WHY NOT TO FEAR FATTY FOODS... Let's set the record straight.

Fatty foods are forever branded as the enemy of weightloss. An unnecessary evil that we should simply avoid & that will turn us into walking talking baked potatoes with hearts that resemble black pudding. This is a very risky topic for us to broach as people have a tendency to twist what we say in the pro-fats corner to excuse their poor diet or (more importantly) lack of balance. However it has to be said that fats within food are not only good, but an essential element of our nutrition in order to perform & function at our best.

So to understand why fats are good we need to understand that there are three types of fat:

Unsaturated fat - The more nutritionally complete of the three types of fat, unsaturated fats such as polyunsaturated & monounsaturated fats (referring to their nutrient content & chemical makeup) are incredibly beneficial. They are the main source of energy to allow your body to recover from any sort of activity & they can help a variety of other functions in the body.

Saturated fat - A term you've probably heard before due to their bad reputation which, while justified, is maybe not as extreme as you thought. Saturated fats are in a broad range of foods ranging from organic meat & coconut, to BigMacs & processed ready-meals. Therefore balance is most likely the key to these, after all, we all love a scoop of ice cream.

Trans fat - Trans fats are a lesser known type of fat that can be found in both healthy & less healthy foods. By that logic, the key with trans fats is to go for the naturally occurring fats that appear in foods such as animal products (e.g. dairy). When you can, avoid the artificial trans fats found in foods such as processed food & some oils. To be safe, go for foods containing unsaturated fats as this is also where the healthier forms of trans fats will be too.

So why have we told you all this? Well, as you've probably figured by now, unsaturated fat is the most nutrient dense &, therefore, the one we recommend you reach for first. However all fats are fine, just make sure you consume those less beneficial, saturated fats in moderation (no more than 20g per day, or 5% of your daily calories if you like the numbers).

Fats are also essential for keeping us warm, temperature regulation, hormone production & absorbtion of vitamins/minerals to name just a few.

Now let's turn to fitness, because one of fats biggest pro's is their ability to aid recovery. No other macros is as good as fats are at aiding all-round recovery, especially after intense exercise. Pair them with protein & you've got a power couple better than Posh & Becks!

For balance, let's talk about when cutting down on fats can be useful. It's human nature to reach for the fats & sugars first. It's ingrained in us from our hunter-gatherer days, when food was sparse & fats were the most calorie dense food, with plenty of energy. Our brains haven't caught up with us yet & work in the same way they did back then as far as food is concerned. they want as many calories as possible to prepare for not knowing where (or when) the next meal is coming from. Fat stores in the body are like savings accounts, there for when times are tight. Just like savings accounts, the body wants to make the pot as big as possible so that we're as prepared as we can be for a drought in food supply.

So it's important to be patient with yourself when trying to limit fat to help achieve a calorie deficit & lose weight. Cut out the least beneficial stuff first, probably the saturated fats, & remember that fats are long term energy, so you should consume them more for endurance work. Carbohydrates (including sugars) are always the best place to go for short term energy.

So yes you should enjoy fatty foods! Below is a list including of some of the more nutrient dense, unsaturated fats that your body will thank you for, & for another great article on fats we love from the British Heart Foundation.

SATURATED FATS - IN MODERATION	UNSATURATED - MOST BENEFICIAL	TRANS FATS - IN MODERATION
Fatty cuts of meat Butter, ghee, & lard Cheese, especially hard cheese like cheddar Cream, soured cream & ice cream Some savoury snacks, like cheese crackers & some popcorns Chocolate, confectionery, biscuits, cakes, & pastries Palm oil Coconut oil & coconut cream	Avocados & avocado oil Olives & olive oil Peanut butter & peanut oil Vegetable oils, such as sunflower, corn, or canola Fatty fish, such as salmon & mackerel Nuts & seeds, such as almonds, peanuts, cashews & sesame seeds	Baked goods, such as cakes, cookies & pies Microwave popcorn Frozen pizza & other frozen convenience foods Ready meals & processed foods Fried foods, including french fries, doughnuts & fried chicken Margarine

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Elliot Hutchinson // 21.06.2024

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