BLOG: Fats don't make you fat!

Good morning everyone.

It's been a manic two weeks for one reason or another. The most exciting thing is that I will be offering Cross Training in Redruth as well as Newquay (dates TBC).

There are also rumours that a new gym will be opening in Redruth! To keep up to date with these developments please like my Facebook page The Sports Training Academy.

I am sure you have seen the title about fats.... there is a huge misconception about fats from most of the population in the UK. That misconception is that ALL fats are bad.

In actual fact, this couldn't be any further from the truth.

Bad fats make us fat but good fats keep us health and can even help us. I thought I would list some facts and myths about fat:

Myth: All fats are equal—and equally bad for you.

Fact: Saturated fats and Trans fats are bad for you because

they raise your cholesterol and increase your risk for heart disease.

But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Lowering the amount of fat you eat is what matters the most.

Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and

health. The key is to eat more good fats and less bad fats.

Myth: Fat-free means healthy.

Fact: A "fat-free" label doesn't mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in

sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.

Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

Myth: All body fat is the same.

Fact: Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs.

A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.

I can see what your next question is.... What is a good fat and what is a bad fat? I have put some examples below:

GOOD FATS

Monounsaturated fat polyunsaturated fat

Olive oil

Canola oil

Sunflower oil

Peanut oil

Sesame oil

Avocados

Olives

Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)

Peanut butter

Soybean oil

Walnuts

Sunflower, sesame, and pumpkin seeds

Flaxseed

Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)

Soymilk

Saturated fats and Trans fats are known as the "bad fats" because they increase your risk

of disease and elevate cholesterol.

Appearance-wise, saturated fats and Trans fats tend to besolid at room temperature (think of butter or traditional margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive oil).

BAD FATS

Saturated fat Trans fat

High-fat cuts of meat (beef, lamb, pork)

Chicken with the skin

Whole-fat dairy products (milk and cream)

Butter

Cheese

Ice cream

Palm and coconut oil

Lard

Fried foods (fried chicken, chicken nuggets, breaded fish)

Don't forget you can easily print off this sheet and stick it to your fridge if you need a reminder!

Weekly Workout:

4min workout

Perform as many squats as you can in 20sec rest for 10sec then repeat 8 times.

You want to aim to get as many squats in every set, make sure you push yourself! 

Thanks for reading and please feel free to leave any comments below. 

Luke Collins

Some of the information in this blog was used from: http://www.helpguide.org/life/healthy_diet_fats.htm