Fat doesn't have to make you fat

Fat makes you fat. A widespread myth that persists particularly stubbornly in the fitness domain and weight-loss community. Undoubtedly, it is considered one of the supposed fattening agents when too much of it is consumed or when its composition is unfavorable. But what actually is "fat"? 

What actually is fat?

Along with carbohydrates and protein, fat is one of the three macronutrients. Fat serves as an energy source during athletic activity, but also for the utilization of fat-soluble vitamins A, D, E, and K, to protect internal organs and guard against the cold. As a flavor carrier in many foods, it has twice as many calories as carbohydrates or proteins and is therefore often categorized as a "fattening food". Taking a look at its components is therefore worthwhile in order to distinguish between healthy and unhealthy fats so that nothing stands in the way of a balanced diet!

Fatty acids: Which types exist and which are good for us 

Basically, the composition of fat or fatty acids in food is more important than limiting the total fat content in your diet. Some are even essential. This means that the body cannot produce them itself and we must consume them through our diet to avoid dangerous deficiency symptoms. These can manifest, for example, in chronic inflammation, neurological disorders, dry and scaly skin, and many other symptoms and diseases.

Can fats help with fat loss and weight loss?

To define which fatty acids trigger good reactions in the body and which less so, a distinction is first made between saturated and unsaturated fatty acids. Unsaturated fatty acids are primarily responsible for fat loss and muscle building and are therefore less stored in adipose tissue. Monounsaturated fatty acids also contribute to healthy digestion and accelerate metabolism. Healthy fats also help lower cholesterol levels, reducing the heart attack risk. Polyunsaturated fatty acids include omega-3 and omega-6 fatty acids, for example.

Saturated fatty acids are mostly found in animal foods and are considered rather unhealthy due to their composition, as they can raise cholesterol levels and thus promote heart disease. However, the body can convert them into energy the fastest. Therefore, while they should be consumed in moderation, small amounts are not a concern.

Other fatty acids are trans fats, which are created during industrial manufacturing processes, especially during the hydrogenation of vegetable oils. In this process, liquid vegetable oils – actually healthy fats – are converted into a solid state because this makes them easier to mold, store, and more heat-resistant. Trans fatty acids are suspected of increasing blood lipid levels and encouraging cardiovascular diseases. They should be avoided whenever possible.

How many grams of fat per day is healthy?

The German Nutrition Society (DGE) recommends that 25-30 % of total energy intake (based on an average caloric requirement of 2900 kcal) should be covered by fats, part of which should be unsaturated fatty acids and part saturated fatty acids.

Unsaturated fatty acids can even help support the weight loss process. In a study by the University of South Australia involving 75 obese subjects, it was shown that an increased intake of omega-3 fatty acids positively supports the metabolism and helps satiety last longer.

Contain healthy unsaturated omega-3 fatty acids for fat loss and muscle building:

• Saltwater fish (herring, mackerel, salmon, sardines, tuna)
• Oils (flaxseed, canola)
• Chia seeds
• Walnuts
• Eggs
• Avocado

Contain unhealthy saturated fatty acids ("fatteners"):

• Chicken wings
• French fries, potato chips
• Baked goods (croissants, cookies)
• Sausage, cheese

CONCLUSION FOR FATS:

✓ Fat is not just fat, meaning not every fat intake makes you gain weight

✓ For a healthy diet: more plant-based than animal fats 

✓ Healthy fats are essential for fat loss and muscle building