Fat isn't culprit..

“I’m not fat..!! I just love my muscles and body, so much I
protect them with my fats..”
Exercise to be fit, not skinny..eat to nourish your body and
always ignore the haters, doubters &unhealthy examples
that were once feeding you..You are worth more than you
realize..
What is fat?
Mental toughness is when you find fuel in an empty tank; i
am talking about importance of fats in our bodies . Fat is a
macronutrient like carbohydrate, protein and water, it is
essential to provide energy for daily routine and helps in
protecting your organs .
Fats are chemically called as the molecules triesters of
glycerol(triglycerides) .
Fat is important for many bodily functions such as digestion,
transport, conversion, production of hormones and many
more.
The body uses fat as a fuel source, and fat is the major
storage form of energy in the body. and a moderate amount
is needed in the diet for good health. Fats in food come in
several forms, including saturated, monounsaturated, and
polyunsaturated. Too much fat or too much of the wrong
type of fat can be unhealthy.
All natural foods have some quantity of fats, FATS!! Don’t
be scared of eating but I had told you before that fats are
very important for bodily functions, over is harmful to your
body - keep them in the right balance.
Types of fats
Saturated fats- each molecule of fat is made of 1glycerol,3 fatty
acids which can be saturated or unsaturated or polyunsaturated.
Saturated fatty acids don’t have double bonds while
monounsaturated with 1 double bond and in polyunsaturated
have more one double bonds. The sources of saturated fats are
meat(beef), full -fat dairy products and at room temperature
saturated fats become solid.
The main unsaturated fats are monounsaturated, found
particularly in as olive oil, rapeseed oil, and avocados.
Polyunsaturated fats are mostly found in plant foods such as
nuts, seeds, and vegetable oils, and in cold-blooded sea-foods.
In natural foods, they come protected with antioxidant vitamins.
There are two main classes polyunsaturated fatty acids,
omega-3, and omega-6. These include essential fatty acids.
Oily fish (e.g. herring, salmon and mackerel) is a good source of
omega-3, while omega-6 is mainly found in plant foods such as
sunflower oil and rapeseed oil.
Trans fats can be natural or artificial. They are mostly artificially
created through a process known as hydrogenation (which
involves heating and chemical structure change). Artificial trans
fats are mostly found in fast foods, fried foods and commercially
baked products such as cookies and are the most unhealthy fats
(even worse than saturated fats!). Natural trans fats can be found
in small amounts in milk and beef, and in quite large
concentration in cheese
To summarize the importance of fats, Fat is
● A source of energy – Our body uses the fat we eat, and
fats we make from other nutrients in our bodies, to
provide the energy for most of our life-functions
● Energy store – The extra calories that we consume, but
do not need to use immediately, are stored for future use
in special fat cells (adipose tissue)
● Essential fatty acids – Dietary fats that are essential for
growth development and cell functions, but cannot be
made by our body’s processes
● Proper functioning of nerves and brain- fats are part
of myelin- a fatty material which wraps around our nerve
cells so that they can send electrical messages. Our
brains contain large amounts of essential fats
● Maintaining healthy skin and other tissues. All our
body cells need to contain some fats as essential parts.
of cell membranes, controlling what goes in and out of
our cells
● Transporting fat-soluble vitamins A, D, E and K
through the bloodstream to where they are needed
● Forming steroid hormones needed to regulate many
bodily processes
But there is a guideline for consuming saturated fats;
Men shouldn’t have more than 30g of saturated & 5g of trans
fats a day
Women shouldn’t have more than 20g of saturated fats a day
Children should have less.
If you want to reduce the risk of heart -diseases, you have cut
your intake of fats and replacing saturated fats with unsaturated
fats..