Fat Restriction

rachelmommy1
rachelmommy1 Posts: 85
edited September 20 in Food and Nutrition
Is it true that diets with less than 5 grams of fat per day are unhealthy? I mean, are diets that cut out fat completely counterintuitive?

Replies

  • krt1168
    krt1168 Posts: 12
    The body does need some fat. Without fat, your body can not absorb fat-soluable vitamins and can become deficient. There are also amino acids and minerals that need fat for metabolism.

    Try to restrict unhealthy fats (saturated and trans) and include healthy fats (poly, and mono) in the diet.
  • omid990
    omid990 Posts: 785 Member
    you're body definitely needs some fat.
    if you want to do a low fat diet, i wouldn't recommend going below 15% for the number of calories coming form fat.
  • Demetria
    Demetria Posts: 178
    I would think so. Your body needs fat to burn for fuel, absorb some minerals and vitamins, and basically to function. The big kicker is eating the right type of fat! Saturated fat such as from animals, trans fatty acids, hydrogenated oils & fats are definitely not the ones you want to be consuming. Your body really needs monounsaturated and polyunsaturated fat to really work it's best. I don't even know if 15% would be good enough. I have been doing no less than 20% to no more than 30% of my total calories a day for fat and I have been losing steadily, along with exercising, eating more whole foods, high fiber, veggies and such.

    Demetria
  • havingitall
    havingitall Posts: 3,728 Member
    You need fat in your diet. The essential fatty acids are essential for a reason. Use good fats like olive oil, grapeseed oil and nuts. Do not be afraid of fats, your body needs them and your brain uses them a lot too.
  • SarahNicole317
    SarahNicole317 Posts: 302 Member
    Without fat your body can't produce the hormones it needs to properly function. Omega-3's (salmon, flax seed) have been shown to reduce inflammation and belly fat. Consuming fat after a workout can slow the fat burning process though so make sure you consume protein after.
  • rachelmommy1
    rachelmommy1 Posts: 85
    Thanks all.
    It's just really complicated to sort out what's good to eat vs. what's bad. I always look at the fat and calories. Hard to find anything healthy when you live with "meat and potatoes" people and all that's in the house is beer, doritos and bbq pork ribs...........
  • lizzys
    lizzys Posts: 841 Member
    that would be my house if i did not have all this weight to lose:bigsmile:
  • mrd232
    mrd232 Posts: 331
    Saturated fats won't kill you. Actually, they too, are quite essential for health. So is dietary cholesterol. It's actually necessary for cell function, believe it or not.

    The issue with eating copious amounts of poly-fats is that most are high in Omega 6 or are derived from heavy amounts of processing (i.e. canola oil), but dressings or toppings made with EVOO (poly/mono fat) are good as EVOO is a naturally derived oil. The concern for Omega 3/6 ratios is that we typically get a high amount of Omega 6 in our standard diet, but not enough Omega 3 fats. The 3's are critical for heart health and brain function (especially in youngsters. If you have kids...seriously, feed them some salmon.)

    Nuts are a healthy source of fat, BUT keep in mind they're also much higher in Omega 6 than 3. A fish oil supplement or serving of Omega 3 fish or eggs helps this balance.

    Best bets are:

    Expeller pressed EVOO, avocado oill, walnut oil, or grapeseed (DO NOT use these on med-high heat as they become rancid)
    Coconut oil or palm oil (in solid form, works amazing at high temps)
    Ghee (clarified butter - amazing for cooking and works at high heat)
    Butter (mid to high, unsalted)
    Rendered animal tallow - lard (The MOST stable for cooking)

    Best bets for meat / fish:

    Beef / Lamb - red meat packs more B vitamins and more iron and a lower % of Omega 6. If you go for grass fed, it's even less Omega 6.
    Eggs - a great source of dietary cholesterol and Omega 3's
    Wild salmon - awesome source of Omega 3
    Ahi Tuna steaks - great for grilling and a good souce of fat
    Oily tinned fish - mackerel, sardines, herring (usually packed in EVOO)
  • July24Lioness
    July24Lioness Posts: 2,399 Member
    The body does need some fat. Without fat, your body can not absorb fat-soluable vitamins and can become deficient. There are also amino acids and minerals that need fat for metabolism.

    Try to restrict unhealthy fats (saturated and trans) and include healthy fats (poly, and mono) in the diet.

    Saturated fats are not unhealthy and the human body needs more fat than most people are conditioned to think by the medical community and the government.
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