The Fat Loss Catch-22

There are many ideas out there about the best way to lose fat.  It seems that everyone has a different idea about what to eat and often the plans are quite contradictory.  This is one of those that you might have trouble with: It doesn’t seem to make sense, but if you want to lose fat you have to eat fat to do it!

Why Dietary Fat is Important

Fats are an essential part of a healthy diet and they provide fatty acids which that are necessary for good nutrition.  Certain fatty acids, like essential amino acids, can not be produced by the body and must be obtained through diet.  These essential fatty acids allow the body to properly use certain vitamins and minerals.

Fatty acids are present in various combinations in fats and oils.  Each fat or oil is classified based on the primary fatty acid present in them.

The Four Types of Fat

There are four general groups of fats: monounsaturated, polyunsaturated, trans-fats and saturated fats.  The “good” fats are the monounsaturated and polyunsaturated fats.  Many diet plans focus on the elimination of fats without distinguishing between beneficial fats and harmful ones.

Monounsaturated fats are thought to lower blood cholesterol when compared to saturated fats.  They are generally liquid at room temperature but will start to solidify at refrigerator temperatures.

Polyunsaturated fats also appear to lower cholesterol in comparison to saturated fats.  They are liquid at room temperature and when placed in the refrigerator.

The Fats to Lose and the Fats to Keep

The fats to eliminate from your diet are the saturated fats and the trans-fats.  They tend to raise blood cholesterol and put you at risk for heart disease and other problems.  Saturated fats are generally solid at room temperature.  Trans-fats are man-made and can lead to extra body fat.

Trans-fats have gotten a lot of media coverage recently and many locations have banned their use.  They are often contained in fried fast food and many packaged items.  On packaging look for the terms “partially hydrogenated vegetable oils” or “shortening”.

The key to a proper diet is to pay attention to what you eat.  Read the labels and avoid unhealthy items.  It is recommended that fats provide no more than 30 percent of your calories and saturated fats and trans-fats be less than 10 percent.