Fat is presumed to be the dirtiest word when you talk about diets, fitness and health. When you are trying to lose weight, you think that fat is enemy number one, so you cease the consumption of fats as a whole. Thinking that keeping away from fat will help you lose weight is absolutely reasonable, though it’s not very accurate. Whenever you try to lose weight, you are looking at the scale whether you have lost any lbs, but what you need to do is look of what percentage of your body mass is fat. For example, a fitness maniac can weigh as much as 200 lbs, and still look fit and strong. This is due to the difference between the weight of the muscles and the weight of the fat.
On average the fat tissue is up to three times wider than the muscles in your body. So if you lose weight from fat, you will look much more slim, than you would if you lose muscle mass. Saying this you probably think that you will lose all the fat in your body. Do this and you will die. The fat in your body is as essential to your health as proteins and carbs. All you need to do is to keep it regulated.
The perfect amount of fat in your body depends on your gender. The essential fats in your body are 2-5% for men, and 10-13% for women. If you have less you are either dead, or you are a medical miracle. These are the minimum fat your body needs to function properly. The normal amount for man is 12-15%, and 19-22% for women. If you have over 25% (men) and 32%(women) body fat, you are obese and this is dangerously high.
But what exactly are fats? The fat is actually the fuel your organism runs on. It’s other name is triglycerides. They are compounds consisting of glycerol , which holds three fatty acid chains. Furthermore Fat is Macronutrient, and is the most “macro” of them all. While protein and carbs contain only 400 Kcal in every 100g., Fat has double this amount- in 100g. of fat there are around 900 Kcal. This is why your organism needs fats – they are a great source of energy and your body transforms them into fuel via a complex process called oxidative phosphorylation. This process takes a long time, and your body needs to exhaust energy for longer period of times, so that the oxidative phosphorylation can take place. This is good news for the joggers and swimmers as those are the most effective methods to activate this process. Those prolonged training sessions are the best way to burn fat. If you sprint or do some intense exercises, your body will fill its energy needs with glucoses and will eat your muscles (this is why always after training you should consume some protein).
There are two types of fat – saturated and unsaturated fats. Saturated fat is the bad one, which should be excluded as much as possible from your diet. Those fats are linked to the increase of bad cholesterol, and other health problems. Though they are not the only reason for some diseases, fat certainly doesn’t help your body to fight them.Unsaturated fats on the other hand are good for your body and help it function properly. The most popular among them is the Omega 3 fatty acid, which is primarily find in fishes. Omega 3 actually lowers fat, reduces depression, reduces ADHA symptoms, reduces blood pressure, and increases “good”cholesterol. Those are the kinds of fats you want in your body. Actually fats should make up to 30% of your daily calories intake. This means that you should consume 30-60g. Of pure fat every day.
One thing you should remember is that not all the fat, stored in your body, comes from the intake of fats. Actually the fat in your body comes from the surplus of calories you have consumed during the day, no matter if the source are protein, carbs or fats. If you don’t “burn” all the calories you’ve consumed for the day, they will be processed and stored as fat. And one more thing. Turning fat into muscles is just impossible. It’s a myth. Building muscles is a whole different process, but the more muscles you have, the easier you will get rid of fat.