What Are Fats and Why Do I Need Fat to Lose Weight?

What are fats? Are you thinking, “Who cares as long as it stays away from me?” Relax and bear with me. This might be an eye-opening one for you.

Fats are one of the three macronutrients that you need in order to survive. Fats do the following:

• Provide energy
• Support cell growth and a component of cell walls
• Regulates hormone (reproductive and steroid) and gene (growth and metabolism) production
• Help your body to absorb fat-soluble vitamins (A, D, E, K)
• Help to protect your organs
• Are important for brain function and mood
• Are essential for blood clotting and muscle movement
• Help to regulate body temperature
• Makes food tastier (duh!) and keeps you fuller longer

So, as you can see, that’s some important business that fats are responsible for.

Why are fats essential for weight loss?

Fat has almost twice the calories (energy) than proteins or carbohydrates. If you don’t have enough fat in your diet, your body wont’ have enough energy to burn fat. Your body needs the energy to maintain its metabolism. Consuming proper amounts of foods high in healthy fat can actually increase your metabolic rate. So, even though it seems counterintuitive, you need fat to burn fat.

How much you eat is crucial and, like carbohydrates, there are both good and bad varieties.

It’s important to keep in mind that every gram of fats it’s about twice the calories as a gram of carbohydrates or proteins. Cleveland Clinic recommends that daily fat intake should fall between 20%-35% of your total caloric intake. Healthline suggests 30%. Everybody’s necessary caloric intake is different. If you lead an inactive life, you’ll require much less than an active athlete or body builder.

So, let’s take the 30% as an example.

• 1,500 calories daily: Approximately 50 grams of fat per day
• 2,000 calories daily: Approximately 67 grams of fat per day
• 2,500 calories daily: Approximately 83 grams of fat per day

These are the recommendations for the average daily diet. For special diets like the Mediterranean or keto diets, the amounts will be significantly higher. And of course, should be done only after consulting with your physician.

What are fats – good vs bad?

There are four major dietary fats:

1. Saturated fats
2. Trans fats (partially hydrogenated fats)
3. Monounsaturated fats
4. Polyunsaturated fats

Bad fats

The question should really be what are fats…the bad ones?

The general rule is to avoid trans fats, limit saturated fats, and replace with mono and polyunsaturated fats. The hands down bad fat are trans fats. These were healthy fats that have been processed to prevent them from going rancid. This processed fat raised bad cholesterol (LDL) and lowered good cholesterol (HDL). Fortunately, the FDA (Food & Drug Administration) banned trans fats in the U.S. in 2018. The WHO (World Health Organization) is seeking to ban trans fats globally.

Keep in mind that while these products have been banned, there may still be some trans fats found on shelves. The food industry requested more time in replacing products like colorings, flavoring, and non-stick sprays. They have until 2021 to do away with trans fats products. So, make sure to check nutrition labels.

Okay and good fats

Saturated fats are a bit safer. These fats solidify at cooler temperatures like coconut oil. While they are better for you, when consumed in large amounts, these can also raise your LDL.

Good fats like poly and monounsaturated fats come from vegetables, nuts, and seeds. Polyunsaturated fats are essential because your body doesn’t create them. You must get them by consuming them.

Bad (Avoid)	Okay (<10% of calories/day)	Good (Mono-15%-20% of calories/day Poly-5%-10% of calories/day)
Trans fats or partially hydrogenated oils	Saturated fats (solidifies at room temperature)	Monounsaturated fats (does not solidify at room temperature)
Processed foods (boxed, bottled, packaged foods)	Mayonnaise	Pork, beef
Flavoring, canned frosting	Dark chocolate	Olive oil, canola oil, peanut oil
Non-stick sprays	Fatty cuts of beef, pork, lamb	Peanuts, almonds, macadamia nuts, pecans, hazelnuts, pistachios, nut butters
Fast food (before ban)	Processed meats (sausage, pepperoni, ham, cold cuts, etc.)	Avocados, olives
Fried food	Dark meat chicken	Polyunsaturated fats
Baked goods, crackers, pie/pizza/meat pie crusts	Poultry skin	Corn oil, safflower oil, sunflower oil
Some margarines and vegetable oils	High fat dairy products (whole milk, butter, cheese, sour cream, ice cream, yogurt)	Salmon, sardines, herring, mackerel, anchovies
Microwaveable popcorn, Potato/corn chips	Tropical oils (coconut oil, coconut milk, palm oil, cocoa butter)	Chia seeds, flaxseeds
Non-dairy coffee creamers (partially hydrogenated oil)	Lard	Walnuts

Take responsibility. Check nutrition labels!

What about keto?

It is true that keto is a diet with higher fat intake. But keep in mind that the amount should be closely monitored to get the desired effect. Always check with a professional before making any drastic changes to your diet.

So now what?

Does this mean you can never have your favorite foods again? When you think about the question, what are fats, you probably think of all your favorite foods. Honestly, it’s depressing thinking about life without pizza, cheeseburgers, fries, ice cream, all the baked goods, chips, fried chicken, etc. It’s no wonder people dread getting healthy, right?

But rest assured, it doesn’t mean that at all. It just means you have to minimize those items. My advice is to save them for your weekly cheat meal. Plan it out. Fantasize about that meal all week long. And then savor it guilt free when it’s time.