Macro Breakdown - FAT is your friend!

For the longest time fat has been seen as an unwanted Macro, one that should be limited in order to stay lean, should be avoided at all costs etc. This is nowhere near the case at all. Let's do a deep dive into Fat, what it does for your body and why it's vital.

What is Fat?

Fats are a major source of energy for the body, and helps the body to absorb vitamins. Fat is a lipid. Lipids that are solid at room temperature are called Fats, and lipids which are liquid at room temperature are called Oils. A gram of fat provides 9kcal of energy, compared to the 4kcal of energy provided by protein or carbs.

Fats are responsible for a number of functions, such as:

• Protection of internal organs

• Transportation, storage and utilisation of Vitamins A, D, E & K - Fat has to be present in order to use these Vitamins

• Source of fuel for your body

• Formation of cell membrane

• Helping your body to determine cholesterol

• An important source of calories for infants and toddlers

When fat is broken down, fatty acids are produced. These acids aren't highly soluble in water and can be used for energy by most cells in your body. The function of fatty acids are determined by the structure of their chains - you can either have Saturated, Monounsaturated and Polyunsaturated fats.

Saturated Fats

All fatty acid chains are organic (they contain carbon and hydrogen molecules) - Saturated fats are filled (saturated) with hydrogen atoms, which gives them a straight, uniform and chemically stable formation - meaning they are less reactive. This structural formation gives benefits to saturated fats being included in your diet, such as its enhancement of your immune system, liver function and structure/energy in your cells. Saturated fats can be found in Meat, Dairy, Coconut Oil and Palm Oil.

Unsaturated Fats

These fatty acids have missing hydrogen atoms and a less uniform structure. These make the acids more unstable and reactive.

Monounsaturated Fats

These are fatty acids with only one (mono) double bond. These fats have been proven to lower bad cholesterol levels (LDLs - Low-density lipoproteins) and thought to reduce coronary heart disease. Food sources of these fatty acids include Olives/olive oil, Avacado, nuts and seeds.

Polyunsaturated Fats

These fatty acids have many (poly) double bonds. These varying styles of double bonds give distinct forms of polyunsaturates, two of which are considered essential fatty acids (EFAs) - Omega 3 fatty acids and Omega 6 fatty acids. These fatty acids play a fundamental role in metabolic processes and the functioning of cells. They raise healthy cholesterol (HDLs - high-density lipoproteins) and lower cholesterol. They can be found in oily fish, cod liver oil, sesame seeds and pumpkin seeds.

Cholesterol and its role

Cholesterol is also a lipid produced by the liver, but can't be used by the body as energy. It's used throughout your tissues for structure and essential bodily functions. Lipoproteins are protein-based carriers which encase Cholesterol and all lipids for blood transportation (lipids don't mix with blood and so have to travel through your blood to cells via lipoproteins). Low-density lipoproteins (LDLs) contribute to transporting additional Cholesterol to cells in excess, and are sometimes referred to as bad cholesterol. High-density lipoproteins (HDLs) transport excess Cholesterol from tissues and blood back to the liver, lowering cholesterol levels and referred to as good cholesterol.

Trans Fats - Hydrogenation

Trans fats are by-products of hydrogenated fatty acids. Hydrogenation is the process where liquid unsaturated lipids (vegetable oils) are converted into solid spreadable fats such as margarine through a combination of heating and chemical manipulation. These fats promote LDLs and lower HDLs, and is associated with cancer, obesity, diabetes and more. Trans Fat foods include Margarine, take-away foods, processed foods and pastries.

Eating healthy fats helps to encourage fat loss

Yes, you read that right. Consuming the right fats aids fat loss in a few ways. Studies have shown that a diet high in fat and fibre (such as Avocado intake) promoted satiety at a greater level than a low-fat, high-carb diet. The high level of calories which fat produces also allows for more energy to be used during intense workout sessions, which in turn will build more muscle. The more muscle you build means the more fat you burn at rest, therefore aiding fat loss.

Fats will help you stay full for longer as they provide more calories per gram and take longer for the body to break down. They'll also regulate and optimise your body's Leptin and Ghrelin levels.

Leptin and Ghrelin

Leptin is a hormone produce by your body's fat cells. Often referred to as the "starvation hormone", when consuming enough levels of fat, leptin sends signals to your brain to know that you are full and have plenty of fat, which will make you eat less and burn more calories. On the flip side, low levels of fat and thus low levels of leptin will signal that you need to eat more and burn less calories, which encourages overeating and lack of exercise to preserve calories.

Conversely, Ghrelin (a hormone produced in your gut and known as the "hunger hormone") sends signals to your brain to that you are hungry and need to eat to put on calories and store fat. Low levels of Ghrelin mean your appetite to eat is suppressed, whereas high levels increase your appetite and calorie intake.

Having a healthy storage of fat will optimise both levels by keeping your leptin high and ghrelin low, meaning you'll stay full for longer! However, if you're looking for weight gain, then lowering your leptin and increasing your ghrelin is the way to go as your appetite will increase. Both hormones play a vital role in long-term weight regulation, particularly after periods of dieting.

To summarise:

1. Fat plays a key role in many of your body's functions and can be broken down into saturated and unsaturated fatty acids

2. Trans fats are the worst type of fat you can consume and are linked with diseases such as cancer, obesity and diabetes

3. Eating healthy fats can encourage fat loss in a number of ways, including optimising your Leptin and Ghrelin levels to reduce hunger

If you have any questions, send an e-mail to MOB FIT at mobfituk@outlook.com