I want to have a serious chat about fat. Fat is something you eat, not something you are. It’s a noun, not an adjective. It’s necessary for optimal health, not a physical indicator of poor health .
Dietary fats, aka lipids, are essential (yes, essential) for cardiovascular and neurological health, vitamin absorption, satiety, hormone synthesis, and weight maintenance. To rid your diet of healthy fats is a major disservice to yourself (considering it’s a crucially important macronutrient that your body needs to function) .
It’s actually recommended you get 20-30% of your daily energy from healthy fats (obviously intake depends person to person).
Fats have a lengthy to-do list in our bodies, but to get the most benefit from our fats, we need to know the different types and sources.
So, let me break it down for ya:
monounsaturated fatty acids (MUFAs) - Heart healthy and help support “good” cholesterol (HDL) and lower “bad” cholesterol (LDL). Get MUFAs from vegetable oil, nuts, avocado, and seeds.
polyunsaturated fatty acids (PUFAs) - Omega-3 and Omega-6 fatty acids, essential to our diets because we can’t synthesize them in the body. Reduce inflammation, support heart health, reduce symptoms of depression, and reduce the risk of cancer. Find PUFAs in salmon, tuna, walnuts, chia seeds, flaxseeds, safflower oil.
saturated fatty acids - Solid at room temp, associated with obesity and cardiovascular disease if consumed in excess. Limit intake of things like fatty meat, lard, and tropical oil (palm and coconut).
trans fats - High association with atherosclerosis (hardening of the arteries) and heart disease. Inflammatory and should be limited. found in butter, margarine, processed foods and baked goods, fried foods.
Bottom line: ⬆️ MUFAs / PUFAs, ⬇️ saturated / trans fat .
So what does this look like? Try cooking with olive oil, snacking on nuts, topping your meals with avocado, adding nut butter to your breakfast, or incorporating fatty fish into your dinner plans 🙌🏼 .
Also, next time you try calling yourself (or someone else) fat, remember that that is a grammatically incorrect statement because fat is a noun.
PHAT, on the other hand, is a very complimentary adjective ;)