar products which contain Omega-3 fatty acids. Here are some reasons worth noting.
Key reasons for not avoiding dietary fats:
Fat is vital for producing energy - Energy is vital for good performance and productivity. A balanced diet with all three basic macronutrients, namely fat, carbohydrates and protein, will help in maintaining proper energy levels. Every gram of dietary fat offers 9 calories in energy. Protein and carbohydrates provide close to four calories (per gram) each in comparison. Fat calories should be roughly 20% of overall calorie consumption. This should come from healthier options like avocado, olive oil, fish oil and salmon for instance.
Cardiovascular Wellness - Dietary fats including fish oil, will have a vital role in maintaining cardiovascular wellness. They will help keep heart disease at bay while also boosting heart health simultaneously. 20% of daily calorie intake is the suitable amount of fat for the body.
Proper Vitamin Absorption - Consuming ample fat will help the body absorb all vital micronutrients. Some examples include Vitamins D, A, K and E. The body absorbs the same via fat cells while storing them in that manner too. Not getting ample vitamins as the ones mentioned, can be detrimental for your bones, cells and immunity.
Brain health - The brain is majorly composed of fat. Of course, this means that you should not cut out all fat from your daily diet. You should know that fat helps in maintenance of suitable brain functions. The consumption of saturated fat is vital for helping the brain get nourishment for maintenance and regeneration. The brain ‘s neurons and overall nervous system are also safeguarded through a myelin coating. This is a substance which is 70% fat as per reports. A large portion of such fat is garnered from oleic acid. Healthy food sources high in this component include pecans, almonds, avocados and several nuts. Omega-3 fatty acids are also vital for brain development and functioning. They are contained in fatty fish including sardines, salmon and mackerel.
Combating Cravings - The more you cut out fat from your diet, the more your body will crave the same. A diet extremely low in fat will lead to cravings for more food in turn. This will lead to weakness and higher consumption down the line. Eating some healthy fats will help in curbing cravings.
It can thus be said that dietary fats have their own advantages. You should not cut them out completely from your meals.