For years, we’ve been told that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. It’s complicated and can feel like a bit of a minefield, so here is part two of our boot camp guide to fats.
In our last blog post, we looked at the fats that should be avoided as part of a healthy diet and lifestyle.
However, the answer isn’t cutting out fat altogether – it’s learning to make healthy choices and to replace bad fats such as trans fats and saturated fats, with good ones like monounsaturated fats and polyunsaturated fats. Fats are also essential in developing new cells for the nervous system and some vitamins (A,D, E and K) are only soluble in fat.
Examples of ‘good’ fats can be found in avocados and nuts such as almonds, unsalted peanuts and cashews (monounsaturated), while polyunsaturated fats can be found in fatty fish, such as salmon, tuna and mackerel, soy milk and walnuts.
Our expert nutritionists ensure all of our boot camp guests are treated to healthy, nutritious meals that help reduce weight without ever going hungry.
Fat: Myth v Fact
Myth: All fats are equal—and equally bad for you.
Fact: Trans fats and saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.
Myth: Lowering the amount of fat you eat is what matters the most.
Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats.
Myth: Fat-free means healthy.
Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories. The same goes for ‘reduced fat’ foods versus full-fat. Natural products are always better and if the reduced fat product has additional sugar compared to the full fat, choose the full fat variety as this is a more natural source of energy, rather than the processed sugar. Just reduce the quantity that you will consume: again, portion control is key.
Myth: Fat makes you Fat
Fact: natural fat slows down the conversion of food into energy and therefore gives you more chance of using the energy from that food before it is turned into stored fat, so include good fats in your diet.
Myth: Good fat is only found in fish or oils.
Fact: Many vegetables contain fat. Cauliflower is a great source of Omega 3 as is Spinach and Kale.